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Is pasta bad for weight loss?

Updated: Apr 30, 2021

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Pasta - Good or bad?

Many people view carbohydrate foods like pasta as weight-loss enemies, but choosing the right types of carb foods can help you lose weight by filling you up and preventing hunger.

How Much is Too Much?

The key to including pasta in your diet is moderation. One ‘serve’ of pasta is surprisingly small at just ½ cup cooked. Compare this to what most people eat, and you can see why pasta gets a bad reputation!

1 serve of cooked pasta

serve size of pasta
1 serve cooked pasta: 110 calories and 20g carbs

What Most People Eat (3+ serves of cooked pasta)

Serve size of pasta - What Most People Eat (3+ serves): 330-440 calories and 60-80g carbs
3+ serves: 330-440 calories and 60-80g carbs

To keep your pasta intake in check, remember that:

1 serve = 110 calories (440 kJ) = ½ cup cooked = 30g dry

What To Look For?

Standard pasta contains around 110 cal per 30g uncooked serve, with just 1g of fibre. However, there are many new varieties available – low calorie, low carb, high protein & high fibre. Here are some brands to look out for!

Pasta nutrients and calorie comparison
Pasta nutrients and calorie comparison

Pasta Alternatives

There are many very-low-calorie pasta alternatives available, usually made on a vegetable base. These are a great option if you want to ‘bulk up’ your pasta serve, or if you want to reduce the total calorie content of your meal.

Nutrition comparison for pasta alternatives
Nutrition comparison for pasta alternatives


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Feel free to comment below if you have any health concerns, I will do my best to answer your questions. You can also request on the comment column if there is any health-related topic that you would like me to write about. I’ll put them into my next to do list. :)

If you need further help to optimise your health through healthy eating, our BBDiet dietitian could provide you the best support possible with personalised nutrition plan that suits your personal needs and preferences.

Click here to find out more how a dietitian could help you with.


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