Calorie comparison
Pasta vs Quinoa
Per 100 grams, quinoa is the lighter choice by 38 calories, while pasta delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Pasta | Quinoa |
|---|---|---|
| Calories | 158 | 120 |
| Protein | 5.8 g | 4.4 g |
| Carbs | 31 g | 21 g |
| Fat | 0.9 g | 1.9 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🍝 Pasta
1 cup cooked (140 g)
221 cal
8.1 g protein · 43.4 g carbs · 1.3 g fat
🌾 Quinoa
1 cup cooked (185 g)
222 cal
8.1 g protein · 38.9 g carbs · 3.5 g fat
Frequently asked
Which has more calories, pasta or quinoa?
Per 100 g, pasta has 158 calories and quinoa has 120. Quinoa is lower in calories.
Which has more protein, pasta or quinoa?
Pasta has 5.8 g of protein per 100 g; quinoa has 4.4 g. Pasta wins on protein.
Is pasta or quinoa better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward quinoa — but portion size matters more than which food you pick.
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