Pasta (whole-wheat, cooked) nutrition facts
100 grams of pasta, whole-wheat, cooked contain 149 calories, 6 g of protein, 30 g of carbohydrates and 1.7 g of fat. It is an excellent source of selenium (66% DV), manganese (57% DV), copper (25% DV) and niacin (B3) (20% DV). Most of its calories (75%) come from carbs.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Selenium66%
- Manganese57%
- Copper25%
- Niacin (B3)20%
- Dietary fiber14%
- Thiamin (B1)13%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.23 mg | 2% |
| Vitamin K | 0.6 µg | 1% |
| Thiamin (B1) | 0.16 mg | 13% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 3.13 mg | 20% |
| Pantothenic acid (B5) | 0.27 mg | 5% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate | 21 µg | 5% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 6.5 mg | 1% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 13 mg | 1% |
| Iron | 1.72 mg | 10% |
| Potassium | 96 mg | 2% |
| Magnesium | 54 mg | 13% |
| Phosphorus | 127 mg | 10% |
| Zinc | 1.34 mg | 12% |
| Copper | 0.23 mg | 25% |
| Manganese | 1.32 mg | 57% |
| Selenium | 36.3 µg | 66% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.18 g | - |
| Polyunsaturated fat | 0.57 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 61.8 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other cereal grains and pasta
| Per 100 g | Pasta (whole-wheat, cooked) | Category average | Difference |
|---|---|---|---|
| Calories | 149 | 284 | -48% |
| Protein | 5.99 g | 8.81 g | -32% |
| Total carbohydrate | 30.1 g | 58.5 g | -49% |
| Total fat | 1.71 g | 2.25 g | -24% |
| Dietary fiber | 3.9 g | 5.77 g | -32% |
| Total sugars | 0.75 g | 0.94 g | -20% |
| Sodium | 4 mg | 94.9 mg | -96% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168910. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.