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Bread, Grains & Pasta

Whole grain pasta (cooked, 51% whole wheat, unenriched semolina) nutrition facts

Per 1 cup spaghetti not packed · 116 g

Calories
184
9%
of a 2,000 cal day
  • Protein
    6.8g
    14% of calories
  • Carbs
    37g
    78% of calories
  • Fat
    1.7g
    8% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Whole grain pasta (cooked, 51% whole wheat, unenriched semolina) (1 cup spaghetti not packed, 116 g) has 184 calories, with 6.8 g of protein, 37 g of carbohydrates and 1.7 g of fat. Most of its energy comes from carbs (78% of calories). It is high in niacin (21% DV) and iron (24% DV).

Per 100 g
159cal
medium energy density
Protein per 100 cal
3.7g
Net carbs
31g
carbs minus fiber
Fiber
5.3g
1 g sugar

High in

20%+ of the daily value

  • Niacin21%
  • Iron24%

Good source of

10–19% of the daily value

  • Dietary fiber19%
  • Thiamine15%
  • Magnesium12%
  • Phosphorus18%
  • Zinc12%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup spaghetti not packed (116 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin E0.1 mg
1%
Thiamine0.2 mg
15%
Riboflavin (B2)0.1 mg
9%
Niacin3 mg
21%
Vitamin B60.1 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium14 mg
1%
Iron2 mg
24%
Potassium89 mg
2%
Magnesium52 mg
12%
Phosphorus128 mg
18%
Zinc1 mg
12%
Full breakdown · 2 more nutrients
NutrientAmount% Daily Value
Monounsaturated fats0.2 g—
Polyunsaturated fats1 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 184 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 35min
    Walking (3.5 mph)
  • 22min
    Cycling (moderate)
  • 15min
    Running (6 mph)
  • 26min
    Swimming laps

Common questions

How many calories are in Whole grain pasta (cooked, 51% whole wheat, unenriched semolina)?

One serving of Whole grain pasta (cooked, 51% whole wheat, unenriched semolina) (1 cup spaghetti not packed) has 184 calories, which works out to 159 calories per 100 g. That is about 9.2% of a 2,000-calorie day.

Is Whole grain pasta (cooked, 51% whole wheat, unenriched semolina) high in protein?

Not especially. It has 6.8 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Whole grain pasta (cooked, 51% whole wheat, unenriched semolina) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 78% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Whole grain pasta (cooked, 51% whole wheat, unenriched semolina)?

7 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Whole grain pasta (cooked, 51% whole wheat, unenriched semolina)?

1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with whole grain pasta

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