Food · Cereal Grains and Pasta

Whole grain pasta nutrition facts

A typical portion of whole grain pasta (1 cup, cooked; 140 g, cooked) has 210 calories and 8g of protein (USDA FoodData Central). USDA lists 55 descriptions of it: per 100 g they range from 99 calories (with tomato-based sauce and added vegetables, home recipe) to 362 (51% whole wheat, remaining unenriched semolina, dry).

Nutrition Facts

Serving size1 cup, cooked (140g)

AmountPortion

Amount per serving

Calories210

% Daily Value*

Total Fat 2.5g3%

Saturated Fat 0g2%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 330mg14%

Total Carbohydrate 42g15%

Dietary Fiber 5g20%

Total Sugars 1g

Includes Added Sugars not declared

Protein 8g17%

Vitamin D 0mcg0%

Calcium 20mg1%

Iron 2.4mg13%

Potassium 130mg3%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Pasta, whole grain, cooked, scaled to the portion. Check the USDA record.

Protein per 100 g: 6g; more than 41% of 8,218 USDA reference foods
Calories per 100 g: 148; more than 42% of reference foods
Sodium per 100 g: 235mg; more than 67% of reference foods

1 cup, cooked weighs 140 g in USDA's record for Pasta, whole grain, cooked (FDC 2708358).

Where the calories come from: 75% carbohydrate, 10% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Selenium51 µg in 1 cup, cooked (140 g), 92% of the Daily Value
Copper0.3 mg in 1 cup, cooked (140 g), 35% of the Daily Value
Niacin4.3 mg in 1 cup, cooked (140 g), 27% of the Daily Value
Thiamin0.2 mg in 1 cup, cooked (140 g), 18% of the Daily Value
Magnesium76 mg in 1 cup, cooked (140 g), 18% of the Daily Value
Zinc1.9 mg in 1 cup, cooked (140 g), 17% of the Daily Value
Phosphorus176 mg in 1 cup, cooked (140 g), 14% of the Daily Value
Riboflavin0.1 mg in 1 cup, cooked (140 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2708358), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of whole grain pasta USDA describes

51% whole wheat… (FDC 168915) has the most calories per 100 g (362); the fewest: With tomato-based… (FDC 2708883) (99)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 55 USDA descriptions of whole grain pasta, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Pasta, whole grain, cooked	148	6 g	1.7 g	235 mg
Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry	362	13.5 g	2.7 g	11 mg
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	361	13.2 g	2.6 g	12 mg
Pasta, whole grain, with cream sauce and poultry, home recipe	152	6.4 g	7.4 g	251 mg
Pasta, whole grain, with cream sauce, poultry, and added vegetables, home recipe	141	6.4 g	6.1 g	201 mg
Pasta, whole grain, with cream sauce and poultry, ready-to-heat	165	6.3 g	9.1 g	386 mg
Pasta, whole grain, with cream sauce, poultry, and added vegetables, ready-to-heat	154	6.3 g	7.8 g	337 mg
Pasta, whole grain, with cream sauce and meat, home recipe	160	6.2 g	8.3 g	252 mg
Pasta, whole grain, with cream sauce, meat, and added vegetables, home recipe	149	6.2 g	6.9 g	202 mg
Pasta, whole grain, with tomato-based sauce, poultry, and added vegetables, home recipe	111	6.2 g	2 g	161 mg
Pasta, whole grain, with tomato-based sauce and poultry, home recipe	113	6.1 g	2.2 g	199 mg
Pasta, whole grain, with cream sauce and meat, ready-to-heat	172	6.1 g	9.9 g	387 mg
Pasta, whole grain, with cream sauce, meat, and added vegetables, ready-to-heat	162	6.1 g	8.6 g	338 mg
Pasta, whole grain, with tomato-based sauce, poultry, and added vegetables, ready-to-heat	125	6.1 g	3.8 g	298 mg
Pasta, whole grain, with tomato-based sauce, meat, and added vegetables, home recipe	119	6 g	2.9 g	162 mg
Pasta, whole grain, with tomato-based sauce and poultry, ready-to-heat	127	6 g	3.9 g	335 mg
Pasta, whole grain, with tomato-based sauce and meat, home recipe	121	6 g	3 g	200 mg
Pasta, whole grain, with cream sauce and seafood, home recipe	147	6 g	6.9 g	262 mg
Pasta, whole grain, with cream sauce, seafood, and added vegetables, home recipe	136	5.9 g	5.5 g	212 mg
Pasta, whole grain, with cream sauce and poultry, restaurant	202	5.9 g	13.7 g	563 mg
Pasta, whole grain, with cream sauce, poultry, and added vegetables, restaurant	192	5.9 g	12.5 g	516 mg
Pasta, whole grain, with tomato-based sauce, meat, and added vegetables, ready-to-heat	133	5.9 g	4.6 g	299 mg
Pasta, whole grain, with tomato-based sauce and meat, ready-to-heat	134	5.8 g	4.7 g	336 mg
Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked	159	5.8 g	1.5 g	6 mg
Pasta, whole grain, with cream sauce and seafood, ready-to-heat	160	5.8 g	8.6 g	397 mg
Pasta, whole grain, with cream sauce, seafood, and added vegetables, ready-to-heat	149	5.8 g	7.2 g	348 mg
Pasta, whole grain, with cream sauce and meat, restaurant	209	5.8 g	14.5 g	564 mg
Pasta, whole grain, with cream sauce, meat, and added vegetables, restaurant	199	5.7 g	13.2 g	517 mg
Pasta, whole grain, with tomato-based sauce, poultry, and added vegetables, restaurant	165	5.7 g	8.8 g	349 mg
Pasta, whole grain, with tomato-based sauce, seafood, and added vegetables, home recipe	106	5.7 g	1.5 g	172 mg
Pasta, whole grain, with tomato-based sauce and poultry, restaurant	167	5.7 g	8.9 g	384 mg
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	156	5.7 g	1.5 g	4 mg
Pasta, whole grain, with tomato-based sauce and seafood, home recipe	108	5.7 g	1.6 g	210 mg
Pasta, whole grain, with tomato-based sauce, seafood, and added vegetables, ready-to-heat	120	5.6 g	3.3 g	309 mg
Pasta, whole grain, with tomato-based sauce, meat, and added vegetables, restaurant	172	5.6 g	9.5 g	349 mg
Pasta, whole grain, with tomato-based sauce and seafood, ready-to-heat	122	5.6 g	3.4 g	346 mg
Pasta, whole grain, with tomato-based sauce and meat, restaurant	174	5.5 g	9.6 g	385 mg
Pasta, whole grain, with cream sauce and seafood, restaurant	197	5.5 g	13.2 g	573 mg
Pasta, whole grain, with cream sauce, seafood, and added vegetables, restaurant	187	5.5 g	12 g	526 mg
Pasta, whole grain, with tomato-based sauce, seafood, and added vegetables, restaurant	160	5.3 g	8.2 g	359 mg
Pasta, whole grain, with tomato-based sauce and seafood, restaurant	162	5.3 g	8.3 g	394 mg
Pasta, whole grain, with cream sauce, home recipe	150	4.1 g	8.1 g	268 mg
Pasta, whole grain, with cream sauce, and added vegetables, home recipe	136	4.1 g	6.4 g	206 mg
Pasta, whole grain, with cream sauce, ready-to-heat	163	4 g	9.7 g	402 mg
Pasta, whole grain, with cream sauce, and added vegetables, ready-to-heat	149	4 g	8.1 g	342 mg
Pasta, whole grain, with tomato-based sauce and added vegetables, home recipe	99	3.8 g	1.5 g	157 mg
Pasta, whole grain, with cream sauce, restaurant	200	3.8 g	14.3 g	578 mg
Pasta, whole grain, with cream sauce, and added vegetables, restaurant	187	3.8 g	12.8 g	521 mg
Pasta, whole grain, with tomato-based sauce, home recipe	102	3.8 g	1.6 g	204 mg
Pasta, whole grain, with tomato-based sauce and added vegetables, ready-to-heat	114	3.8 g	3.3 g	294 mg
Pasta, whole grain, with tomato-based sauce, ready-to-heat	116	3.7 g	3.4 g	340 mg
Pasta, whole grain, with tomato-based sauce and added vegetables, restaurant	154	3.6 g	8.2 g	344 mg
Pasta, whole grain, with tomato-based sauce, restaurant	156	3.5 g	8.3 g	388 mg
Pasta, dry, whole grain, spaghetti		n/a	n/a	n/a
Pasta, dry, whole grain, spaghetti		n/a	n/a	5 mg

Every nutrient in this record (65)

The portion is 1 cup, cooked (140 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	8.33 g	5.95 g	17%
Total lipid (fat)	2.38 g	1.70 g	3%
Carbohydrate, by difference	41.8 g	29.9 g	15%
Energy	207 kcal	148 kcal
Alcohol, ethyl	0 g	0 g
Water	86.0 g	61.4 g
Total Sugars	1.05 g	0.75 g
Fiber, total dietary	5.46 g	3.90 g	20%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.34 g	0.24 g	2%
Fatty acids, total monounsaturated	0.24 g	0.17 g
Fatty acids, total polyunsaturated	0.80 g	0.57 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	18.2 mg	13.0 mg	1%
Iron, Fe	2.39 mg	1.71 mg	13%
Magnesium, Mg	75.6 mg	54.0 mg	18%
Phosphorus, P	176 mg	126 mg	14%
Potassium, K	133 mg	95.0 mg	3%
Sodium, Na	329 mg	235 mg	14%
Zinc, Zn	1.86 mg	1.33 mg	17%
Copper, Cu	0.31 mg	0.22 mg	35%
Selenium, Se	50.5 µg	36.1 µg	92%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	2.80 µg	2.00 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.32 mg	0.23 mg	2%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	130 µg	93.0 µg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.22 mg	0.15 mg	18%
Riboflavin	0.14 mg	0.098 mg	11%
Niacin	4.35 mg	3.11 mg	27%
Vitamin B-6	0.13 mg	0.092 mg	8%
Folate, total	29.4 µg	21.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	9.10 mg	6.50 mg	2%
Vitamin K (phylloquinone)	0.84 µg	0.60 µg	1%
Folic acid	0 µg	0 µg
Folate, food	29.4 µg	21.0 µg
Folate, DFE	29.4 µg	21.0 µg	7%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0.0056 g	0.0040 g
SFA 16:0	0.29 g	0.21 g
SFA 18:0	0.029 g	0.021 g
MUFA 18:1	0.23 g	0.17 g
PUFA 18:2	0.75 g	0.54 g
PUFA 18:3	0.050 g	0.036 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.0028 g	0.0020 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.0084 g	0.0060 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2708358: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in whole grain pasta?

210 in 1 cup, cooked (140 g) of cooked; 99 to 362 per 100 g across USDA's descriptions.

How much protein is in whole grain pasta?

8g in 1 cup, cooked; 6 g per 100 g.

How much sodium is in whole grain pasta?

330mg in 1 cup, cooked; 235 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov