Calories in Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked
Generic food Cooked Grains and Pasta
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked contains 156 kcal per 100 g. A typical serving of 1 cup penne (97 g) provides about 151 kcal.
Roughly 77% of its calories come from carbohydrates, with 14% from protein and 8% 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 56% of the Daily Value for selenium, 43% of the Daily Value for manganese and 20% 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 | 156 kcal | |
| Total fat M | 1.5 g | 2% |
| Saturated fat | not reported | |
| Sodium M | 4 mg | 0.2% |
| Total carbohydrates C | 30.9 g | 11% |
| Dietary fiber M | 4.5 g | 16% |
| Total sugars M | 0.65 g | |
| Protein M | 5.7 g | 11% |
| Vitamin K M | 0.2 µg | 0.2% |
| Thiamin (B1) M | 0.2 mg | 16% |
| Riboflavin (B2) M | 0.13 mg | 10% |
| Niacin (B3) M | 2.7 mg | 17% |
| Pantothenic acid (B5) M | 0.26 mg | 5% |
| Vitamin B6 M | 0.065 mg | 4% |
| Folate (B9) C | 51 µg | 13% |
| Choline M | 13 mg | 2% |
| Calcium M | 11 mg | 0.8% |
| Iron M | 1.6 mg | 9% |
| Magnesium M | 41 mg | 10% |
| Phosphorus M | 97 mg | 8% |
| Potassium M | 71 mg | 2% |
| Zinc M | 1 mg | 9% |
| Copper M | 0.18 mg | 20% |
| Manganese M | 0.99 mg | 43% |
| Selenium M | 30.7 µg | 56% |
% 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 14%
- Carbohydrates 77%
- Fat 8%
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
- Protein5.7 gin the lowest quarter of cereal grains and pasta (median 9 g)
- Fiber4.5 gabove the median for cereal grains and pasta (median 3.9 g)
- Sugars0.65 gabove the median for cereal grains and pasta (median 0.64 g)
- Fat1.5 gbelow the median for cereal grains and pasta (median 1.7 g)
- Sodium4 mgabove the median for cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.6 gprotein density, useful for comparing foods with different calorie levels
- Water61.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (7)
| Starch M | 24.7 g |
|---|---|
| Sucrose M | 0.1 g |
| Glucose M | 0.07 g |
| Fructose M | 0.07 g |
| Lactose M | 0 g |
| Maltose M | 0.4 g |
| Galactose M | 0 g |
Other components (7)
| Water M | 61.5 g |
|---|---|
| Ash M | 0.49 g |
| Energy C | 652 kJ |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid C | 18 µg |
| Folate, food I | 20 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 |
| Macaroni, vegetable, enriched, cooked Cooked | 128 | 4.5 g | 26.6 g | 0.11 g |
| Wheat, khorasan, cooked Cooked | 132 | 5.7 g | 27.6 g | 0.83 g |
| Barley, pearled, cooked Cooked | 123 | 2.3 g | 28.2 g | 0.44 g |
| Noodles, egg, spinach, enriched, cooked Cooked | 132 | 5 g | 24.3 g | 1.6 g |
| Quinoa, cooked Cooked | 120 | 4.4 g | 21.3 g | 1.9 g |
| Rice, brown, parboiled, cooked, UNCLE BENS Cooked | 147 | 3.1 g | 31.3 g | 0.85 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 156 kcal. 1 cup penne (97 g): about 151 kcal. 1 cup shells (105 g): about 164 kcal. 1 cup farfalle (107 g): about 167 kcal.
How much protein is in cooked pasta?
Cooked pasta contains 5.7 g of protein per 100 g (11% of the 50 g Daily Value), or 5.5 g in 1 cup penne (97 g). About 14% 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 30.9 g of total carbohydrates per 100 g, including 4.5 g of fiber and 0.65 g of sugars.
How much fat is in cooked pasta?
Cooked pasta contains 1.5 g of fat per 100 g.
What vitamins and minerals does cooked pasta contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (56% DV), manganese (43% DV), copper (20% DV), Niacin (B3) (17% DV) and Thiamin (B1) (16% 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 grain, 51% whole wheat, remaining enriched semolina, cooked has 156 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 172024. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)". Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.