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Whole-wheat pasta calories and nutrition facts
100 grams of whole-wheat pasta contains 149 calories, with 6 g of protein, 30.1 g of carbohydrate and 1.7 g of fat. It provides 3.9 g of fiber and 0.8 g of sugar per 100 g. Most of its calories come from carbohydrate.
Whole-wheat pasta is close to regular pasta in calories — about 209 a cooked cup — with roughly double the fibre. That is the whole trade: not lighter, just more filling and nuttier. It has a firmer, grainier bite that suits robust sauces better than delicate ones.
Where the calories come from
Protein 15% Carbs 75% Fat 10%
How whole-wheat pasta compares
Per 100 g, against the closest grains & pasta in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Whole-wheat pasta | 149 kcal | 6 g | 30.1 g | 1.7 g |
| Whole grain pasta, cooked | 156 kcal | 5.7 g | 30.9 g | 1.5 g |
| Pasta | 157 kcal | 5.8 g | 30.6 g | 0.9 g |
| Ancient Harvest gluten-free corn and quinoa pasta, cooked | 152 kcal | 3.2 g | 31.1 g | 2.1 g |
| Uncle Ben's parboiled brown rice, cooked | 147 kcal | 3.1 g | 31.3 g | 0.9 g |
Nutrition facts for whole-wheat pasta
| Nutrient | Per 100 g | Per 1 cup cooked |
|---|---|---|
| Calories | 149 kcal | 209 kcal |
| Protein | 6 g | 8 g |
| Carbohydrate | 30.1 g | 42 g |
| Fat | 1.7 g | 2 g |
| Fiber | 3.9 g | 5 g |
| Sugar | 0.8 g | 1 g |
| Saturated fat | 0.2 g | 0 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for whole-wheat pasta — per 100 g and per portion.
Vitamins and minerals in whole-wheat pasta
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Selenium | 36.3 µg | 66% |
| Manganese | 1.3 mg | 57% |
| Copper | 0.23 mg | 26% |
| Niacin (B3) | 3.1 mg | 20% |
| Magnesium | 54 mg | 13% |
| Thiamin (B1) | 0.16 mg | 13% |
| Zinc | 1.3 mg | 12% |
| Iron | 1.7 mg | 10% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common whole-wheat pasta servings
How many calories in a portion of whole-wheat pasta — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup penne (97 g) | 145 kcal | 6 g | 29 g | 2 g |
| 100 g (100 g) | 149 kcal | 6 g | 30 g | 2 g |
| 1 cup shells (105 g) | 156 kcal | 6 g | 32 g | 2 g |
| 1 cup rotini (107 g) | 159 kcal | 6 g | 32 g | 2 g |
| 1 cup lasagne (116 g) | 173 kcal | 7 g | 35 g | 2 g |
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Frequently asked questions
How many calories are in whole-wheat pasta?
Whole-wheat pasta has 149 calories per 100 grams. A typical serving of 1 cup cooked (140 g) has about 209 calories.
How much protein is in whole-wheat pasta?
Whole-wheat pasta contains 6 g of protein per 100 g, or about 8 g per 1 cup cooked.
How much sugar is in whole-wheat pasta?
Whole-wheat pasta contains 0.8 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
How much fiber does whole-wheat pasta have?
Whole-wheat pasta has 3.9 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Is whole-wheat pasta low in calories?
Compared with other grains & pasta it is: 149 kcal per 100 g versus a category median of 342 kcal.
Are these whole-wheat pasta calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #168910 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
