Food · Cereal Grains and Pasta
Whole-wheat pasta nutrition facts
A typical portion of whole-wheat pasta (1 cup spaghetti packed; 151 g, cooked) has 220 calories and 9g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 149 calories (cooked) to 352 (dry).
Nutrition Facts
* 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-wheat, cooked (Includes foods for USDA's Food Distribution Program), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 6g
- more than 42% of 8,218 USDA reference foods
- Calories per 100 g
- 149
- more than 42% of reference foods
- Sodium per 100 g
- 4mg
- more than 10% of reference foods
1 cup spaghetti packed weighs 151 g in USDA's record for Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) (FDC 168910).
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
- Selenium55 µg in 1 cup spaghetti packed (151 g), 100% of the Daily Value
- Manganese2.0 mg in 1 cup spaghetti packed (151 g), 87% of the Daily Value
- Copper0.3 mg in 1 cup spaghetti packed (151 g), 38% of the Daily Value
- Niacin4.7 mg in 1 cup spaghetti packed (151 g), 30% of the Daily Value
- Thiamin0.2 mg in 1 cup spaghetti packed (151 g), 20% of the Daily Value
- Magnesium82 mg in 1 cup spaghetti packed (151 g), 19% of the Daily Value
- Zinc2.0 mg in 1 cup spaghetti packed (151 g), 18% of the Daily Value
- Phosphorus192 mg in 1 cup spaghetti packed (151 g), 15% of the Daily Value
- Riboflavin0.1 mg in 1 cup spaghetti packed (151 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 168910), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of whole-wheat pasta USDA describes
Dry (Includes foods for USDA's… has the most calories per 100 g (352); the fewest: Cooked (Includes foods for… (149)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | 149 | 6 g | 1.7 g | 4 mg |
| Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | 352 | 13.9 g | 2.9 g | 6 mg |
Every nutrient in this record (131)
The portion is 1 cup spaghetti packed (151 g); % DV is for that portion.
Energy, macronutrients and sugars (21)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 9.04 g | 5.99 g | 18% |
| Total lipid (fat) | 2.58 g | 1.71 g | 3% |
| Carbohydrate, by difference | 45.4 g | 30.1 g | 17% |
| Ash | 0.66 g | 0.44 g | |
| Energy | 225 kcal | 149 kcal | |
| Starch | 38.5 g | 25.5 g | |
| Sucrose | 0.30 g | 0.20 g | |
| Glucose | 0.11 g | 0.070 g | |
| Fructose | 0.11 g | 0.070 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0.60 g | 0.40 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 93.3 g | 61.8 g | |
| Total Sugars | 1.13 g | 0.75 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 5.89 g | 3.90 g | 21% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.37 g | 0.24 g | 2% |
| Fatty acids, total monounsaturated | 0.27 g | 0.18 g | |
| Fatty acids, total polyunsaturated | 0.87 g | 0.57 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 19.6 mg | 13.0 mg | 2% |
| Iron, Fe | 2.60 mg | 1.72 mg | 14% |
| Magnesium, Mg | 81.5 mg | 54.0 mg | 19% |
| Phosphorus, P | 192 mg | 127 mg | 15% |
| Potassium, K | 145 mg | 96.0 mg | 3% |
| Sodium, Na | 6.04 mg | 4.00 mg | 0% |
| Zinc, Zn | 2.02 mg | 1.34 mg | 18% |
| Copper, Cu | 0.34 mg | 0.23 mg | 38% |
| Manganese, Mn | 1.99 mg | 1.32 mg | 87% |
| Selenium, Se | 54.8 µg | 36.3 µg | 100% |
Vitamins (33)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 3.02 µg | 2.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.35 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 | 142 µg | 94.0 µg | |
| Tocopherol, beta | 0.12 mg | 0.080 mg | |
| Tocopherol, gamma | 0.14 mg | 0.090 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0.27 mg | 0.18 mg | |
| Tocotrienol, beta | 1.75 mg | 1.16 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.24 mg | 0.16 mg | 20% |
| Riboflavin | 0.15 mg | 0.099 mg | 11% |
| Niacin | 4.72 mg | 3.13 mg | 30% |
| Pantothenic acid | 0.40 mg | 0.27 mg | |
| Vitamin B-6 | 0.14 mg | 0.093 mg | 8% |
| Folate, total | 31.7 µg | 21.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 9.81 mg | 6.50 mg | 2% |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 0.91 µg | 0.60 µg | 1% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 31.7 µg | 21.0 µg | |
| Folate, DFE | 31.7 µg | 21.0 µg | 8% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.12 g | 0.077 g | |
| Threonine | 0.24 g | 0.16 g | |
| Isoleucine | 0.35 g | 0.23 g | |
| Leucine | 0.62 g | 0.41 g | |
| Lysine | 0.20 g | 0.13 g | |
| Methionine | 0.15 g | 0.097 g | |
| Cystine | 0.19 g | 0.13 g | |
| Phenylalanine | 0.45 g | 0.30 g | |
| Tyrosine | 0.24 g | 0.16 g | |
| Valine | 0.39 g | 0.26 g | |
| Arginine | 0.32 g | 0.21 g | |
| Histidine | 0.21 g | 0.14 g | |
| Alanine | 0.28 g | 0.19 g | |
| Aspartic acid | 0.41 g | 0.27 g | |
| Glutamic acid | 3.13 g | 2.07 g | |
| Glycine | 0.33 g | 0.22 g | |
| Proline | 0.96 g | 0.64 g | |
| Serine | 0.44 g | 0.29 g |
Fatty acids (42)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| 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 | 0.0060 g | 0.0040 g | |
| SFA 16:0 | 0.31 g | 0.21 g | |
| SFA 18:0 | 0.032 g | 0.021 g | |
| SFA 20:0 | 0.0030 g | 0.0020 g | |
| MUFA 18:1 | 0.25 g | 0.17 g | |
| PUFA 18:2 | 0.81 g | 0.54 g | |
| PUFA 18:3 | 0.054 g | 0.036 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0.0045 g | 0.0030 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0.0030 g | 0.0020 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0091 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 | |
| SFA 15:0 | 0.0045 g | 0.0030 g | |
| SFA 17:0 | 0.0015 g | 0.0010 g | |
| SFA 24:0 | 0.0030 g | 0.0020 g | |
| TFA 16:1 t | 0 g | 0 g | |
| TFA 18:1 t | 0 g | 0 g | |
| TFA 22:1 t | 0 g | 0 g | |
| TFA 18:2 t not further defined | 0 g | 0 g | |
| PUFA 18:2 CLAs | 0 g | 0 g | |
| MUFA 24:1 c | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | |
| MUFA 16:1 c | 0.0030 g | 0.0020 g | |
| MUFA 18:1 c | 0.25 g | 0.17 g | |
| PUFA 18:2 n-6 c,c | 0.81 g | 0.54 g | |
| MUFA 22:1 c | 0 g | 0 g | |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | |
| MUFA 17:1 | 0 g | 0 g | |
| PUFA 20:3 | 0 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0 g | 0 g | |
| Fatty acids, total trans-polyenoic | 0 g | 0 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 168910: 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-wheat pasta?
220 in 1 cup spaghetti packed (151 g) of cooked; 149 to 352 per 100 g across USDA's descriptions.
How much protein is in whole-wheat pasta?
9g in 1 cup spaghetti packed; 6 g per 100 g.
How much sodium is in whole-wheat pasta?
5mg in 1 cup spaghetti packed; 4 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