Pasta, rice and other grain-based foods are the staples of most diets because they provide carbohydrates that serve as the body’s main source of energy. Such carb-rich foods often get a bad reputation in diet plans, however, because they can be high in calories and less filling than fats or proteins. However, healthy grain choices offer excellent nutrition for only a moderate amount of calories.
Pasta
The exact nutrition information for the pasta you eat varies based on what it’s made with and how big of a serving size you consume. A conventional serving is 2 oz. of dry pasta, which cooks up to about 1 cup of prepared pasta, or about a tennis-ball-sized portion. According to the USDA, 2 oz. of fresh refrigerated pasta contains approximately 165 calories, 6.5 g protein, 1.3 g fat and 31 g carbohydrates. Dry white pasta has more calories per serving, with about 210 and 7.4 g protein, 0.9 g fat, 42.5 g carbohydrates, 1.8 g fiber and 1.5 g sugar per 2 oz. spaghetti. Whole-wheat noodles offer greater nutritional value. In 2 oz. of whole-wheat spaghetti, you’ll get 200 calories, 7 g protein, 1.5 g fat, 41 g carbohydrates, 6 g fiber and 2 g sugar.
Rice
Per serving, rice is richer in calories than pasta and tends to contain less fiber and protein. As with pasta, however, whole-grain varieties of rice have more protein and fiber than their refined white counterparts, which have been stripped of bran and germ. A cup of cooked medium-grain white rice has about 240 calories, 4.4 g protein, 0.4 g fat, 53 g carbohydrates and 0.6 g fiber. A cup of cooked medium-grain brown rice has closer to 220 calories, 4.5 g protein, 1.6 g fat, 46 g carbohydrates and 3.5 g fiber. Wild rice, another whole-grain variety, trumps both white and brown rice when it comes to protein. One cup has 165 calories, 6.5 g protein, 0.5 g fat, 35 g carbohydrates and 3 g fiber.
Grain Types
Other types of grain are similar to rice and pasta in that they offer 150 to 250 calories per serving and tend to be high in fiber, especially whole grains. For instance, 1 cup of cooked quinoa has 220 calories and 5.2 g fiber, and 1 cup of cooked oatmeal has 165 calories and 4 g fiber. In fact, ChooseMyPlate.gov reports that the fiber present in whole grains can help combat obesity, heart disease, diabetes and high cholesterol. The Whole Grains Council adds that whole grains may reduce risks of asthma, inflammation, colorectal cancer, dental problems and high blood pressure as well.
Considerations
Whenever possible, it’s helpful to choose whole grains and whole-grain varieties of rice and pasta over refined grains because they offer superior nutrition with the same or fewer calories. Despite grains’ intrinsic importance in a healthy diet, however, it’s important to balance them with other foods. MayoClinic.com recommends getting 45 to 65 percent of daily calories from starches and carbohydrates and the rest of calories from a mixture of fats and proteins.
References
- NAL.USDA.gov: Nutrient Data Laboratory
- LIVESTRONG.com MyPlate: Calories in Barilla Whole Grain Thin Spaghetti
- ChooseMyPlate.gov; Why Is It Important to Eat Grains, Especially Whole Grains?; May 31, 2011
- Whole Grains Council: What Are the Health Benefits?
- MayoClinic.com; Healthy Diet - End the Guesswork with These Nutrition Guidelines; February 22, 2011
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