Calories in Pasta, whole-wheat, cooked
Generic food Cooked Grains and Pasta
Pasta, whole-wheat, cooked contains 149 kcal per 100 g. A typical serving of 1 cup penne (97 g) provides about 145 kcal.
Roughly 75% of its calories come from carbohydrates, with 15% from protein and 10% from fat (estimated with general energy factors).
That is less energy than the typical item in cereal grains and pasta on FoodFactly, where the median is 360 kcal per 100 g across 252 foods.
100 g provides 66% of the Daily Value for selenium, 57% of the Daily Value for manganese and 25% of the Daily Value for copper.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 149 kcal | |
| Total fat M | 1.7 g | 2% |
| Saturated fat C | 0.24 g | 1% |
| Trans fat C | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 4 mg | 0.2% |
| Total carbohydrates C | 30.1 g | 11% |
| Dietary fiber M | 3.9 g | 14% |
| Total sugars M | 0.75 g | |
| Protein M | 6 g | 12% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.23 mg | 2% |
| Vitamin K M | 0.6 µg | 0.5% |
| Thiamin (B1) M | 0.16 mg | 13% |
| Riboflavin (B2) M | 0.099 mg | 8% |
| Niacin (B3) M | 3.1 mg | 20% |
| Pantothenic acid (B5) M | 0.27 mg | 5% |
| Vitamin B6 M | 0.093 mg | 5% |
| Folate (B9) C | 21 µg | 5% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline M | 6.5 mg | 1% |
| Calcium M | 13 mg | 1% |
| Iron M | 1.7 mg | 10% |
| Magnesium M | 54 mg | 13% |
| Phosphorus M | 127 mg | 10% |
| Potassium M | 96 mg | 2% |
| Zinc M | 1.3 mg | 12% |
| Copper M | 0.23 mg | 25% |
| Manganese M | 1.3 mg | 57% |
| Selenium M | 36.3 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 lowest quarter of cereal grains and pasta (median 9 g)
- Sugars0.75 gabove the median for cereal grains and pasta (median 0.64 g)
- Fat1.7 gbelow the median for cereal grains and pasta (median 1.7 g)
- Saturated fat0.24 gbelow the median for cereal grains and pasta (median 0.29 g)
- Sodium4 mgabove the median for cereal grains and pasta (median 3 mg)
- Protein per 100 kcal4 gprotein density, useful for comparing foods with different calorie levels
- Water61.8 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 |
Sugars and starch (7)
| Starch M | 25.5 g |
|---|---|
| Sucrose M | 0.2 g |
| Glucose M | 0.07 g |
| Fructose M | 0.07 g |
| Lactose M | 0 g |
| Maltose M | 0.4 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan I | 0.077 g |
|---|---|
| Threonine I | 0.16 g |
| Isoleucine I | 0.23 g |
| Leucine I | 0.41 g |
| Lysine I | 0.13 g |
| Methionine I | 0.097 g |
| Cystine I | 0.13 g |
| Phenylalanine I | 0.3 g |
| Tyrosine I | 0.16 g |
| Valine I | 0.26 g |
| Arginine I | 0.21 g |
| Histidine I | 0.14 g |
| Alanine I | 0.19 g |
| Aspartic acid I | 0.27 g |
| Glutamic acid I | 2.1 g |
| Glycine I | 0.22 g |
| Proline I | 0.64 g |
| Serine I | 0.29 g |
Individual fatty acids (47)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.036 g |
| Linoleic acid (omega-6, 18:2) ? | 0.54 g |
| SFA 4:0 M | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.004 g |
| SFA 16:0 M | 0.21 g |
| SFA 18:0 M | 0.021 g |
| SFA 20:0 M | 0.002 g |
| MUFA 18:1 ? | 0.17 g |
| PUFA 18:3 ? | 0.036 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.003 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0.002 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.006 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0.003 g |
| SFA 17:0 M | 0.001 g |
| SFA 24:0 M | 0.002 g |
| TFA 16:1 t M | 0 g |
| TFA 18:1 t M | 0 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0 g |
| PUFA 18:2 CLAs M | 0 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 16:1 c M | 0.002 g |
| MUFA 18:1 c M | 0.17 g |
| PUFA 18:2 n-6 c,c M | 0.54 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 ? | 0 g |
| Fatty acids, total trans-monoenoic C | 0 g |
| Fatty acids, total trans-polyenoic C | 0 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 18:3i M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (14)
| Beta-carotene I | 2 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin I | 94 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, beta M | 0.08 mg |
| Tocopherol, gamma M | 0.09 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0.18 mg |
| Tocotrienol, beta M | 1.2 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Water M | 61.8 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.44 g |
| Theobromine Z | 0 mg |
| Energy C | 625 kJ |
| Vitamin A, IU C | 4 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 21 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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 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 |
| Pasta, fresh-refrigerated, spinach, cooked Cooked | 130 | 5.1 g | 25 g | 0.94 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 149 kcal. 1 cup penne (97 g): about 145 kcal. 1 cup shells (105 g): about 156 kcal. 1 cup farfalle (107 g): about 159 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 5.8 g in 1 cup penne (97 g). About 15% of its calories come from protein. Compared with other cereal grains and pasta, that is in the lowest quarter (median 9 g).
How many carbs are in cooked pasta?
Cooked pasta has 30.1 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), manganese (57% DV), copper (25% DV), Niacin (B3) (20% DV) and Thiamin (B1) (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked pasta?
100 g contains 4 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Does pasta have the same nutrition cooked and dried or dry?
No. Per 100 g, pasta, whole-wheat, cooked has 149 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 168910. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.