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Rice vs pasta

A plate of cooked rice has about 260 kcal, a plate of cooked pasta about 390. Plate for plate, rice comes out 130 kcal lighter.

RiceA full plate of cooked white rice (about 200 g), as a mainkcal5 g protein · 57 g carbs · 1 g fatPastaA plate of cooked pasta (about 250 g, 105 g dry), no saucekcal14 g protein · 78 g carbs · 2 g fat

The difference

130 kcal

Same weight: 100 g of each

Rice, about 100 g, on a white plate
Rice100 g · 130 kcal · 2.5 g protein
Pasta, about 100 g, on a white plate
Pasta100 g · 156 kcal · 5.6 g protein

Both are mostly starch. A plate of pasta just tends to be a heavier pile than a plate of rice, so it lands higher.

Weighed dry they are close: 100 g of dry pasta is about 370 kcal. The sauce on top often counts for as much as the pasta under it.

Fancy pasta tonight? Have it, and go easy on the cheese and oil rather than skipping the meal.

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Questions

Is rice lighter than pasta?

Per usual plate, yes: 260 against 390 kcal. Serve them the same size and they get much closer.

How many calories in a small portion of rice?

About 195 kcal for a small side portion.

Does the sauce matter more than the pasta?

Often it does. A creamy or oily sauce can add as much again, a tomato one a lot less.

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