How much protein is in 4 oz of pasta, cooked?

A 4 oz (113g) serving of pasta, cooked provides 6.6g of protein and 179 calories, along with 35g of carbohydrates and 1g of fat.

How much pasta, cooked do I need to get 30g of protein?

To get 30 grams of protein from pasta, cooked, you need 18.2 oz (517 grams), which contains approximately 817 calories.

100 grams of pasta, cooked contains 5.8g of protein (158 kcal). One full pound (16 oz / 454g) contains 26.3g of protein (717 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 6.6g Protein (179 kcal)

To hit 30g of protein from pasta, cooked, measure 18.2 oz (517 g) for ~817 calories.

Per 4 oz (113g US)

6.6g P

179 kcal · 35g C · 1g F

Per 100 Grams

5.8g P

158 kcal · 30.9g C · 0.9g F

Per 1 Pound (16 oz)

26.3g P

717 kcal total

30g Protein Portion

18.2 oz

517g · 817 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	12.2 oz	345 g	545 kcal	106.6g C · 3.1g F
30g Protein	18.2 oz	517 g	817 kcal	159.8g C · 4.7g F
40g Protein	24.3 oz	690 g	1,090 kcal	213.2g C · 6.2g F
50g Protein	30.4 oz	862 g	1,362 kcal	266.4g C · 7.8g F