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Whole wheat pasta (cooked)
Bread, Grains & Pasta

Whole wheat pasta (cooked) nutrition facts

Per 1 cup · 140 g

Calories
174
9%
of a 2,000 cal day
  • Protein
    7.5g
    16% of calories
  • Carbs
    37g
    80% of calories
  • Fat
    0.8g
    4% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Sodium free
  • ✓ Cholesterol free

At a glance

One serving of Whole wheat pasta (cooked) (1 cup, 140 g) has 174 calories, with 7.5 g of protein, 37 g of carbohydrates and 0.8 g of fat. Most of its energy comes from carbs (80% of calories). It is high in dietary fiber (23% DV), copper (26% DV) and manganese (84% DV).

Per 100 g
124cal
low energy density
Protein per 100 cal
4.3g
Net carbs
31g
carbs minus fiber
Fiber
6.3g
1.1 g sugar

High in

20%+ of the daily value

  • Dietary fiber23%
  • Copper26%
  • Manganese84%
  • Selenium66%

Good source of

10–19% of the daily value

  • Thiamine13%
  • Pantothenic acid12%
  • Iron19%
  • Magnesium10%
  • Phosphorus18%
  • Zinc10%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (140 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C0 mg
0%
Vitamin D0 μg
0%
Vitamin E0.4 mg
3%
Vitamin K1 μg
1%
Thiamine0.2 mg
13%
Riboflavin (B2)0.1 mg
5%
Niacin1 mg
6%
Vitamin B60.1 mg
9%
Folate (B9)7 μg
2%
Vitamin B120 μg
0%
Pantothenic acid1 mg
12%
Choline15 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium21 mg
2%
Iron1 mg
19%
Potassium62 mg
1%
Magnesium42 mg
10%
Phosphorus125 mg
18%
Zinc1 mg
10%
Copper0.2 mg
26%
Manganese2 mg
84%
Selenium36 μg
66%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha carotene0 μg—
Arginine0.3 g—
Aspartic acid0.3 g—
Beta carotene3 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid3 g—
Glycine0.3 g—
Histidine0.2 g—
Isoleucine0.3 g—
Leucine1 g—
Lycopene0 μg—
Lysine0.2 g—
Methionine0.1 g—
Monounsaturated fats0.1 g—
Phenylalanine0.4 g—
Polyunsaturated fats0.3 g—
Proline1 g—
Retinol0 μg—
Serine0.4 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.3 g—

How it compares

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

Similar foods

Burning 174 calories

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

  • 33min
    Walking (3.5 mph)
  • 21min
    Cycling (moderate)
  • 14min
    Running (6 mph)
  • 24min
    Swimming laps

Common questions

How many calories are in Whole wheat pasta (cooked)?

One serving of Whole wheat pasta (cooked) (1 cup) has 174 calories, which works out to 124 calories per 100 g. That is about 8.7% of a 2,000-calorie day.

Is Whole wheat pasta (cooked) high in protein?

Not especially. It has 7.5 g of protein per serving, and protein supplies 16% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Whole wheat pasta (cooked) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 80% 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 wheat pasta (cooked)?

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

How much sugar is in Whole wheat pasta (cooked)?

1.1 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 wheat pasta

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