Are you measuring pasta portions wrong? Here’s how to get the perfect amount every time
Have you ever googled ‘correct pasta serving’, ‘how much pasta per person?’ or ‘pasta portion size’? Well, you’re not alone. Working out what makes an ideal pasta portion is harder than you think. Let’s be honest, we’ve probably all cooked – and then somehow managed to eat – too much pasta before. But knowing the right pasta portion size can save you from overindulging and feeling bloated and heavy. Plus, it can help to reduce food waste and help with weight management – win, win.
So, if you're cooking pasta at home, here's how to get your portion sizes right.
What is the ideal pasta portion size?
According to The British Dietetic Association, ‘a portion is the amount of a food that you eat at one time’.
‘When it comes to healthy eating, how much you eat can be just as important as what you eat,’ registered dietitian and British Dietetic Association spokesperson Linia Patel tells WH. ‘Being aware of portion sizes is vital, as too much or too little of any type of food can increase your risk of health problems’
A single portion of pasta = 75g uncooked pasta / 150g cooked pasta
Remember: Cooking pasta changes its size, density, and, to some degree, its shape, so it’s pretty essential to measure your pasta depending on how much you want to serve.
How to measure dry pasta
Most packets of pasta found in the supermarket are dry and uncooked. You can measure dry pasta in three different ways:
Weigh the pasta. The best way to measure is by weight. Invest in a digital kitchen scale, and you won't look back – promise.
Measure the pasta by hand. This is a little more of a rough guideline. But if you grab two handfuls of dried pasta shapes – this is roughly a 75g single serving. For spaghetti, the British Nutrition Foundation recommends using your finger and thumb to make an 'ok' sign, and measure a bunch the size of a £1 coin.
Use a pasta measurer. If you've not come across a pasta measurer before, it's basically a handheld measure (usually wooden) with differently-sized holes equating to one, two, three, or four servings for long pasta, like spaghetti.
Pasta serving size by type
There are around 600 types of pasta, and each of these has slightly different portion sizes. Why? Well, long pasta like spaghetti, fettuccine, and linguine has different volume and weight in comparison to short pasta like penne, farfalle, and rigatoni.
Long pasta like spaghetti tends to look smaller once cooked, even though it’s more dense, while short pasta such as penne or farfalle can look larger because of the space between the shapes.
1. Long pasta (Spaghetti, Fettuccine, Linguine)
For long pasta varieties like spaghetti, linguine, or fettuccine, the typical portion size is 90 grams of dry pasta per person. When cooked, this expands to about 180 grams, which is roughly a full plate serving.
2. Short Pasta (Penne, Farfalle, Rigatoni)
For short pasta shapes like penne, farfalle, or rigatoni, the recommended portion is 75 grams of dry pasta per person, which is about two handfuls.
3. Specialty Pastas (eg Orzo)
For orzo, a rice-shaped pasta, 75 grams dry will cook up to about 150-180 grams. This is typically a smaller volume than other pastas, so it’s worth noting if you're serving it as a side dish or part of a salad.
Pasta portion sizes for weight loss
If you’re looking to lose weight, controlling your portion size is a relatively easy way to reduce your calorie intake. In fact, portion control is a healthy way of looking at your diet, as it still involves eating a balanced, healthy diet, but just in smaller quantities (rather than going on a fad diet or completely cutting out pasta altogether).
If a 75g portion of pasta doesn’t seem like enough to fuel you, try spiralising some of your favourite vegetables and adding them to your spaghetti.
If you’d like to lose weight it is a good idea to visit your GP to see what services are available in your area.
Calories in a pasta portion
180g of cooked, plain pasta = 270 kcal
The bottom line: Remember, we’re all individuals with different needs. The portion sizes outlined above are based on guidance from the British Nutrition Foundation – based on a daily calorie allowance of 2000kcal – the amount estimated for an average, healthy-weight adult woman. If you’re tall or very active you may need more. If you’re a small person or are trying to lose weight, you may need smaller portions.
Read next...
Thinking of adding maca powder to your supplement roundup? Here's a nutritionist-approved guide
Why are young people getting colon cancer – and are emulsifiers to blame?
Dense bean salads are trending on TikTok - are they the answer to easy high-protein meal prepping?
'I tried these Liquid IV electrolyte sachets for a week - and I have some thoughts'
Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the WOMEN'S HEALTH NEWSLETTER
You Might Also Like
