Group · Starchy foods
Egg pasta
Egg pasta is a type of enriched pasta made from wheat flour and eggs, which gives it a golden colour and a softer texture than ordinary pasta. It comes in many forms: tagliatelle, fettuccine, egg noodles or fresh pasta. Appreciated for its rounded flavour and how well it holds up in cooking, it is a good source of complex carbohydrates and provides a little more protein than ordinary pasta thanks to the egg. At around 134 kcal per 100 g once cooked, it fits easily into a balanced diet, as long as you watch portions and accompaniments.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 134 kcal |
| Kilojoules | 566 kJ |
| Protein | 5 g |
| Carbohydrate | 23 g |
| Fat | 2 g |
| Fibre | 2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese0,3 mg15 %
- Vitamin B924,1 µg12 %
- Copper0,11 mg11 %
- Phosphorus68 mg10 %
- Vitamin B120,14 µg6 %
- Zinc0,53 mg5 %
- Omega-6 LA0,51 g5 %
- Magnesium16 mg4 %
See the other 11 nutrients
- Iron0,57 mg4 %
- Vitamin B50,2 mg3 %
- Calcium23 mg3 %
- Vitamin B60,03 mg2 %
- Vitamin B10,02 mg2 %
- Total omega-30,05 g2 %
- Vitamin E0,19 mg2 %
- Potassium25 mg1 %
- Omega-3 ALA0,03 g1 %
- Vitamin B20,01 mg1 %
- Vitamin A1,21 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
In terms of nutrition facts, cooked egg pasta provides around 130 kcal, 23 g of carbohydrate, 4.94 g of protein, 2 g of fat and 2 g of fibre per 100 g. Its main appeal lies in its complex carbohydrates, a source of lasting energy, topped up by slightly more protein thanks to the egg in the dough.
What portion to choose? A sensible portion is around 60 to 80 g of dry pasta per person, or about 180 to 220 g cooked. For cooking, aim for al dente in a large pan of salted water: the pasta stays firm and its glycaemic index rises less sharply than with overcooking.
- Smart pairings: combine it with vegetables (courgettes, spinach, mushrooms), a drizzle of olive oil and a source of lean protein for a complete meal.
- Storage: keep cooked pasta in the fridge for 2 to 3 days in an airtight container, ideal for batch cooking.
- Moderation: beware of creamy and cheesy sauces, which quickly push up the calorie count.
For active people, egg pasta is an excellent carbohydrate reservoir before prolonged exercise: a pasta-rich meal the day before a competition helps fill glycogen stores. During recovery, pair it with a portion of protein to support muscle repair. You can top up your intake with a post-training shaker if your protein needs are high, or with ideas for nutrition for fitness suited to your goals.
If you are watching your weight, pasta itself is not the problem: quantity and seasoning make the difference. A measured plate, rich in vegetables, is compatible with a slimming goal. You can vary things with other starchy foods from the same family, such as ordinary pasta, higher-fibre wholewheat spaghetti, or explore the whole starchy foods family to balance your meals.
In short, egg pasta offers a good compromise between indulgence, energy and protein. Play with portions, al dente cooking and light accompaniments to enjoy its benefits without excess calories.