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How Many Calories in Pasta, Whole-wheat, Cooked?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 42 kcal | 1.7g |
| 100g | 149 kcal | 6.0g |
| 1 cup spaghetti not packed | 174 kcal | 7.0g |
A pasta, whole-wheat, cooked contains 149 calories per 100g. A typical 1 cup spaghetti not packed (117g) provides about 174 calories. Pasta, Whole-wheat, Cooked is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Pasta, Whole-wheat, Cooked Nutrition Facts
| Nutrient | Per 100g | Per serving (117g) |
|---|---|---|
| Calories | 149 kcal | 174 kcal |
| Protein | 6.0g | 7.0g |
| Carbohydrates | 30.1g | 35.2g |
| of which Sugars | 0.8g | 0.9g |
| Fat | 1.7g | 2.0g |
| of which Saturates | 0.2g | 0.2g |
| Fibre | 3.9g | 4.6g |
| Sodium | 4.0mg | 5mg |
| Potassium | 96.0mg | 112mg |
| Calcium | 13.0mg | 15mg |
| Iron | 1.7mg | 2.0mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 36.3µg | 42µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of protein (12% DV)
- A good source of carbohydrates (11% DV)
- A good source of fibre (14% DV)
- Low in saturated fat (1% DV)
- Low in sodium (0% DV)
- High in selenium (66% DV) — an excellent source
- Calories: 7% DV
- Protein: 12% DV
- Carbohydrates: 11% DV
- Fibre: 14% DV
- Fat: 2% DV
- Saturated fat: 1% DV
- Sodium: 0% DV
- Potassium: 2% DV
- Calcium: 1% DV
- Iron: 9% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 66% DV
- Riboflavin (B2): 8% DV
Useful for tracking pasta, whole-wheat, cooked
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Shop MORiSH →Have a cat or dog? Check whether pasta, whole-wheat, cooked is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out pasta, whole-wheat, cooked for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Frequently Asked Questions
How many calories in pasta, whole-wheat, cooked per 100g?
Pasta, Whole-wheat, Cooked contains 149 calories per 100g, based on USDA reference data.
Is pasta, whole-wheat, cooked high in calories?
A 1 cup spaghetti not packed of pasta, whole-wheat, cooked (117g) has around 174 calories — roughly 9% of a 2,000-calorie daily intake.
Is pasta, whole-wheat, cooked good for weight loss?
Pasta, Whole-wheat, Cooked is fairly calorie-dense at 149 calories per 100g, so portion size matters when losing weight. A 1 cup spaghetti not packed provides about 174 calories.
How much protein is in pasta, whole-wheat, cooked?
Pasta, Whole-wheat, Cooked contains 6.0g of protein per 100g.
Is pasta, whole-wheat, cooked a good source of fibre?
Yes — pasta, whole-wheat, cooked provides 3.9g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does pasta, whole-wheat, cooked compare to macaroni and cheese, frozen entree?
Pasta, Whole-wheat, Cooked has 149 calories per 100g, close to macaroni and cheese, frozen entree at 149 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of pasta, whole-wheat, cooked for 20g of protein?
With 6.0g of protein per 100g, you'd need roughly 333g of pasta, whole-wheat, cooked to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to pasta, whole-wheat, cooked by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pasta, Whole-wheat, Cooked (this page) | 149 kcal | 6.0g | 30.1g | 1.7g |
| Macaroni and Cheese, Frozen Entree | 149 kcal | 5.6g | 17.3g | 6.4g |
| Salisbury Steak with Gravy, Frozen | 149 kcal | 7.0g | 6.8g | 10.5g |
| Sauce, Sweet and Sour, Ready-to-serve | 150 kcal | 0.3g | 38.2g | 0.0g |
| Rice and Vermicelli Mix, Rice Pilaf Flavor, Prepared with 80% Margarine | 148 kcal | 2.9g | 25.7g | 3.7g |
| Sauce, Homemade, White, Medium | 147 kcal | 3.8g | 9.2g | 10.6g |
| Ice Creams, Breyers, No Sugar Added, Chocolate Caramel | 151 kcal | 3.5g | 25.2g | 5.8g |
More kit for pasta, whole-wheat, cooked tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.