Whole-wheat Pasta
Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)
Nutrition Facts
- Total Fat 2,93 g4%
- Saturated Fat 0,43 g2%
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium 6 mg0%
- Total Carbohydrate 73,37 g27%
- Dietary Fiber 9,2 g33%
- Total Sugars 2,74 g
- Protein 13,87 g28%
- Vitamin D 0 µg0%
- Calcium 29 mg2%
- Iron 3,62 mg20%
- Potassium 434 mg9%
100g of Pasta, whole-wheat contains 352 kcal calories, 13,87g protein, and 77,6µg selenium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein15%(55 kcal)
- Carbs78%(293 kcal)
- Fat7%(26 kcal)
Nutrient density
Meets ≥10% Daily Value for 17 of 27 nutrients
Moderate nutrient densityUse Whole-wheat Pasta in your next meal plan
Melio can build a complete week of meals around Whole-wheat Pasta (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Cereal Grains and Pasta
- Whole-wheat Pasta has a potassium-to-sodium ratio of 72.3:1, 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 | 352 kcal | 18% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 13,87 g | 28% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 73,37 g | 27% |
| 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 | 2,93 g | 4% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 9,2 g | 33% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 2,74 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) | 6 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 434 mg | 9% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 29 mg | 2% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 128 mg | 30% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 343 mg | 27% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 3,62 mg | 20% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 2,97 mg | 27% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,5 mg | 55% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 2,98 mg | 130% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 77,6 µg | 141% |
Fat detail▾
| Nutrient | Amount | % 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 | 0,43 g | 2% |
| 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 | 0,36 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 1,14 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
| 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▾
| Nutrient | Amount | % DV |
|---|---|---|
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,46 mg | 3% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 1,4 µg | 1% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,41 mg | 34% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,22 mg | 17% |
| 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 | 8,69 mg | 54% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,87 mg | 17% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,28 mg | 17% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 69 µg | 17% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 8,21 g | — |
Compare 2 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | 168910 | 149 | 6 | 30,1 | 1,7 |
| Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)current | 169738 | 352 | 13,9 | 73,4 | 2,9 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated22%(0,43 g)
- Monounsaturated19%(0,36 g)
- Polyunsaturated59%(1,14 g)
Household serving sizes
g- cup spaghetti
- 91 g
- cup elbows
- 122 g
- cup penne
- 95 g
- cup farfalle
- 81 g
- cup rotini
- 96 g
- cup shells
- 64 g
- cup lasagne
- 90 g
Frequently asked questions about Whole-wheat Pasta
How many calories in Whole-wheat Pasta?
Whole-wheat Pasta contains 352 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Whole-wheat Pasta?
Whole-wheat Pasta contains 6 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Whole-wheat Pasta?
Per 100 grams, Whole-wheat Pasta contains 13.87 g protein, 73.37 g carbohydrates, and 2.93 g total fat.
Is Whole-wheat Pasta good for keto or low-carb?
Whole-wheat Pasta has 73.4 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Whole-wheat Pasta nutrition data come from?
Nutrition data for Whole-wheat Pasta is sourced from USDA FoodData Central (FDC ID 169738). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/169738/nutrients.
Diet compatibility
- High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
- 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.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- 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 Whole-wheat Pasta
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Whole-wheat Pasta.
3 meal ideas using Whole-wheat Pasta
Starter templates matched to Whole-wheat Pasta's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Fiber-rich breakfast bowl featuring whole-wheat Pasta
Combine whole-wheat Pasta with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.
- Lunch
Plant-based lunch with whole-wheat Pasta
A warm grain bowl with whole-wheat Pasta, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.
- Dinner
Low-sodium dinner with whole-wheat Pasta
Roast whole-wheat 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: 169738), accessed 2019-04-01.
Published: 2019-04-01
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Use Whole-wheat Pasta in your next meal plan
Melio can build a complete week of meals around Whole-wheat Pasta (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan