EatSeeNutrition information: cooked whole-wheat pasta
| Nutrient | Carbs 100 g | % RI* | Serving (220 g) |
|---|---|---|---|
| Energy | 149 kcal623 kJ | 7% | 328 kcal1372 kJ |
| Fat | 1.7 g | 2% | 3.7 g |
| of which saturated fatty acids | 0.2 g | 1% | 0.4 g |
| Carbs | 26.2 g | 10% | 57.6 g |
| of which sugars | 0.8 g | 1% | 1.8 g |
| Fiber | 3.9 g | - | 8.6 g |
| Protein | 6 g | 12% | 13.2 g |
| Salt | 0.01 g | 0% | 0.02 g |
| Water | 61.8 g | - | 136 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in cooked whole-wheat pasta?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 149 kcal | 6 g | 26.2 g | 1.7 g |
| Cup122 g | 182 kcal | 7.3 g | 32 g | 2.1 g |
| Small serving150 g | 224 kcal | 9 g | 39.3 g | 2.6 g |
| Serving220 g | 328 kcal | 13.2 g | 57.6 g | 3.7 g |
Vitamins and minerals
In 100 g of cooked whole-wheat pasta, the highest amounts are vitamin B3 (19% RI), phosphorus (18%), and vitamin B1 (15%). We show nutrients that provide at least 2% RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 96 mg | 5% |
| Magnesium | 54 mg | 14% |
| Phosphorus | 127 mg | 18% |
| Iron | 1.7 mg | 12% |
| Zinc | 1.3 mg | 13% |
| Vitamin B1 (thiamin) | 0.16 mg | 15% |
| Vitamin B2 (riboflavin) | 0.1 mg | 7% |
| Vitamin B3 (niacin) | 3.1 mg | 19% |
| Vitamin B6 | 0.09 mg | 6% |
| Folate | 21 µg | 11% |
Not included: selenium—US source data reflects fortification, additives, or growing conditions, so the values would be overstated for Polish equivalents.
Cooked whole-wheat pasta compared with other foods
Cooked whole-wheat pasta has more calories per 100 g than 35% of the grain products in our chart. Here are foods in the grains, rice, pasta, and cereal category with a similar calorie content (kcal per 100 g):
- Cooked brown rice123 kcal
- Cooked parboiled rice123 kcal
- Cooked white rice130 kcal
- Cooked egg pasta138 kcal
- Cooked whole-wheat pasta149 kcal
- Cooked wheat pasta158 kcal
- Wheat bran216 kcal
- Oat bran246 kcal
- Dry bulgur342 kcal
FAQs
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Data source: USDA FoodData Central, SR28 database - “Pasta, whole-wheat, cooked” (NDB 20125). Polish names and servings: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we create our calorie chart.
