How many calories are in whole wheat pasta?
Whole wheat pasta (1 cup spaghetti not packed, 117 g) has 174 calories. 100 g has 149 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 170.
Nutrition database · Pasta and noodles
Whole Wheat Pasta Nutrition Facts
Whole wheat pasta (1 cup spaghetti not packed, 117 g) has 174 calories, 7 g protein, 35.2 g carbohydrate and 2 g fat, according to USDA FoodData Central. 100 g has 149 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Whole Wheat Pasta Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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1 cup spaghetti not packed (117 g)
At a glance
- Calories
- 174
- Protein
- 7 g · 14%
- Total carbohydrate
- 35.2 g · 13%
- Total fat
- 2 g · 3%
- Dietary fiber
- 4.6 g · 16%
- Total sugars
- 0.9 g · 0%
- Sodium
- 4.7 mg · 0%
Opens the free label generator with this amount of whole wheat pasta already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 174 | 149 | |
| Total fat | 2 g | 3% | 1.71 g |
| Saturated fat | 0.3 g | 0% | 0.24 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | 0.2 g | 0.18 g | |
| Polyunsaturated fat | 0.7 g | 0.57 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 4.7 mg | 0% | 4 mg |
| Total carbohydrate | 35.2 g | 13% | 30.1 g |
| Dietary fiber | 4.6 g | 16% | 3.9 g |
| Total sugars | 0.9 g | 0.75 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 7 g | 5.99 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | 0.27 mg | 0% | 0.23 mg |
| Vitamin K | 0.7 mcg | 0% | 0.6 mcg |
| Thiamin (B1) | 0.18 mg | 15% | 0.16 mg |
| Riboflavin (B2) | 0.12 mg | 8% | 0.1 mg |
| Niacin (B3) | 3.7 mg | 25% | 3.13 mg |
| Vitamin B6 | 0.11 mg | 6% | 0.09 mg |
| Folate (DFE) | 25 mcg | 6% | 21 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 7.6 mg | 0% | 6.5 mg |
| Minerals | |||
| Calcium | 15 mg | 0% | 13 mg |
| Iron | 2 mg | 10% | 1.72 mg |
| Potassium | 112 mg | 2% | 96 mg |
| Magnesium | 63 mg | 15% | 54 mg |
| Phosphorus | 149 mg | 10% | 127 mg |
| Zinc | 1.6 mg | 15% | 1.34 mg |
| Copper | 0.26 mg | 30% | 0.23 mg |
| Manganese | 1.5 mg | 70% | 1.32 mg |
| Selenium | 42 mcg | 80% | 36.3 mcg |
| Other | |||
| Water | 72.3 g | 61.8 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Making a label for your own product? Use our free nutrition facts label generator.
Whole Wheat Pasta nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup spaghetti not packed | 117 g | 174 | 35.2 g | 7 g | 2 g | 4.6 g | 0.9 g |
| 1 cup spaghetti packed | 151 g | 225 | 45.4 g | 9 g | 2.6 g | 5.9 g | 1.1 g |
| 1 cup elbows | 117 g | 174 | 35.2 g | 7 g | 2 g | 4.6 g | 0.9 g |
| 1 cup penne | 97 g | 145 | 29.2 g | 5.8 g | 1.7 g | 3.8 g | 0.7 g |
| 1 cup shells | 105 g | 156 | 31.6 g | 6.3 g | 1.8 g | 4.1 g | 0.8 g |
| 1 cup lasagne | 116 g | 173 | 34.9 g | 6.9 g | 2 g | 4.5 g | 0.9 g |
| 1 cup rotini | 107 g | 159 | 32.2 g | 6.4 g | 1.8 g | 4.2 g | 0.8 g |
| 1 cup farfalle | 107 g | 159 | 32.2 g | 6.4 g | 1.8 g | 4.2 g | 0.8 g |
| 100 g | 100 g | 149 | 30.1 g | 6 g | 1.7 g | 3.9 g | 0.8 g |
How much selenium is in whole wheat pasta?
Whole wheat pasta (1 cup spaghetti not packed, 117 g) has 42 mcg of selenium, 80% of the Daily Value. 100 g has 36.3 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much manganese is in whole wheat pasta?
Whole wheat pasta (1 cup spaghetti not packed, 117 g) has 1.5 mg of manganese, 70% of the Daily Value. 100 g has 1.32 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Whole Wheat Pasta nutrition per 100 grams
100 g of whole wheat pasta has 149 calories, 5.99 g protein, 30.1 g carbohydrate, 3.9 g fiber, 0.75 g sugars and 1.71 g fat.
Where the calories in whole wheat pasta come from
About 75% of the calories in whole wheat pasta come from carbohydrate, 10% from fat and 15% from protein (Atwater factors of 4, 9 and 4 calories per gram).
How Whole Wheat Pasta compares with other pasta and noodles
Per 100 g, compared with the other 51 pasta and noodles in this database, whole wheat pasta has fewer calories than 65% of them and more protein than 57%.
Whole Wheat Pasta nutrition label for Canada, the EU and the UK
The same serving of whole wheat pasta, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup (117g) / pour 1 cup (117g)
Calories
170
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 2.0 g | 3 % |
| Saturated / Saturés | 0.3 g + Trans 0 g | 1 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 0 mg | 0 % |
| Carbohydrate / Glucides | 35 g | 13 % |
| Fibre / Fibres | 5 g | 16 % |
| Sugars / Sucres | 1 g | 1 % |
| Protein / Protéines | 7 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 15 mg | 1 % |
| Iron / Fer | 2 mg | 11 % |
| Potassium | 112 mg | 3 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 623 kJ / 149 kcal |
| Fat | 1.7 g |
| of which saturates | 0.2 g |
| Carbohydrate | 30 g |
| of which sugars | 0.7 g |
| Protein | 6.0 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 117g | %RI* | |
|---|---|---|---|
| Energy | 623 kJ 149 kcal |
729 kJ 174 kcal |
8.7% |
| Fat | 1.7g | 2.0g | 2.9% |
| of which saturates | 0.2g | 0.3g | 1.4% |
| Carbohydrate | 30g | 35g | 14% |
| of which sugars | 0.7g | 0.9g | <1% |
| Fibre | 3.9g | 4.6g | - |
| Protein | 6.0g | 7.0g | 14% |
| Salt | 0 gg | 0 gg | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about whole wheat pasta
How many calories are in whole wheat pasta?
Whole wheat pasta (1 cup spaghetti not packed, 117 g) has 174 calories. 100 g has 149 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 170.
How many calories are in 100 g of whole wheat pasta?
100 g of whole wheat pasta has 149 calories, 5.99 g protein, 30.1 g carbohydrate and 1.71 g fat.
How much protein is in whole wheat pasta?
Whole wheat pasta (1 cup spaghetti not packed, 117 g) has 7 g protein, 14% of the 50 g Daily Value. 100 g has 5.99 g.
How many calories are in whole wheat pasta, raw vs cooked?
100 g of whole wheat pasta has 352 calories dry and 149 calories cooked. It takes up water as it cooks, so the same weight holds fewer calories. Weigh it in the same state as the values you use.
What is a serving of whole wheat pasta?
This page defaults to 1 cup spaghetti not packed (117 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for whole wheat pasta.
Can I use whole wheat pasta in a Nutrition Facts label calculation?
Yes. Open the generator with whole wheat pasta added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Whole Wheat Pasta compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Whole Wheat PastaPasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | 149 | 5.99 g | 1.71 g | 30.1 g |
| Dry Whole Wheat PastaPasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | 352 | 13.9 g | 2.93 g | 73.4 g |
Related foods
Often compared or used with whole wheat pasta
- Pasta196 cal per 1 cup spaghetti not packed
- Rice Noodles190 cal per 1 cup
- Couscous176 cal per 1 cup, cooked
- White Rice205 cal per 1 cup
- Brown Rice248 cal per 1 cup
More in Pasta and noodles
- 51% Whole Wheat Pasta Enriched Cooked181 cal per 1 cup spaghetti not packed
- Pasta Enriched Cooked with Salt195 cal per 1 cup spaghetti not packed
- Pasta Unenriched Cooked with Salt195 cal per 1 cup spaghetti not packed
- Pasta Unenriched Cooked No Salt196 cal per 1 cup spaghetti not packed
- 51% Whole Wheat Pasta Unenriched Cooked184 cal per 1 cup spaghetti not packed
- Ancient Harvest Corn and Quinoa Pasta252 cal per 1 cup spaghetti packed
- Tinkyada Brown Rice Pasta Cooked233 cal per 1 cup spaghetti not packed
- Spaetzle146 cal per 100 g
Tools and guides for labeling whole wheat pasta
If you make and sell a product that contains whole wheat pasta, these free tools cover the next steps.
- Nutrition Facts label generatorAdd whole wheat pasta and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare whole wheat pasta with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 168910: "Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with whole wheat pasta
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