EatSeeNutrition information: dry whole-wheat pasta
| Nutrient | Carbs 100 g | % RI* | Small serving (70 g) |
|---|---|---|---|
| Energy | 352 kcal1473 kJ | 18% | 246 kcal1029 kJ |
| Fat | 2.9 g | 4% | 2 g |
| of which saturated fatty acids | 0.4 g | 2% | 0.3 g |
| Carbs | 64.2 g | 25% | 44.9 g |
| of which sugars | 2.7 g | 3% | 1.9 g |
| Fiber | 9.2 g | - | 6.4 g |
| Protein | 13.9 g | 28% | 9.7 g |
| Salt | 0.02 g | 0% | 0.01 g |
| Water | 8.2 g | - | 5.7 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 dry 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 |
|---|---|---|---|---|
| Small serving70 g | 246 kcal | 9.7 g | 44.9 g | 2 g |
| 100 g | 352 kcal | 13.9 g | 64.2 g | 2.9 g |
Vitamins and minerals
Per 100 g, dry whole-wheat pasta contains the most vitamin B3 (54% of the RI), phosphorus (49%), and vitamin B1 (37%). We show nutrients present at levels of at least 2% of the RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 434 mg | 22% |
| Calcium | 29 mg | 4% |
| Magnesium | 128 mg | 34% |
| Phosphorus | 343 mg | 49% |
| Iron | 3.6 mg | 26% |
| Zinc | 3 mg | 30% |
| Vitamin B1 (thiamin) | 0.41 mg | 37% |
| Vitamin B2 (riboflavin) | 0.22 mg | 16% |
| Vitamin B3 (niacin) | 8.7 mg | 54% |
| Vitamin B6 | 0.28 mg | 20% |
| Folate | 69 µg | 35% |
| Vitamin E | 0.5 mg | 4% |
Not included: selenium—US source data reflects fortification, additives, or growing conditions, so the values would be overstated for Polish equivalents.
Dry whole-wheat pasta compared with other foods
Dry whole-wheat pasta has more calories per 100 g than 55% of the grain products in our chart. Here are products from the category groats, rice, pasta, and flakes with similar calorie counts (kcal per 100 g):
- Oat bran246 kcal
- Dry bulgur342 kcal
- Dry buckwheat groats346 kcal
- Dry barley groats352 kcal
- Dry whole-wheat pasta352 kcal
- All-purpose flour364 kcal
- Dry white rice365 kcal
- Dry brown rice367 kcal
- Dry quinoa368 kcal
Dry whole-wheat pasta in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 2000-kcal meal plan - day 2: spaghetti with lentils in tomato sauce
- 2500 kcal meal plan - day 5: pasta with parsley pesto and green peas
- Vegetarian meal plan - day 1: spaghetti with lentils in tomato sauce
- Vegan meal plan - day 7: pasta with parsley pesto and green peas
Recipes with this ingredient
- Spaghetti with lentils in tomato sauce - about 600 kcal per serving
- Pasta with zucchini, tomatoes, and mozzarella - about 480 kcal per serving
- Pasta with parsley pesto and green peas - about 481 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database - “Pasta, whole-wheat, dry” (NDB 20124). Polish names and serving sizes: EatSee editorial team. Values are estimates - they 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.
