How many calories do cheese and pasta have?

November 9, 2025 •

4 min read

A 100g serving of cooked pasta contains approximately 155 calories, while cheese can range from 75 to over 400 calories per 100g, varying with the type. Understanding how many calories do cheese and pasta have is important for managing dietary intake and making informed food choices.

Quick Summary

This article examines the calorie content of diverse cheese and pasta types and details the factors that affect their nutritional value. It gives insights on how cooking methods and portion sizes influence calorie counts and offers tips for creating balanced meals.

Key Points

Pasta Calories Vary Greatly: The calorie count for pasta is significantly lower when cooked (around 155 kcal per 100g) compared to dry pasta (approx. 350-360 kcal per 100g) due to water absorption.
Cheese Calories Depend on Fat Content: Hard, aged cheeses like Parmesan (390-450 kcal/100g) are more calorie-dense than softer, lower-fat cheeses such as feta (approx. 300 kcal/100g) or cottage cheese (approx. 81 kcal/100g).
Cooking Method Affects Final Count: The total calories in a pasta and cheese dish depend heavily on added ingredients like oil, cream, and butter, which can increase the total substantially.
Portion Control is Key: An accurate calorie count is best achieved by measuring ingredients with a food scale before cooking, rather than relying on volume-based measurements like 'cups' or 'bowls'.
Whole-Grain Offers More Fiber: While the calorie difference is minimal, opting for whole-grain pasta provides more fiber, which can increase satiety and offer better nutritional benefits.

Understanding the Calorie Profile of Pasta

The calorie content of pasta can vary significantly based on whether it is dry or cooked, and the type of grain used. A primary factor is water absorption during cooking, which increases the weight without adding calories, thus diluting the calorie density per 100g.

Dry vs. Cooked Pasta: The Calorie Difference

Dry Pasta: Uncooked, dehydrated pasta is more calorie-dense. A 100g portion of dry pasta, such as penne or fusilli, averages around 350-360 calories.
Cooked Pasta: Once cooked, the same 100g portion expands as it absorbs water. This results in a cooked weight of approximately 200-300g, making the calorie count per 100g drop significantly to about 155 calories.
Whole-Wheat vs. Refined Pasta: Whole-wheat pasta contains more fiber and nutrients but is generally similar in calorie count to refined white pasta on a per-serving basis. The increased fiber content, however, can promote greater satiety.

The Impact of Ingredients on Pasta Calories

Specialty pastas can have different calorie profiles due to their ingredients. Fresh pasta, made with flour and eggs, often has a different calorie count than dry pasta, while gluten-free options made from rice, quinoa, or other ingredients will also vary. The ultimate calorie count of a pasta dish is also heavily influenced by what is added, such as oils, sauces, and cheese.

Deciphering the Calories in Cheese

Cheese is a concentrated dairy product, and its calorie count is influenced by its fat and moisture content. Harder, aged cheeses generally have higher calorie density than softer, fresh varieties.

Types of Cheese and Their Caloric Range (per 100g)

Parmesan: Being a hard, aged cheese, Parmesan is one of the more calorie-dense options, with roughly 390-450 calories per 100g.
Cheddar: This popular cheese comes in around 370-410 calories per 100g, with less-fat versions available.
Gouda: A semi-hard cheese with a rich flavor, Gouda contains approximately 360-375 calories per 100g.
Mozzarella (Whole Milk): Softer than many other types, whole milk mozzarella has a lower calorie count of around 300-305 calories per 100g. Part-skim versions will be even lower.
Feta: Known for its tangy flavor, feta is one of the lower-calorie cheeses at approximately 295-300 calories per 100g.
Cottage Cheese: This fresh cheese is notably lower in calories, with 1% milkfat cottage cheese containing roughly 81 calories per 100g, making it a diet-friendly option.

Factors Affecting Cheese Calories

Just like pasta, the preparation and type of cheese are key. A small amount of grated Parmesan used as a garnish is much less impactful than a heavy cream-and-cheese sauce. The percentage of milkfat is the most significant factor, with full-fat varieties being the most calorie-dense.

How to Calculate Calories for a Pasta and Cheese Dish

To accurately count calories for a combined dish, it's best to measure the components separately before cooking.

Measure Dry Pasta: Use a food scale to measure the portion of dry pasta you plan to cook. This is the most accurate method, as calorie counts on packaging are typically based on dry weight. For example, if the package says 355 calories per 100g, that's what you use for your calculation.
Measure Cheese and Other Ingredients: Weigh the cheese, oil, butter, and any other ingredients you add to the sauce. Look up the nutritional information for each component.
Sum the Totals: Add up the calories for all ingredients to get the total for the entire dish.
Divide by Servings: If you're cooking for multiple people, divide the total calorie count by the number of servings to get an accurate per-serving estimate.

Comparison Table: Calories in Popular Pasta and Cheese Combinations (per Serving)


Dish	Pasta Type	Cheese Type	Approx. Serving Size	Estimated Calories (kcal)
Macaroni & Cheese (Homemade)	Elbow Macaroni	Cheddar, Milk, Butter	1 cup (238g)	~400-500
Spaghetti with Parmesan	Spaghetti	Parmesan	1 cup cooked pasta + 2 tbsp grated cheese	~250-300
Penne with Feta and Olive Oil	Penne	Feta	1 cup cooked pasta + 1 oz feta + 1 tbsp olive oil	~300-350
Tortellini with Four Cheese Sauce	Cheese Tortellini	Multiple Cheeses	1 cup cooked	~400+
Baked Ziti	Ziti	Mozzarella, Parmesan, Ricotta	1 cup	~350-450

Conclusion

Understanding the calorie profiles of pasta and cheese can assist in making better nutritional choices. The calories in pasta depend primarily on its preparation (dry or cooked), while the calories in cheese largely depend on its fat content and type. Selecting lighter cheeses and using smaller portions of high-fat ingredients will help to create a delicious and more calorie-conscious meal. The specific ingredients and portion sizes are the key factors that determine the overall energy of a meal. Moderation and mindful preparation are key to fitting these beloved comfort foods into a balanced diet.

How many calories do cheese and pasta have: A detailed breakdown

Calculating the true caloric impact of pasta

The surprising truth about fresh vs. dry pasta calories

A comparative guide to common cheese calorie counts

Practical tips for a balanced pasta and cheese meal

The final caloric impact: Putting it all together

Note: All calorie estimations are approximate and can vary based on specific product brands and precise quantities.

Frequently Asked Questions

Accurate calorie counts are obtained by weighing each ingredient—dry pasta, cheese, butter, and other components—before cooking with a food scale. Adding up the calories for all ingredients will determine the total for the entire batch. Finally, divide the total by the number of servings.

Whole-wheat pasta and refined white pasta have similar calorie counts per serving. Whole-wheat pasta provides more fiber, which can increase satiety.

Fresh, low-fat cheeses typically have fewer calories. Cottage cheese is a very low-calorie option, while feta, fresh mozzarella, and ricotta are also relatively lower in calories than hard cheeses like cheddar or Parmesan.

The calorie difference is due to water absorption. Dry pasta is dehydrated and calorie-dense, but when cooked, it absorbs water and expands. This increases its weight without adding calories, reducing the calorie density per 100g of the final cooked product.

A homemade or boxed macaroni and cheese dish typically contains between 300 and 500 calories per 1-cup serving. The exact number can vary based on the type of cheese, the use of butter or milk, and the specific brand.

Healthier versions can be made by using whole-wheat pasta, incorporating vegetables, selecting lower-fat cheeses like part-skim mozzarella or feta, and using less heavy cream or butter in the sauce.

Parmesan is a hard, aged cheese containing approximately 390 to 450 calories per 100g. A typical sprinkle for a dish will add fewer calories than a rich, creamy sauce.