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[N]extrient

Pasta Whole-wheat (Cooked (includes Foods for Usda's Food Distribution Program))

SR Legacy·Comprehensive Reference Data

Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)

Cereal Grains and Pasta

A 100g serving covers 66% of the daily recommended Selenium, making Pasta Whole-wheat (Cooked (includes Foods for Usda's Food Distribution Program)) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (6g), fat (1.7g), and carbohydrates (30.1g) per 100g. At 149 calories per 100g, Pasta Whole-wheat (Cooked (includes Foods for Usda's Food Distribution Program)) offers moderate energy density suitable for balanced meals. With only 4mg of sodium, Pasta Whole-wheat (Cooked (includes Foods for Usda's Food Distribution Program)) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 3.9g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Pasta Whole-wheat (Cooked (includes Foods for Usda's Food Distribution Program)) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.

Calories149KCAL
Protein6G
Fat1.7G
Carbs30.1G
Fiber3.9G

Calorie Distribution

160kcal
  • Protein15%6 g
  • Fat10%1.7 g
  • Carbs75%30.1 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water61.8G
Energy149KCAL
Protein6.0G
Total lipid (fat)1.7G
Carbohydrate, by difference30.1G
Fiber, total dietary3.9G
Total Sugars0.75G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.16MG
Riboflavin0.10MG
Niacin3.1MG
Vitamin B-60.09MG
Folate, total21.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.23MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)0.60UG
Calcium, Ca13.0MG
Iron, Fe1.7MG
Magnesium, Mg54.0MG
Phosphorus, P127MG
Potassium, K96.0MG
Sodium, Na4.0MG
Zinc, Zn1.3MG
Copper, Cu0.23MG
Manganese, Mn1.3MG
Selenium, Se36.3UG
Energy625kJ
Ash0.44G
Sucrose0.20G
Glucose0.07G
Fructose0.07G
Lactose0G
Maltose0.40G
Galactose0G
Starch25.5G
Pantothenic acid0.27MG
Folic acid0UG
Folate, food21.0UG
Folate, DFE21.0UG
Choline, total6.5MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta2.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU4.0IU
Lycopene0UG
Lutein + zeaxanthin94.0UG
Vitamin E, added0MG
Tocopherol, beta0.08MG
Tocopherol, gamma0.09MG
Tocopherol, delta0MG
Tocotrienol, alpha0.18MG
Tocotrienol, beta1.2MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Vitamin K (Dihydrophylloquinone)0UG
Vitamin K (Menaquinone-4)0UG
Fatty acids, total saturated0.24G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.004G
SFA 15:00.003G
SFA 16:00.21G
SFA 17:00.001G
SFA 18:00.02G
SFA 20:00.002G
SFA 22:00.003G
SFA 24:00.002G
Fatty acids, total monounsaturated0.18G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10.002G
MUFA 16:1 c0.002G
MUFA 17:10G
MUFA 18:10.17G
MUFA 18:1 c0.17G
MUFA 20:10.006G
MUFA 22:10G
MUFA 22:1 c0G
MUFA 24:1 c0G
Fatty acids, total polyunsaturated0.57G
PUFA 18:20.54G
PUFA 18:2 n-6 c,c0.54G
PUFA 18:2 CLAs0G
PUFA 18:30.04G
PUFA 18:3 n-3 c,c,c (ALA)0.04G
PUFA 18:3 n-6 c,c,c0G
PUFA 18:3i0G
PUFA 18:40G
PUFA 20:2 n-6 c,c0G
PUFA 20:30G
PUFA 20:3 n-30G
PUFA 20:3 n-60G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:40G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Fatty acids, total trans-monoenoic0G
TFA 16:1 t0G
TFA 18:1 t0G
TFA 22:1 t0G
TFA 18:2 t not further defined0G
Fatty acids, total trans-polyenoic0G
Tryptophan0.08G
Threonine0.16G
Isoleucine0.23G
Leucine0.41G
Lysine0.13G
Methionine0.10G
Cystine0.13G
Phenylalanine0.30G
Tyrosine0.16G
Valine0.26G
Arginine0.21G
Histidine0.14G
Alanine0.19G
Aspartic acid0.27G
Glutamic acid2.1G
Glycine0.22G
Proline0.64G
Serine0.29G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup penne (97g)1455.8g1.7g29.2g
cup shells (105g)1566.3g1.8g31.6g
cup rotini (107g)1596.4g1.8g32.2g
cup farfalle (107g)1596.4g1.8g32.2g

Scaled from Pasta Whole-wheat (Cooked (includes Foods for Usda's Food Distribution Program))'s per-100g values using USDA portion data.

More in Cereal Grains and Pasta

Sorghum Whole Grain White Dry (Raw)

10.1g protein

Fonio Grain Dry (Raw)

7.2g protein

Tapioca Pearl Dry

358 kcal0.2g protein

Sorghum Flour Refined

357 kcal9.5g protein

Rice Brown Medium-grain (Cooked (includes Foods for Usda's Food Distribution Program))

112 kcal2.3g protein

Rye Flour Light

357 kcal9.8g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Pasta Whole-wheat Dry (includes Foods for Usda's Food Distribution Program)

352 kcal13.87g protein

Spelt (Cooked)

127 kcal5.5g protein

Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program)

340 kcal13.21g protein

Flour Whole Wheat

370 kcal15.1g protein

Pasta Whole Grain 51% Whole Wheat (Cooked)

159 kcal5.82g protein

Cereals Ready-to-eat Quaker Quaker Puffed Wheat

366 kcal16.26g protein

Nutrient Highlights

  • Pasta Whole-wheat (Cooked (includes Foods for Usda's Food Distribution Program)) is a good source of Fiber (14% DV) — see top foods ranked by Fiber
  • Pasta Whole-wheat (Cooked (includes Foods for Usda's Food Distribution Program)) is a good source of Magnesium (13% DV) — see top foods ranked by Magnesium
  • Pasta Whole-wheat (Cooked (includes Foods for Usda's Food Distribution Program)) is a good source of Protein (12% DV) — see top foods ranked by Protein
  • Pasta Whole-wheat (Cooked (includes Foods for Usda's Food Distribution Program)) is a good source of Zinc (12% DV) — see top foods ranked by Zinc
  • Pasta Whole-wheat (Cooked (includes Foods for Usda's Food Distribution Program)) is a good source of Iron (10% DV) — see top foods ranked by Iron

Dietary Considerations

  • Pasta Whole-wheat (Cooked (includes Foods for Usda's Food Distribution Program)) is naturally low in sodium at 4mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Pasta Whole-wheat (Cooked (includes Foods for Usda's Food Distribution Program)) provides 36mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Magnesium: top 13% (#1,074 of 8,262)
  • Fiber: top 14% (#1,157 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories149
% Daily Value*
Total Fat 1.7G2%
Cholesterol 0MG0%
Sodium 4.0MG0%
Total Carbohydrate 30.1G11%
Dietary Fiber 3.9G14%
Total Sugars 0.75G
Protein 6.0G12%
Vitamin D 0UG0%
Calcium 13.0MG1%
Iron 1.7MG10%
Potassium 96.0MG2%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168910.

View on USDA FoodData Central →