Cooked 51% Whole Wheat Whole Grain Pasta
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)
Nutrition Facts
- Total Fat 1,48 g2%
- Saturated Fat —
- Trans Fat —
- Cholesterol —
- Sodium 4 mg0%
- Total Carbohydrate 30,87 g11%
- Dietary Fiber 4,5 g16%
- Total Sugars 0,65 g
- Protein 5,67 g11%
- Vitamin D —
- Calcium 11 mg1%
- Iron 1,58 mg9%
- Potassium 71 mg2%
100g of Pasta, whole grain, 51% whole wheat, cooked (Includes foods for USDA's Food Distribution Program) contains 156 kcal calories, 5,67g protein, and 30,7µg selenium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein14%(23 kcal)
- Carbs77%(123 kcal)
- Fat8%(13 kcal)
Nutrient density
Meets ≥10% Daily Value for 11 of 23 nutrients
High nutrient densityUse Cooked 51% Whole Wheat Whole Grain Pasta in your next meal plan
Melio can build a complete week of meals around Cooked 51% Whole Wheat Whole Grain Pasta (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan- Cooked 51% Whole Wheat Whole Grain Pasta has a potassium-to-sodium ratio of 17.8:1, which is considered favorable for blood-pressure support.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 156 kcal | 8% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 5,67 g | 11% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 30,87 g | 11% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 1,48 g | 2% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 4,5 g | 16% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 0,65 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 4 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 71 mg | 2% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 11 mg | 1% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 41 mg | 10% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 97 mg | 8% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 1,58 mg | 9% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 1,02 mg | 9% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,18 mg | 20% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,99 mg | 43% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 30,7 µg | 56% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 0,2 µg | 0% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,2 mg | 16% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,13 mg | 10% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 2,66 mg | 17% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,26 mg | 5% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,07 mg | 4% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 38 µg | 10% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 13 mg | 2% |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 61,49 g | — |
Compare 53 USDA variants
Household serving sizes
g- cup spaghetti not packed
- 116 g
- cup spaghetti packed
- 151 g
- cup elbows
- 117 g
- cup farfalle
- 107 g
- cup penne
- 97 g
- cup shells
- 105 g
- cup lasagne
- 116 g
- cup rotini
- 107 g
Frequently asked questions about Cooked 51% Whole Wheat Whole Grain Pasta
How many calories in Cooked 51% Whole Wheat Whole Grain Pasta?
Cooked 51% Whole Wheat Whole Grain Pasta contains 156 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Cooked 51% Whole Wheat Whole Grain Pasta?
Cooked 51% Whole Wheat Whole Grain Pasta contains 4 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Cooked 51% Whole Wheat Whole Grain Pasta?
Per 100 grams, Cooked 51% Whole Wheat Whole Grain Pasta contains 5.67 g protein, 30.87 g carbohydrates, and 1.48 g total fat.
Is Cooked 51% Whole Wheat Whole Grain Pasta good for keto or low-carb?
Cooked 51% Whole Wheat Whole Grain Pasta has 30.9 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Cooked 51% Whole Wheat Whole Grain Pasta nutrition data come from?
Nutrition data for Cooked 51% Whole Wheat Whole Grain Pasta is sourced from USDA FoodData Central (FDC ID 172024). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/172024/nutrients.
Diet compatibility
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
Foods that pair well with Cooked 51% Whole Wheat Whole Grain Pasta
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Cooked 51% Whole Wheat Whole Grain Pasta.
3 meal ideas using Cooked 51% Whole Wheat Whole Grain Pasta
Starter templates matched to Cooked 51% Whole Wheat Whole Grain Pasta's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with cooked 51% Whole Wheat Whole Grain Pasta
A warm bowl of oats with cooked 51% Whole Wheat Whole Grain Pasta, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Plant-based lunch with cooked 51% Whole Wheat Whole Grain Pasta
A warm grain bowl with cooked 51% Whole Wheat Whole Grain Pasta, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.
- Dinner
Low-sodium dinner with cooked 51% Whole Wheat Whole Grain Pasta
Roast cooked 51% Whole Wheat Whole Grain Pasta with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 172024), accessed 2019-04-01.
Published: 2019-04-01
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Use Cooked 51% Whole Wheat Whole Grain Pasta in your next meal plan
Melio can build a complete week of meals around Cooked 51% Whole Wheat Whole Grain Pasta (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan