34 %
Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.
How many calories are in boiled white pasta?
263kcal
in a 180 g portion
146 kcal per 100 g.
Source: UK CoFID 2021, record 11-720, 10 analysed samples. Checked 5 October 2026.
0.72 gFat
8.6 gProtein
4.7 gFibre
34 %Daily copper
What’s in a 180 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 0.72 gFat
- 8.6 gProtein
- 59.2 gCarbohydrate
- 4.7 gFibre
- 105 gWater
- 1.8 gMinerals and the rest
Below average for grains, rice and pasta
White pasta is 146 kcal per 100 g. The 87 grains, rice and pasta in this database average 262.
White pasta146
Grains, rice and pasta average262
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion1.1 g
Salt, per portion0.02 g
Vitamins and minerals in white pasta
Three of the 21 reach the “source of” level, copper first; none reaches “high in”.
Only a trace
- Thiamin
- Biotin
None recorded
- Vitamin A
- Vitamin D
- Vitamin C
- Vitamin B12
Show all 21 with amounts
Copper0.34 mg, 34 %
Manganese0.67 mg, 33 %
Niacin (vitamin B3)4.3 mg, 27 %
Phosphorus139 mg, 20 %
Selenium0.0108 mg, 20 %
Chloride90 mg, 11 %
Zinc1.1 mg, 11 %
Magnesium39.6 mg, 11 %
Iron1.3 mg, 9.1 %
Pantothenic acid (vitamin B5)0.54 mg, 9 %
Calcium45 mg, 5.6 %
Iodine0.0072 mg, 4.8 %
Folate0.009 mg, 4.5 %
Riboflavin (vitamin B2)0.05 mg, 3.9 %
Potassium72 mg, 3.6 %
Vitamin B60.04 mg, 2.6 %
Vitamin E0.14 mg, 1.2 %
Vitamin Anone recorded
Vitamin Dnone recorded
Vitamin Cnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What white pasta doesn’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin A.
Vitamin D
0mgin white pasta
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin white pasta
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
0mgin white pasta
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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White pasta against other grains, rice and pasta
Per 100 g, flour (wheat, wholemeal, self raising) has the most copper in this comparison, followed by pasta shapes (coloured, flavoured, dried, raw).
0.4mg
0.3mg
0.2mg
0.2mg
0.2mg
0.1mg
Semolina, raw+0 mg
Flour, rice+0 mg
Pasta, white, twists, fusilli, dried, boiled in unsalted waterthis page
Tapioca, raw−0.1 mg
All values per 100 g, from the same dataset. Differences are against white pasta.
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Questions about white pasta
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of white pasta?
A typical portion (180 g, a cooked portion) gives 263 kcal. Per 100 g the figure is 146 kcal.
Is white pasta a source of copper?
It is a source of copper: 0.19 mg per 100 g, 19 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Which vitamins and minerals does white pasta have most of?
By share of the daily reference intake: copper (0.19 mg, 19 %), manganese (0.37 mg, 19 %) and niacin (2.4 mg, 15 %) per 100 g.
Is white pasta a good source of protein?
Pasta, white, twists, fusilli, dried, boiled in unsalted water has 4.8 g protein per 100 g, 13 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-720, Pasta, white, twists, fusilli, dried, boiled in unsalted water, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutrient analysis of pasta and pasta sauces, 2004. Values are per 100 g of the edible part; a portion is 180 g, a cooked portion, the usual UK portion for grains, rice and pasta. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 87 grains, rice and pasta kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Merged variant: boiled in salted water: 174 mg sodium, 150 kcal. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Pasta). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More grains, rice and pasta
From the same group, with calories per 100 g, and the foods with the most copper.
More grains, rice and pasta
Most copper
- Flour, soya1.3 mg
- Bran, wheat1 mg
- Pasta, egg, fresh, raw0.83 mg
- Liver, calf, fried23.9 mg
- Liver, calf, raw20.5 mg
- Liver, lamb, fried13.5 mg
- Copper guide