Calories in Pasta, whole grain, cooked
Generic food Cooked Grains and Pasta
Pasta, whole grain, cooked contains 148 kcal per 100 g. A typical serving of 1 oz, dry, yields (80 g) provides about 118 kcal.
Roughly 75% of its calories come from carbohydrates, with 15% from protein and 10% from fat (estimated with general energy factors).
That is more energy than the typical item in pasta, noodles, cooked grains on FoodFactly, where the median is 128 kcal per 100 g across 17 foods.
100 g provides 66% of the Daily Value for selenium, 25% of the Daily Value for copper and 19% of the Daily Value for Niacin (B3).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 148 kcal | |
| Total fat C | 1.7 g | 2% |
| Saturated fat C | 0.24 g | 1% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 235 mg | 10% |
| Total carbohydrates C | 29.9 g | 11% |
| Dietary fiber C | 3.9 g | 14% |
| Total sugars C | 0.75 g | |
| Protein C | 6 g | 12% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.23 mg | 2% |
| Vitamin K C | 0.6 µg | 0.5% |
| Thiamin (B1) C | 0.16 mg | 13% |
| Riboflavin (B2) C | 0.098 mg | 8% |
| Niacin (B3) C | 3.1 mg | 19% |
| Vitamin B6 C | 0.092 mg | 5% |
| Folate (B9) C | 21 µg | 5% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 6.5 mg | 1% |
| Calcium C | 13 mg | 1% |
| Iron C | 1.7 mg | 10% |
| Magnesium C | 54 mg | 13% |
| Phosphorus C | 126 mg | 10% |
| Potassium C | 95 mg | 2% |
| Zinc C | 1.3 mg | 12% |
| Copper C | 0.22 mg | 25% |
| Selenium C | 36.1 µg | 66% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 15%
- Carbohydrates 75%
- Fat 10%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein6 gin the top quarter of pasta, noodles, cooked grains (median 3.8 g)
- Fiber3.9 gin the top quarter of pasta, noodles, cooked grains (median 2.7 g)
- Sugars0.75 gabove the median for pasta, noodles, cooked grains (median 0.4 g)
- Saturated fat0.24 gabove the median for pasta, noodles, cooked grains (median 0.23 g)
- Sodium235 mgin the top quarter of pasta, noodles, cooked grains (median 189 mg)
- Protein per 100 kcal4 gprotein density, useful for comparing foods with different calorie levels
- Water61.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.18 g |
|---|---|
| Polyunsaturated fat C | 0.57 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.54 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.004 g |
| SFA 16:0 C | 0.21 g |
| SFA 18:0 C | 0.021 g |
| MUFA 18:1 C | 0.17 g |
| PUFA 18:3 C | 0.036 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.002 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.006 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 2 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 93 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 61.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 21 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Pasta
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pasta, gluten-free, corn, dry Dried or dry | 357 | 7.5 g | 79.3 g | 2.1 g |
| Pasta, gluten-free, corn, cooked Cooked | 126 | 2.6 g | 27.9 g | 0.73 g |
| Pasta, homemade, made with egg, cooked Cooked | 130 | 5.3 g | 23.5 g | 1.7 g |
| Pasta, homemade, made without egg, cooked Cooked | 124 | 4.4 g | 25.1 g | 0.98 g |
| Pasta, whole-wheat, cooked Cooked | 149 | 6 g | 30.1 g | 1.7 g |
| Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry Dried or dry | 362 | 13.5 g | 73.1 g | 2.7 g |
| Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked Cooked | 159 | 5.8 g | 31.5 g | 1.5 g |
| Pasta, dry, unenriched Dried or dry | 371 | 13 g | 74.7 g | 1.5 g |
| Pasta, cooked Cooked | 158 | 5.8 g | 30.9 g | 0.93 g |
| Pasta, fresh-refrigerated, plain, as purchased Raw | 288 | 11.3 g | 54.7 g | 2.3 g |
| Pasta, fresh-refrigerated, plain, cooked Cooked | 131 | 5.2 g | 24.9 g | 1.1 g |
| Pasta, fresh-refrigerated, spinach, as purchased Raw | 289 | 11.3 g | 55.7 g | 2.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Noodles, whole grain, cooked Cooked | 148 | 6 g | 29.9 g | 1.7 g |
| Spelt, cooked Cooked | 127 | 5.5 g | 26.4 g | 0.85 g |
| Wheat, khorasan, cooked Cooked | 132 | 5.7 g | 27.6 g | 0.83 g |
| Macaroni, vegetable, enriched, cooked Cooked | 128 | 4.5 g | 26.6 g | 0.11 g |
| Noodles, egg, spinach, enriched, cooked Cooked | 132 | 5 g | 24.3 g | 1.6 g |
| Barley, pearled, cooked Cooked | 123 | 2.3 g | 28.2 g | 0.44 g |
| Quinoa, cooked Cooked | 120 | 4.4 g | 21.3 g | 1.9 g |
| Spaghetti, protein-fortified, cooked, enriched (n x 6.25) Cooked | 164 | 8.9 g | 30.9 g | 0.21 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked pasta?
100 g of cooked pasta has 148 kcal. 1 oz, dry, yields (80 g): about 118 kcal. 1 cup, cooked (140 g): about 207 kcal.
How much protein is in cooked pasta?
Cooked pasta contains 6 g of protein per 100 g (12% of the 50 g Daily Value), or 4.8 g in 1 oz, dry, yields (80 g). About 15% of its calories come from protein. Compared with other pasta, noodles, cooked grains, that is among the highest quarter (median 3.8 g).
How many carbs are in cooked pasta?
Cooked pasta has 29.9 g of total carbohydrates per 100 g, including 3.9 g of fiber and 0.75 g of sugars.
How much fat is in cooked pasta?
Cooked pasta contains 1.7 g of fat per 100 g, of which 0.24 g is saturated (1% of the Daily Value).
What vitamins and minerals does cooked pasta contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (66% DV), copper (25% DV), Niacin (B3) (19% DV), Thiamin (B1) (13% DV) and magnesium (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked pasta?
100 g contains 235 mg of sodium, 10% of the 2,300 mg Daily Value.
Does pasta have the same nutrition cooked and dried or dry?
No. Per 100 g, pasta, whole grain, cooked has 148 kcal, while pasta, gluten-free, corn, dry has 357 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708358. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.