Food calories · USDA data
Calories in whole wheat pasta
174 calories
in 1 cup spaghetti not packed, 117 g
- Protein
- 7 g
- Carbs
- 35.2 g
- Fat
- 2 g
- Fiber
- 4.6 g
Whole wheat pasta has 174 calories. That is USDA's figure for 1 cup spaghetti not packed, which weighs 117 g. Per 100 g, whole wheat pasta has 149 calories.
Almost all of its calories, 75%, come from carbohydrate. It adds 7 g of protein, 14% of the 50 g Daily Value. This portion has 4.6 g of fiber, 16% of the 28 g Daily Value.
It takes 67 g of whole wheat pasta to reach 100 calories, which is about 0.6 × 1 cup spaghetti not packed.
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup spaghetti not packed | 117 g | 174 | 7 g | 35.2 g | 2 g |
| 1 cup spaghetti packed | 151 g | 225 | 9 g | 45.4 g | 2.6 g |
| 1 cup elbows | 117 g | 174 | 7 g | 35.2 g | 2 g |
| 1 cup penne | 97 g | 145 | 5.8 g | 29.2 g | 1.7 g |
| 1 cup shells | 105 g | 156 | 6.3 g | 31.6 g | 1.8 g |
| 1 oz | 28.3 g | 42 | 1.7 g | 8.5 g | 0.5 g |
| 100 g | 100 g | 149 | 6 g | 30.1 g | 1.7 g |
Portion weights are USDA's own. Your whole wheat pasta may weigh more or less; for an exact number, weigh it and enter the grams in the food calorie lookup.
Where the calories come from
- Protein: 15% of calories (6 g per 100 g)
- Carbohydrate: 75% (30.1 g per 100 g, of which 3.9 g fiber)
- Fat: 10% (1.7 g per 100 g)
Shares use the general factors of 4 calories per gram of protein and carbohydrate and 9 per gram of fat, so they can differ a little from USDA's calorie figure. Daily Values are the FDA's adult Daily Values.
Compared with similar foods
Weight for weight, white rice has the fewest calories of these four (130 per 100 g) and pasta the most (158).
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Whole wheat pasta | 149 | 6 g | 30.1 g | 1.7 g |
| Pasta | 158 | 5.8 g | 30.9 g | 0.9 g |
| Egg noodles | 138 | 4.5 g | 25.2 g | 2.1 g |
| White rice | 130 | 2.7 g | 28.2 g | 0.3 g |
Work out your own portion
The food calorie lookup has 3,070 foods. Pick a portion or type a weight in grams or ounces, then add foods to a plate to see the total for a meal. To see how a meal fits your day, the calorie calculator works out your daily calories.
Questions people ask
How many calories is in whole wheat pasta?
Whole wheat pasta has 174 calories. USDA weighs 1 cup spaghetti not packed at 117 g, and whole wheat pasta has 149 calories per 100 g.
How much protein does whole wheat pasta have?
1 cup spaghetti not packed (117 g) has 7 g of protein, 14% of the 50 g Daily Value. Per 100 g it is 6 g.
How many carbs does whole wheat pasta have?
1 cup spaghetti not packed has 35.2 g of carbohydrate, including 4.6 g of fiber, and 2 g of fat.
Source: USDA FoodData Central, SR Legacy (2018). USDA entry: Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) (FDC ID 168910). Values are averages; a packaged food's label may differ.