Foods · Grains and pasta
Calories in whole-wheat pasta (cooked)
Whole-wheat pasta (cooked): about 149 calories per 100 g. A portion of 1 cup spaghetti not packed (117 g) has about 174 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 149 | 6 g | 30.1 g | 1.7 g |
| 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 |
Where the calories come from
- Protein 15%
- Carbs 75%
- Fat 10%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 149 kcal |
| Protein | 6 g |
| Carbohydrate | 30.1 g |
| of which sugars | 0.8 g |
| Fibre | 3.9 g |
| Fat | 1.7 g |
| of which saturated | 0.2 g |
| Cholesterol | 0 mg |
| Sodium | 4 mg |
| Potassium | 96 mg |
| Calcium | 13 mg |
| Iron | 1.7 mg |
| Water | 61.8 g |
How it compares with other grains and pasta
Among the 8 grains and pasta listed on this site, whole-wheat pasta (cooked) ranks number 6 from the lowest in calories per 100 g, and number 2 from the highest in protein per 100 g.
Fewer calories per 100 g
- White rice (cooked) 130 cal
- Brown rice (cooked) 123 cal
- Quinoa (cooked) 120 cal
More calories per 100 g
- Pasta (cooked) 158 cal
- Oats (dry) 379 cal
What 174 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of whole-wheat pasta (cooked) (1 cup spaghetti not packed, 174 calories) equals about 39 minutes of walking or 18 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)”. They describe the cooked food. Cooking changes the water content, so calories per 100 g differ from the raw food. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in whole-wheat pasta (cooked) (1 cup spaghetti not packed)?
About 174 calories (≈). That is 1 cup spaghetti not packed (117 g) of whole-wheat pasta (cooked), using the USDA reference value of 149 calories per 100 g.
How many calories are in 100 grams of whole-wheat pasta (cooked)?
About 149 calories (≈). One ounce (28 g) is about 42 calories.
How much protein is in whole-wheat pasta (cooked)?
6 g per 100 g, and about 15% of its calories come from protein (≈). A portion of 1 cup spaghetti not packed has about 7 g.
Source
- USDA FoodData Central, SR Legacy: Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) (FDC ID 168910)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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