Pasta Serving: 1/2 cup Protein: 5.5 grams Carbohydrates: 27.3 grams Calories: 150 Fat: 3 grams Benefits: Pasta has a high content of carbohydrates. It is low in fat and is a great source of fola, which decreases your risk of heart attach. Pasta also serves as a great vehicle for other foods like tomato sauce, tofu, and clams.