Is pasta keto?
Pasta
One cup of cooked spaghetti has about 36 g net carbs. Whole-wheat and chickpea pastas are still high-carb.
Nutrition per serving
1 cup cooked · 124 g- Net carbs
- 36g
- Calories
- 196kcal
- Protein
- 7.2g
- Fat
- 1.2g
- Total carbs
- 38 g
- Fiber
- 2.2 g
About 17.2 g of pasta adds up to 5 g net carbs — about 14% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 196 kcal | 158 kcal |
| Total carbohydrate | 38 g | 31 g |
| Dietary fiber | 2.2 g | 1.8 g |
| Net carbs | 36 g | 29 g |
| Sugars | 0.7 g | 0.6 g |
| Protein | 7.2 g | 5.8 g |
| Fat | 1.2 g | 0.9 g |
Portion calculator
Open carb counter →- Net carbs
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0% of your 20 g daily net-carb limit. Personalize
If you do eat pasta
-
Zucchini noodles ("zoodles") work best with lighter sauces. - Shirataki noodles shine in Asian dishes and soups.
- Hearts-of-palm pasta has the most "real noodle" texture.
Better keto swaps for pasta
Keto substitutes for pasta & noodles 7 alternatives with carb comparisons and recipes Read guide Low-carb recipes that replace pasta
Frequently asked questions
Is pasta keto?
No — pasta is not keto-friendly. One cup of cooked spaghetti has about 36 g net carbs. Whole-wheat and chickpea pastas are still high-carb.
How many net carbs are in pasta?
1 cup cooked (124 g) of pasta has about 36 g net carbs (38 g total carbs minus 2.2 g fiber). Per 100 g, that's 29 g net carbs.
How much pasta can I eat on keto?
About 17.2 g of pasta adds up to 5 g net carbs — about 14% of a typical serving. On a typical 20 g daily limit, one serving uses about 180% of your carbs.
What is a good keto substitute for pasta?
Try zucchini, shirataki noodles, hearts of palm, spaghetti squash, cabbage. See our full guide: keto substitutes for pasta & noodles.
