Pasta (White)
The dense protein-starch matrix keeps its GI moderate, but the load is high.
FatTonic Facts
Pasta (White) · per serving 1 cup cooked (140g)
Moderate · is neutral for fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 20 | −44.0 |
| Sugar (g) | 1 | −0.8 |
| Processing | processed | −16.0 |
| Fiber (g) | 3 | +4.8 |
| Protein (g) | 8 | +5.6 |
| Glycemic index | 49 | |
| Carbs (g) | 43 | |
| Fat (g) | 1 |
Score model v1
Nutrients: USDA FoodData Central, record 169737 (Pasta, cooked, enriched, without added salt), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 140 g): carbs 30.9, sugar 0.6, fiber 1.8, protein 5.8, fat 0.9 g.
What this means for fat-burning
Why this score: glycemic load 20 set it, −44.0 points. Source: USDA FoodData Central, FDC 169737.
Its protein content supports satiety and helps preserve muscle while you lose fat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Pasta (White) scores 50, rated Moderate. It scores higher than 28% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does pasta (white) spike insulin?
Glycemic load 20 for 1 cup cooked (140g); FatTonic Score 50/100 — it is neutral for fat-burning.
Is pasta (white) good for fat loss?
Moderate (50/100): pasta (white) is neutral for fat-burning.