Skip to main content

Is pasta or rice better for you? How to make the right choice for your fitness goals

Learn the benefits and downsides of each

Chicken and rice.
Ann Lee / Pexels

Pasta and rice are both healthy sources of carbohydrates, which create most of the energy for your body. They can both be either better or worse, depending on your choices, and they’re both easy to use in a variety of dishes and culinary styles.

So, which should you choose? Is pasta or rice better for you? I personally am a fan of both, but whether I am in a bulking or cutting phase on my fitness journey, the one I reach for differs.

Recommended Videos

In this article, we’ll break down the nutritional benefits of each one, find out which is better, and advise you on how to add it to your diet. So, let’s get started!

Nutritional value of pasta

Various dried pastas
Rawf8 / Adobe Stock

One hundred grams of cooked pasta contains 25 grams of carbohydrates and 5 grams of protein. It also contains 1 mg of iron, 6 mg of calcium, and small fractions of a wide variety of other vitamins and minerals.

While this nutrient information pertains to pasta in general, keep in mind that whole wheat pasta is a healthier option than refined pasta, as they have higher concentrations of vitamins and minerals.

What are the benefits of eating pasta?

Raw pasta shells
PANDA/Adobe Stock / Adobe Stock

Pasta is a good source of carbohydrates, which is where your body gets its energy. Whole wheat pasta is better since it has more complex carbohydrates, which give you longer-lasting energy. Studies have shown that having extra carbohydrates will “postpone fatigue… up to 20% in endurance events lasting more than 90 minutes,” so these are key nutrients for athletes.

Pasta contains a lot of minerals and some vitamins; it’s a good source of iron, especially if it’s whole-grain and enriched. It’s also known to be a warm and comforting meal — in fact, it’s been scientifically proven that eating pasta makes you happy. That doesn’t sound like a health benefit until you remember that stress and negative feelings can seriously impact your health, and things that are comforting and relaxing can actually improve your health.

Nutritional value of rice

Uncooked rice spilled on a table
MART PRODUCTION / Pexels

The nutritional value depends on the type of rice. One hundred-gram servings of both brown and white rice contain about 80 grams of carbs, 3 grams of fiber, and 7 grams of protein. However, brown rice does have many more vitamins and minerals than white.

One hundred grams of white rice contains 26.5 mg of magnesium, 82 mg of potassium, and 1.5 mg of niacin, a B vitamin, plus a few less important vitamins and minerals. Brown rice has 115 mg of magnesium, 250 mg of potassium, and 6 mg of niacin, plus minor quantities of several other B vitamins.

What are the benefits of eating rice?

Bowl of rice with black sesame seeds
Markus Winkler/Unsplash / Unsplash

Rice is a good source of carbohydrates, which can give you energy throughout the day. Also, rice has more carbohydrates, and therefore more energy, than pasta. It’s cheap and easy to cook, and it contains some important vitamins and minerals, although brown rice has many more of those than white.

Is pasta or rice better for you?

cauliflower-rice
AS Foodstudio / Shutterstock

Overall, it depends on what you’re looking for. Rice has a higher amount of healthy carbohydrates, which will give you more energy, but if you’re trying to cut carbs, pasta would be better. On the other hand, pasta sauce can often be sugary or even have additional starch and carbs, which makes pasta a worse option overall.

Pasta has higher concentrations of iron and calcium and a greater variety of vitamins in small quantities. However, rice has more of some other minerals, like magnesium, calcium, and phosphorus. It’s also easier to cook. Overall, rice is usually a better choice for most people.

How to implement rice into your diet

Risotto
Julien Pianetti / Unsplash

Rice is very easy to cook. On the stove, add twice as much water as rice, set it to simmer, and leave it covered… and, basically, don’t do anything until all the water is gone. I usually set a timer for ten-minute intervals, going down to five minutes when almost all the water is gone. Leave it to steam with the heat turned off for ten minutes, and then fluff with a fork.

There are dozens of ways to eat rice. Combine it with stir-fries, make fried rice, throw it into soup, grind it into flour (or buy rice flour), make risotto, or make your own rice cakes. You can even make your own rice crispy treats, although, at that point, you can’t really argue there’s much health benefit.

Frequently asked questions

Red pasta noodles
ponce_photography / Pixabay

Is rice or pasta better for weight loss?

Both rice and pasta can be part of a weight-loss diet. Rice is usually better since it contains more nutrients and doesn’t come with sauce by default, but you can eat either or both in moderation.

Is pasta good or bad for weight loss?

Whole-wheat pasta can be a good source of energy that lasts for a while, and it can be combined with meat and vegetables for a healthy and filling meal. Refined-grain pasta with sugared sauce, on the other hand, is probably bad for weight loss.

Why do bodybuilders eat rice instead of pasta?

Rice has more carbohydrates and more protein than pasta, which makes it a better source of nutrients. It’s also very cheap, and that can be important if you’re carb-loading or bulking and trying to get a lot of calories.

Christine VanDoren
Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her…
How much water should I drink to lose weight? Here’s the answer
Learn all the benefits of drinking enough water
Man in a yellow shirt sitting outside sipping his water bottle

You’ve got weight loss down. You’ve picked out the best exercises for weight loss, you’ve got a meal plan, you’re counting calories or keeping a food journal, and you’re weighing yourself once a week or however you like to measure your progress. As a nutritionist, this is a common question my clients ask me — even though every article says drinking more water will also help you lose weight,  how much water should you be drinking?

So now you’re wondering: “How much water should I drink to lose weight?” We are here to help. This article will discuss why water helps you lose weight, how much water you need in a day, and how it can help you lose weight fast. Let’s get started!
Does drinking water burn calories?

Read more
How to lose weight without exercising: It’s possible with these tips
Discover how to optimize your nutrition
Fruits and veggies against a gray table

People hardly talk about how to lose weight without exercising. In fact, when you think of weight loss, the first thing that may come to your mind is exercise. Losing weight without hitting the gym or engaging in intense physical activity might seem impossible, but it's achievable. As a trainer, I have had many clients approach me looking to lose weight but unable to exercise for various reasons, so if this sounds like your situation, you're not alone.

By focusing on strategic lifestyle changes in other areas of your life, you can effectively shed pounds while skipping workouts. We’ve explored some science-backed strategies for weight loss without exercise. Continue reading to learn more.
Can you lose weight without exercising?

Read more
How to do skull crushers the right way: The dos and don’ts you need to know
Swell your triceps with this killer move
Man doing skull crushers with an EZ curl barbell on bench gym

Skull crushers is an intriguing name for an exercise, but don’t let that put you off. This is a killer move for swelling your triceps, which are the muscles on the back of your arms with three attachment points at one end. I’ll admit I was conflicted when I first heard about this exercise because I was both a little intimidated and pumped at the same time. This move can generate serious results, but I've learned the key is to master your form so you can perform this move as safely and effectively as possible.

Read on to learn how to do skull crushers and the benefits, FAQs, variations, and more.
What are skull crushers?

Read more