Sheela Prakash
Sheela PrakashSenior Contributing Food Editor
Sheela is a Senior Contributing Food Editor at Kitchn and the author ofThe Mediterranean every day: simple, inspired recipes for good food. She received her master's degree from the University of Gastronomic Sciences in Italy and is also a registered dietitian.
Topical 21 september 2022
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My husband and I are pasta people—it's on our meal plan every week, not just because it's oneeasy dinner, but also because we constantly long for it. As a dietitian I learned that I can make pastahealthy and fast, frequent meal when I see the portion size.
If you've been lucky enough to visit Italy, you may have noticed that a portion of pasta there is slightly smaller, but still incredibly satisfying, especially when filled withlots of vegetables. What exactly does a portion of pasta look like?The usual serving size for dry pasta and the recommended serving size is 2 ounces.
Here are the serving sizes for some of your favoritespasta worms.
The recommended portion size for pasta
MenUSDAstates that a serving size for all grains, including pasta, is 1 ounce, they understand that this is actually unrealistic since 1 ounce of dry pasta is only half a cup of cooked pasta. Therefore, keep in mind that the usual serving size of dry pasta, and the recommended serving size to shoot for, is actually 2 ounces. You'll see that number on most nutrition labels, and it's the wisest thing to stick to.
Although 2 ounces of dry pasta is about 1 cup of cooked pasta, this number varies slightly depending on the shape.
To turn a portion of pasta into a meal
A few lonely strands of spaghetti won't be much of a meal, but pasta is a canvas and you have to add something to it to make it satisfying and filling. Here are a few ways to make a serving of pasta feel substantial.
- Choose a rich sauce:Super satisfying sauces like a chunkybolognese, a rich oneAlfredo, or an eggcarbonarait adds richness and helps make a serving of pasta substantial.
- Fill it with vegetables:Make the same amount of vegetables apart of the equationlike the noodles, and you've instantly filled your bowl with fiber and nutrients.
- Finish it off with a fried egg:Slide onefried eggon just about anything – including pasta – and it becomes instantly more satisfying.
- Don't forget the salad:A simple green oneprayeralways helps to round out a meal. Make thisplease note arugula andOnce and it becomes a recipe you can make by heart.
Spaghetti, Linguine, Fettuccine en andere lange pasta
Two ounces of dry long pasta, asspaghetti, taal,fettuccine, angel hair orbucatini, is equal to1 cup cooked pasta. Since the long noodles are difficult to weigh or measure, the easiest way to prepare this quantity is to collect thempaste drugsby hand so that the bundle is about a quarter in diameter.
Penne
For this beloved short pasta that is often thrown invodka sauceInfried,2 ounces drypasta is equal to2/3 cup dry pasta. When it's done, it will be like this1 1/4 cups cooked pasta.
Fusilli
Telephone cord-like fusillihard to go wrong with.Nastyounces of dry pastais equal to1/2 cup dry pasta, which turns out to be1 cup cooked pasta.
Orzo
You get a little lessorzoin a serving size due to its small, rice-like shape.Two ounces of dry pastais equal to1/3 cup dry pasta. When it's done, it will be like this4/5 cup cooked pasta, or just shy of 1 cup.
medium sized shells
About usvanmacaroni and cheesego-to equals3/4 cup uncooked pasta. It's going to be1 1/8 cups cooked pasta, or a lot of 1 cup.
Elbow macaroni
Elbow macaroni is another macaroni and cheesefavorite, but also a frequent ipastasalades.Two ounces of dry pastais equal to1/2 cup dry, what it boils down to1 1/2 cups cooked, or a lot of 1 cup.
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