Whole-wheat pasta, cooked: calories and nutrition facts
Values per 100 g (3.5 oz) of edible portion, according to the USDA.
Summary per 100 g
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup spaghetti not packed (117 g) | % DV* |
|---|---|---|---|
| Calories | 149 cal | 174 cal | 9% |
| Total Fat | 1.7 g | 2.0 g | 3% |
| Saturated Fat | 0.2 g | 0.3 g | 1% |
| Trans Fat | 0.0 g | 0.0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 4 mg | 5 mg | 0% |
| Total Carbohydrate | 30.1 g | 35.2 g | 13% |
| Dietary Fiber | 3.9 g | 4.6 g | 16% |
| Total Sugars | 0.8 g | 0.9 g | |
| Protein | 6.0 g | 7.0 g | 14% |
| Vitamin D | 0.0 µg | 0.0 µg | 0% |
| Calcium | 13 mg | 15 mg | 1% |
| Iron | 1.7 mg | 2.0 mg | 11% |
| Potassium | 96 mg | 112 mg | 2% |
Full nutrition table
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup spaghetti not packed (117 g) | % DV* |
|---|---|---|---|
| Calories | 149 cal | 174 cal | 9% |
| Energy (kJ) | 625 kJ | 731 kJ | |
| Water | 61.8 % | 72.3 % |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup spaghetti not packed (117 g) | % DV* |
|---|---|---|---|
| Total Fat | 1.7 g | 2.0 g | 3% |
| Total Carbohydrate | 30.1 g | 35.2 g | 13% |
| Dietary Fiber | 3.9 g | 4.6 g | 16% |
| Total Sugars | 0.8 g | 0.9 g | |
| Protein | 6.0 g | 7.0 g | 14% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup spaghetti not packed (117 g) | % DV* |
|---|---|---|---|
| Saturated Fat | 0.2 g | 0.3 g | 1% |
| Trans Fat | 0.0 g | 0.0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Monounsaturated Fat | 0.2 g | 0.2 g | |
| Polyunsaturated Fat | 0.6 g | 0.7 g | |
| Butyric acid (4:0) | 0.00 g | 0.00 g | |
| Caproic acid (6:0) | 0.00 g | 0.00 g | |
| Caprylic acid (8:0) | 0.00 g | 0.00 g | |
| Capric acid (10:0) | 0.00 g | 0.00 g | |
| Lauric acid (12:0) | 0.00 g | 0.00 g | |
| Myristic acid (14:0) | 0.00 g | 0.00 g | |
| Palmitic acid (16:0) | 0.21 g | 0.24 g | |
| Stearic acid (18:0) | 0.02 g | 0.02 g | |
| Palmitoleic acid (16:1) | 0.00 g | 0.00 g | |
| Oleic acid (18:1) | 0.17 g | 0.20 g | |
| Gadoleic acid (20:1) | 0.01 g | 0.01 g | |
| Erucic acid (22:1) | 0.00 g | 0.00 g | |
| Linoleic acid (18:2) | 0.54 g | 0.63 g | |
| Linolenic acid (18:3) | 0.04 g | 0.04 g | |
| Stearidonic acid (18:4) | 0.00 g | 0.00 g | |
| Arachidonic acid (20:4) | 0.00 g | 0.00 g | |
| EPA (20:5 n-3) | 0.00 g | 0.00 g | |
| DPA (22:5 n-3) | 0.00 g | 0.00 g | |
| DHA (22:6 n-3) | 0.00 g | 0.00 g |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup spaghetti not packed (117 g) | % DV* |
|---|---|---|---|
| Sodium | 4 mg | 5 mg | 0% |
| Calcium | 13 mg | 15 mg | 1% |
| Iron | 1.7 mg | 2.0 mg | 11% |
| Potassium | 96 mg | 112 mg | 2% |
| Magnesium | 54 mg | 63 mg | 15% |
| Phosphorus | 127 mg | 149 mg | 12% |
| Zinc | 1.3 mg | 1.6 mg | 14% |
| Copper | 0.23 mg | 0.26 mg | 29% |
| Manganese | 1.32 mg | 1.55 mg | 67% |
| Selenium | 36.3 µg | 42.5 µg | 77% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup spaghetti not packed (117 g) | % DV* |
|---|---|---|---|
| Vitamin D | 0.0 µg | 0.0 µg | 0% |
| Vitamin A (RAE) | 0 µg | 0 µg | 0% |
| Retinol | 0 µg | 0 µg | |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Vitamin E (alpha-tocopherol) | 0.23 mg | 0.27 mg | 2% |
| Vitamin K (phylloquinone) | 0.6 µg | 0.7 µg | 1% |
| Thiamin (vitamin B1) | 0.16 mg | 0.18 mg | 15% |
| Riboflavin (vitamin B2) | 0.10 mg | 0.12 mg | 9% |
| Niacin (vitamin B3) | 3.1 mg | 3.7 mg | 23% |
| Pantothenic acid (vitamin B5) | 0.27 mg | 0.31 mg | 6% |
| Vitamin B6 | 0.09 mg | 0.11 mg | 6% |
| Folate (DFE) | 21 µg | 25 µg | 6% |
| Vitamin B12 | 0.00 µg | 0.00 µg | 0% |
| Choline | 7 mg | 8 mg | 1% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup spaghetti not packed (117 g) | % DV* |
|---|---|---|---|
| Ash | 0.44 g | 0.51 g | |
| Alcohol (ethyl) | 0.0 g | 0.0 g | |
| Caffeine | 0 mg | 0 mg |
*DV = Daily Value, the FDA reference amount for adults (2,000 calories a day). It is not your personal need.
Values are for the edible portion, without peel, bone or pit. The weight on your scale may include those parts.
Averages from analyzed samples and published sources. The food in front of you may vary.
Raw or cooked?
100 g of Whole-wheat pasta, dry and 100 g of Whole-wheat pasta, cooked don't have the same calories, because cooking changes the amount of water. Pick the line that matches the state you weighed the food in.
Whole-wheat pasta, dry: 352 cal. Whole-wheat pasta, cooked: 149 cal. Values per 100 g.
It absorbs water as it cooks, so cooked food weighs more and has fewer calories per 100 g. 100 g raw makes about 235 g cooked. Per 100 g: 352 kcal raw and 149 kcal boiled or steamed.
Questions about Whole-wheat pasta, cooked
How many calories are in Whole-wheat pasta, cooked?
Whole-wheat pasta, cooked has 149 calories per 100 g (3.5 oz), according to the USDA. In 1 cup spaghetti not packed (117 g), that is 174 calories.
What is the difference between Whole-wheat pasta, dry and Whole-wheat pasta, cooked?
Whole-wheat pasta, dry has 352 cal per 100 g and Whole-wheat pasta, cooked has 149 cal. The difference comes mostly from water: cooking adds or removes water, so the same weight carries different calories.
Where do the values for Whole-wheat pasta, cooked come from?
From the USDA FoodData Central, SR Legacy dataset (final release, April 2018). The values are averages compiled from laboratory analyses, published literature and calculations.
Do the values apply to the brand I buy?
Not necessarily. These are averages for generic foods. For packaged products, go by the label.
Similar foods
Data source
USDA FoodData Central, SR Legacy (final release, April 2018). FDC ID 168910: “Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)”.
Data version: usdasr2018-b6d8398e.