Is Pasta Keto-Friendly?

Is Pasta Keto-Friendly?

A diet without pasta can bore you to death, even more so if you're a pasta lover. 

The keto diet is basically focused on high-fat, low-carb foods. Generally, most types of pasta are high in carbs. 

And so, a question arises: is pasta keto-friendly? And if so, how much pasta should you eat? 

Read further as we reveal detailed answers. 

Nutritional Content of Pasta

Understanding the nutritional profile of the foods we eat can help us determine whether a particular food is keto-approved or not. 

Remember, a ketogenic food must be high in fat, moderate in protein, and low in carbs. 

According to the United States Department of Agriculture (USDA), a 100 g-serving of fresh refrigerated, cooked pasta yields 131 calories, 5g, 1.1g of fat, and 25g of total carbs. 

Of course, there are various types of pasta, and each has its nutritional content. 

For example, cooked spaghetti carries 158 calories, 0.9 g of fat, and 31 g of total carbs pe 100 gram-serving.

Cheese ravioli, on the other hand, contains 77g of calories, 2.5g of protein, 1.5g of fat, and 14g  of total carbs per 100-gram serving. 

Again, the nutritional makeup of pasta varies depending on the ingredients used. The toppings, flavorings, and sauces you use on top of pasta will add more to the nutritional profile of your pasta meal. 

Does Pasta Have Health Benefits?

Pasta isn't just incredibly delicious and filling, but it's also beneficial for our health. 

The carb content of pasta provides sufficient energy to our body so we can function well throughout the day. 

Pasta is also generally low in sodium and cholesterol-free. So if you're watching your cholesterol levels, the pasta is the perfect staple food to stick on. 

Not all types of pasta are the same. It's important to remember that there is a difference between whole-grain and refined pasta.

For one, whole grain pasta is high in fiber and other essential minerals like manganese, copper, and phosphorus. 

On the other hand, refined pasta has higher iron and B vitamins content. However, enriched pasta tends to have higher carb content -- something you want to avoid in a keto diet. 

Is Pasta Keto-Friendly?

So, is pasta keto-friendly?

Pasta is generally high in carbs, which is a big NO-NO in the keto diet. Remember, a keto-approved food must have little to zero carb content. 


The purpose of this kind of diet is to get your body into ketosis.

It's a state in which the body burns stored fat and use it as a primary source of energy, not sugar (or carbs). 

The recommended carb intake for keto dieters is no more than 50 g a day. Some keto followers consume up to 20 g of carbs per day only to ensure they won't ruin ketosis. 

The recommended carb intake for keto dieters is no more than 50 g a day. Some keto followers consume up to 20 g of carbs per day only to ensure they won't ruin ketosis. 

Should You Eat Pasta?

A plate of rich pasta is really hard to resist. Trust me, I know the feeling. Just smelling the fragrant, aromatic plate of spaghetti makes me drool.

If you're following a keto diet (or thinking about entering into this lifestyle), restrain yourself from your urges to indulge in an excessive amount of high carb food. 

It's tough to give up your love for pasta. So if you really need to eat pasta, make sure to opt for low-carb options and add toppings that won't add too much carb in your meal. 

What Are Some Alternatives to Pasta?

Fortunately, there are plenty of low-carb pasta options that you can dig into.

These are excellent pasta substitute, so you can still satisfy your cravings for pasta without ruining your keto diet. 

Instead of using traditional pasta, you can use Palmini pasta.

It yields 20 calories and 4 g of carbs per serving. Top it up with plenty of string cheese, yuuum!

You can turn to pasta alternatives, not just for the sake of your keto diet. High-carb foods have been linked to several health conditions, including diabetesobesity, and metabolic syndrome

You should also opt for pasta substitutes if you have a gluten intolerance, as most traditional pasta has high gluten content. 

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.