How many calories are in risotto rice vs pasta?

December 9, 2025 •

3 min read

Per 100 grams of cooked food, plain pasta typically has a higher calorie count than plain rice, but this comparison dramatically changes when ingredients are added. Understanding how many calories are in risotto rice vs pasta requires looking beyond the raw ingredients to the full preparation method, which often includes butter, cheese, and oil that significantly increase a dish's final energy density.

Quick Summary

A comparison of plain cooked risotto rice and pasta reveals a caloric difference, but the true contrast lies in the traditional preparation methods. Classic risotto recipes are typically calorie-dense due to added fats and cheeses, while pasta dishes can be prepared in various ways to control total caloric intake. This detailed nutritional comparison helps explain the nuances.

Key Points

Plain vs. Prepared: Plain cooked risotto rice and pasta have very similar caloric content, but traditional risotto recipes add significant calories via butter, oil, and cheese.
Cooking Method Impact: How a dish is prepared, not just the base ingredient, is the primary factor determining the final calorie count.
Pasta Versatility: Pasta can be prepared in a variety of ways, from light tomato sauces to creamy options, giving you more control over the final meal's calories.
Arborio's Starch: Arborio rice, used for risotto, is high in starch, which contributes to its creamy texture but can also mean a higher glycemic index than some pasta.
Ingredient Impact: Additions like cream, butter, and cheese elevate a standard risotto's calories, whereas a basic pasta meal can remain relatively low-calorie with simple ingredients.

Caloric Breakdown: Dry vs. Cooked Ingredients

When evaluating the calories in risotto rice versus pasta, it's essential to consider the state of the ingredients—dry or cooked. Nutritional labels usually display figures for the uncooked product, which can be misleading since cooking processes, particularly water absorption, alter the calorie per-gram ratio significantly. Arborio rice, used for risotto, absorbs a large amount of liquid, while pasta typically doubles or triples in weight. This water-weight dilutes the caloric density of the cooked product.

For example, 100 grams of dry arborio rice can contain around 350-378 calories, while 100 grams of dry durum wheat pasta contains a similar amount. However, once cooked, 100 grams of plain, cooked arborio rice has approximately 147 calories, whereas 100 grams of plain cooked pasta has around 131-158 calories. The difference is minimal at this stage, but the cooking technique and added ingredients are the primary drivers of the final caloric value.

The Impact of Traditional Preparation on Risotto Calories

Traditional risotto preparation is what truly sets its caloric value apart. A classic recipe involves sautéing the rice in oil or butter before adding broth and stirring constantly. This method, along with the common addition of a generous amount of parmesan cheese and more butter at the end, creates a rich, creamy, and high-calorie dish.

Butter and oil: Used to toast the rice and finish the dish, these add significant fat and calories. A single tablespoon of butter adds approximately 100 calories.
Cheese: Parmesan cheese, often used in large quantities for its flavor and creaminess, is a calorie-dense ingredient.
Rich broth: While a simple broth adds minimal calories, using a rich, fatty stock can contribute more.

The Versatility of Pasta Preparation

In contrast, pasta offers far more flexibility in its preparation, making it easier to control the total caloric intake. A simple tomato sauce, for instance, is far lighter than a cream-based sauce. A typical pasta dish can be a vehicle for lean protein and plenty of vegetables, creating a balanced and less calorie-heavy meal. The final calorie count of a pasta dish depends entirely on its sauce and accompanying ingredients.

Common lower-calorie pasta preparations:

Serving with a simple marinara sauce and fresh herbs.
Adding lean protein, like grilled chicken or shrimp.
Incorporating a variety of low-calorie vegetables, such as spinach, mushrooms, and zucchini.
Using a light, olive-oil-based sauce with garlic and chili flakes.

A Nutritional Comparison Table

To provide a clear, at-a-glance comparison, here are the approximate nutritional values per 100g of plain cooked food. Note that these figures do not account for the additional ingredients and cooking method involved in a complete risotto dish.


Nutrient	Plain Cooked Risotto Rice (approx. per 100g)	Plain Cooked Pasta (approx. per 100g)
Calories	147 kcal	131-158 kcal
Carbohydrates	32.2 g	25-28 g
Protein	2.6-4.5 g	5-7 g
Fat	0.5 g	1-1.5 g
Fiber	~1 g	~1-2.5 g

Conclusion: Which is the higher calorie dish?

In a head-to-head comparison of just the base ingredients, risotto rice and pasta have very similar calorie counts per 100 grams when cooked and served plain. However, this is rarely how risotto is eaten. The crucial factor is the traditional high-fat, high-cheese preparation of risotto, which makes the finished dish significantly more calorie-dense than many simple pasta meals. While both are versatile carbohydrate sources, risotto's conventional preparation method almost always makes it the higher-calorie choice. For those watching their caloric intake, a lightly-sauced pasta is the better option. However, if you are looking for a hearty, indulgent meal, a classic risotto will deliver, though with a higher energy price tag. The key to moderation lies not just in the choice of grain but in the ingredients you add to it. For more in-depth nutritional data and comparisons, resources like the USDA FoodData Central are excellent sources.

Final Takeaways

Cooking method matters most: Traditional risotto preparation with butter and cheese drastically increases calories.
Plain base is similar: When cooked plain, risotto rice and pasta have a comparable calorie density per 100g.
Pasta offers more control: The wide range of pasta preparations allows for easier calorie management.
Risotto is typically higher-calorie: The final risotto dish is almost always more calorie-dense than a moderately-prepared pasta dish.
Focus on the whole meal: The sauce and added ingredients are the biggest determinants of a dish's total caloric content.

Frequently Asked Questions

Plain cooked pasta generally contains a slightly lower calorie count per 100 grams than plain cooked arborio rice, but the difference is minimal. A traditional risotto dish, however, will be significantly higher in calories than a plain pasta dish due to the added fats and cheese.

Risotto becomes a high-calorie dish not because of the rice itself, but due to the traditional cooking process. This includes sautéing the rice in butter or oil and adding cheese and often more butter at the end to create a creamy texture, which increases the total fat and calorie content.

Yes, you can. You can reduce the calorie content of risotto by using less butter, omitting heavy cream, and using a low-fat cheese or a smaller amount of parmesan. Incorporating plenty of vegetables and using a lighter broth will also help to lower the overall calories.

Whole-wheat pasta often has slightly more fiber and protein than white pasta, which can increase satiety, but its calorie count per 100 grams is still comparable to risotto rice when cooked plain. The total calories are still determined by the sauce and other added ingredients.

The primary difference is the fat content introduced during cooking. A standard risotto recipe relies on butter, oil, and cheese for its signature creamy texture, while many pasta sauces, such as marinara, can be prepared with minimal added fat.

For a weight-loss diet, pasta is generally a better choice because its caloric value is easier to control. A simple pasta dish with a vegetable-based sauce and lean protein can be very healthy and low in calories. Risotto, while delicious, is traditionally a richer, higher-calorie meal.

No, while both are rice, arborio (risotto) rice has a higher starch content, particularly amylopectin, which gives it a stickier texture and allows for the creamy consistency of risotto. Different types of rice can have slightly different caloric and macronutrient profiles.