Whole-wheat macaroni (dry) nutrition facts
Per 1 cup elbow shaped ยท 105 g
of a 2,000 cal day
- Protein15g16% of calories
- Carbs79g81% of calories
- Fat1.5g3% of calories
- โ Low fat
- โ Low saturated fat
- โ Low sodium
- โ Cholesterol free
At a glance
One serving of Whole-wheat macaroni (dry) (1 cup elbow shaped, 105 g) has 365 calories, with 15 g of protein, 79 g of carbohydrates and 1.5 g of fat. Most of its energy comes from carbs (81% of calories). It is high in protein (31% DV), dietary fiber (31% DV) and thiamine (43% DV).
High in
20%+ of the daily value
- Protein31%
- Dietary fiber31%
- Thiamine43%
- Niacin34%
- Pantothenic acid21%
- Iron48%
Good source of
10โ19% of the daily value
- Riboflavin (B2)12%
- Vitamin B618%
- Folate (B9)15%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup elbow shaped (105 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 ฮผg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 ฮผg | 0% |
| Thiamine | 1 mg | 43% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 5 mg | 34% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 60 ฮผg | 15% |
| Vitamin B12 | 0 ฮผg | 0% |
| Pantothenic acid | 1 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 42 mg | 4% |
| Iron | 4 mg | 48% |
| Potassium | 226 mg | 5% |
| Magnesium | 150 mg | 36% |
| Phosphorus | 271 mg | 39% |
| Zinc | 2 mg | 23% |
| Copper | 0.5 mg | 53% |
| Manganese | 3 mg | 139% |
Full breakdown ยท 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | โ |
| Arginine | 1 g | โ |
| Aspartic acid | 1 g | โ |
| Cystine | 0.3 g | โ |
| Glutamic acid | 5 g | โ |
| Glycine | 1 g | โ |
| Histidine | 0.4 g | โ |
| Isoleucine | 1 g | โ |
| Leucine | 1 g | โ |
| Lysine | 0.3 g | โ |
| Methionine | 0.2 g | โ |
| Monounsaturated fats | 0.2 g | โ |
| Phenylalanine | 1 g | โ |
| Polyunsaturated fats | 1 g | โ |
| Proline | 2 g | โ |
| Retinol | 0 ฮผg | โ |
| Serine | 1 g | โ |
| Threonine | 0.4 g | โ |
| Total omega 3 | 0 g | โ |
| Total omega 6 | 0 g | โ |
| Tryptophan | 0.2 g | โ |
| Tyrosine | 0.4 g | โ |
| Valine | 1 g | โ |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
210 calGreat Value Whole Wheat Macaroniยฝ cup, dryโ155 cal- 174 cal
Whole-wheat macaroni (cooked)1 cup elbow shapedโ191 cal - 180 calAdusa Whole wheat macaroni productโ cup dryโ185 cal
- 210 calMeijer Whole Wheat Elbow Macaroniยฝ cup dryโ155 cal
- 210 calAlma's Macaroni, Whole Wheat, Organic2 oz dryโ155 cal
- 210 calHannaford Whole Wheat Elbow Macaroniยฝ cup dryโ155 cal
Burning 365 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 69minWalking (3.5 mph)
- 44minCycling (moderate)
- 30minRunning (6 mph)
- 51minSwimming laps
Common questions
How many calories are in Whole-wheat macaroni (dry)?
One serving of Whole-wheat macaroni (dry) (1 cup elbow shaped) has 365 calories, which works out to 348 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Whole-wheat macaroni (dry) high in protein?
It provides a solid 15 g of protein per serving (31% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Whole-wheat macaroni (dry) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 70 g of net carbs and 81% of its calories come from carbohydrates, while most keto plans cap net carbs at 20โ50 g per day.
How much sodium is in Whole-wheat macaroni (dry)?
8.4 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
