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Cooked 51% Whole Wheat Whole Grain Pasta

Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories159
% Daily Value
  • Total Fat 1,5 g2%
  • Saturated Fat 0,24 g1%
  • Trans Fat 0 g
  • Cholesterol —
  • Sodium 6 mg0%
  • Total Carbohydrate 31,51 g11%
  • Dietary Fiber 4,6 g16%
  • Total Sugars 0,85 g
  • Protein 5,82 g12%
  • Vitamin D —
  • Calcium 12 mg1%
  • Iron 1,65 mg9%
  • Potassium 77 mg2%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Pasta, whole grain, 51% whole wheat, cooked contains 159 kcal calories, 5,82g protein, and 34,2µg selenium per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

163kcal
  • Protein14%(23 kcal)
  • Carbs77%(126 kcal)
  • Fat8%(14 kcal)

Nutrient density

62/ 100

Meets ≥10% Daily Value for 10 of 23 nutrients

High nutrient density

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.

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Category: Cereal Grains and Pasta

Low sodiumLow sugarLow fatVeganVegetarian
Potassium : Sodium ratio12.8 : 1
favorable
  • Cooked 51% Whole Wheat Whole Grain Pasta has a potassium-to-sodium ratio of 12.8:1, which is considered favorable for blood-pressure support.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

159 kcal8%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

5,82 g12%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

31,51 g11%
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

1,5 g2%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

4,6 g16%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

0,85 g—
Minerals▾
Minerals
NutrientAmount% 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)

6 mg0%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

77 mg2%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

12 mg1%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

45 mg11%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

110 mg9%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

1,65 mg9%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

1,12 mg10%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,2 mg22%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

1,03 mg45%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

34,2 µg62%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

0,24 g1%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

0,17 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

0,58 g—
Trans fat

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Also known as: Trans Fatty Acids

0 g—
EPA (Omega-3)

Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance.

Also known as: Eicosapentaenoic Acid

0 g—
DHA (Omega-3)

Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health.

Also known as: Docosahexaenoic Acid

0 g—
DPA (Omega-3)

Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods.

Also known as: Docosapentaenoic Acid

0 g—
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin E

Fat-soluble antioxidant that protects cell membranes from oxidative damage.

Also known as: Alpha-Tocopherol, Tocopherol

0,1 mg1%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,16 mg13%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,1 mg8%
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

2,89 mg18%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

0,23 mg5%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,1 mg6%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

20 µg5%
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

60,72 g—

Compare 53 USDA variants

Variants of Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry16891536213,573,12,7
Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedcurrent1689161595,831,51,5
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)1720241565,730,91,5
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)17202536113,273,32,6
Pasta, whole grain, cooked2708358148629,91,7
Pasta, whole grain, with tomato-based sauce, restaurant27088791563,5188,3
Pasta, whole grain, with tomato-based sauce, home recipe27088801023,819,51,6
Pasta, whole grain, with tomato-based sauce, ready-to-heat27088811163,719,13,4
Pasta, whole grain, with tomato-based sauce and added vegetables, restaurant27088821543,617,88,2
Pasta, whole grain, with tomato-based sauce and added vegetables, home recipe2708883993,819,21,5
Pasta, whole grain, with tomato-based sauce and added vegetables, ready-to-heat27088841143,818,83,3
Pasta, whole grain, with tomato-based sauce and meat, restaurant27088851745,517,49,6
Pasta, whole grain, with tomato-based sauce and meat, home recipe2708886121618,73
Pasta, whole grain, with tomato-based sauce and meat, ready-to-heat27088871345,818,34,7
Pasta, whole grain, with tomato-based sauce, meat, and added vegetables, restaurant27088881725,617,19,5
Pasta, whole grain, with tomato-based sauce, meat, and added vegetables, home recipe2708889119618,52,9
Pasta, whole grain, with tomato-based sauce, meat, and added vegetables, ready-to-heat27088901335,918,14,6
Pasta, whole grain, with tomato-based sauce and poultry, restaurant27088911675,717,48,9
Pasta, whole grain, with tomato-based sauce and poultry, home recipe27088921136,118,72,2
Pasta, whole grain, with tomato-based sauce and poultry, ready-to-heat2708893127618,33,9
Pasta, whole grain, with tomato-based sauce, poultry, and added vegetables, restaurant27088941655,717,18,8
Pasta, whole grain, with tomato-based sauce, poultry, and added vegetables, home recipe27088951116,218,52
Pasta, whole grain, with tomato-based sauce, poultry, and added vegetables, ready-to-heat27088961256,118,13,8
Pasta, whole grain, with tomato-based sauce and seafood, restaurant27088971625,317,68,3
Pasta, whole grain, with tomato-based sauce and seafood, home recipe27088981085,7191,6
Pasta, whole grain, with tomato-based sauce and seafood, ready-to-heat27088991225,618,63,4
Pasta, whole grain, with tomato-based sauce, seafood, and added vegetables, restaurant27089001605,317,48,2
Pasta, whole grain, with tomato-based sauce, seafood, and added vegetables, home recipe27089011065,718,81,5
Pasta, whole grain, with tomato-based sauce, seafood, and added vegetables, ready-to-heat27089021205,618,43,3
Pasta, whole grain, with cream sauce, restaurant27089032003,815,214,3
Pasta, whole grain, with cream sauce, home recipe27089041504,116,48,1
Pasta, whole grain, with cream sauce, ready-to-heat2708905163416,19,7
Pasta, whole grain, with cream sauce, and added vegetables, restaurant27089061873,815,612,8
Pasta, whole grain, with cream sauce, and added vegetables, home recipe27089071364,116,96,4
Pasta, whole grain, with cream sauce, and added vegetables, ready-to-heat2708908149416,58,1
Pasta, whole grain, with cream sauce and meat, restaurant27089092095,81514,5
Pasta, whole grain, with cream sauce and meat, home recipe27089101606,216,38,3
Pasta, whole grain, with cream sauce and meat, ready-to-heat27089111726,115,99,9
Pasta, whole grain, with cream sauce, meat, and added vegetables, restaurant27089121995,715,413,2
Pasta, whole grain, with cream sauce, meat, and added vegetables, home recipe27089131496,216,66,9
Pasta, whole grain, with cream sauce, meat, and added vegetables, ready-to-heat27089141626,116,38,6
Pasta, whole grain, with cream sauce and poultry, restaurant27089152025,91513,7
Pasta, whole grain, with cream sauce and poultry, home recipe27089161526,416,37,4
Pasta, whole grain, with cream sauce and poultry, ready-to-heat27089171656,315,99,1
Pasta, whole grain, with cream sauce, poultry, and added vegetables, restaurant27089181925,915,412,5
Pasta, whole grain, with cream sauce, poultry, and added vegetables, home recipe27089191416,416,66,1
Pasta, whole grain, with cream sauce, poultry, and added vegetables, ready-to-heat27089201546,316,37,8
Pasta, whole grain, with cream sauce and seafood, restaurant27089211975,515,313,2
Pasta, whole grain, with cream sauce and seafood, home recipe2708922147616,66,9
Pasta, whole grain, with cream sauce and seafood, ready-to-heat27089231605,816,28,6
Pasta, whole grain, with cream sauce, seafood, and added vegetables, restaurant27089241875,515,612
Pasta, whole grain, with cream sauce, seafood, and added vegetables, home recipe27089251365,916,95,5
Pasta, whole grain, with cream sauce, seafood, and added vegetables, ready-to-heat27089261495,816,57,2

Fatty acid profile

Breakdown of fats per 100 grams

1 g
  • Saturated24%(0,24 g)
  • Monounsaturated17%(0,17 g)
  • Polyunsaturated59%(0,58 g)

Household serving sizes

g
cup spaghetti not packed
116 g
cup spaghetti packed
151 g
cup elbows not packed
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 159 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 6 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 5.82 g protein, 31.51 g carbohydrates, and 1.5 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 31.5 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 168916). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168916/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: 168916), accessed 2019-04-01.

Published: 2019-04-01

More foods in Cereal Grains and Pasta

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
Cooked 51% Whole Wheat Whole Grain Pasta: USDA Nutrition Data + Meal Recipes | План харчування