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Whole Wheat Pasta Nutrition Facts: Is Whole Wheat Pasta Good for You?
Cooked whole wheat pasta is a good source of dietary fiber, protein, and several minerals and B vitamins. Based on USDA data, it is high in selenium, manganese, copper, and niacin. It is naturally very low in sugar, sodium, and saturated fat. Its place in a healthy diet depends on portion size and what you serve with it, as toppings and sauces can add significant calories, fat, and sodium.
Per 100 g · Pasta, whole-wheat, cooked (Includes foods for USDA’s Food Distribution Program)
What stands out in whole wheat pasta
- High in key minerals. A 100-gram serving of cooked whole wheat pasta is high in selenium (66% of the Daily Value), manganese (57% DV), and copper (25% DV).
- Good source of fiber and protein. This pasta provides 3.9 grams of dietary fiber (14% DV) and 6 grams of protein (12% DV) per 100 grams.
- Source of B vitamins. It is high in niacin (20% DV) and a good source of thiamin (13% DV), providing important B vitamins.
- Contains other essential minerals. The same serving is a good source of magnesium (13% DV), zinc (12% DV), iron (10% DV), and phosphorus (10% DV).
What to keep in mind
- Cooked whole wheat pasta is very low in sodium, with only 4 mg per 100 grams.
- It contains almost no sugar (0.75 g) and very little saturated fat (0.24 g).
- Calories can vary by serving size, so be mindful of portion sizes and added sauces.
Whole Wheat Pasta nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 149 kcal | – |
| Protein | 6 g | 12% |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Monounsaturated fat | 0.18 g | – |
| Polyunsaturated fat | 0.57 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 30.1 g | 11% |
| Dietary fiber | 3.9 g | 14% |
| Total sugars | 0.75 g | – |
| Water | 61.8 g | – |
| Sodium | 4 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 96 mg | 2% |
| Calcium | 13 mg | 1% |
| Iron | 1.7 mg | 10% |
| Magnesium | 54 mg | 13% |
| Phosphorus | 127 mg | 10% |
| Zinc | 1.3 mg | 12% |
| Copper | 0.23 mg | 25% |
| Manganese | 1.3 mg | 57% |
| Selenium | 36.3 mcg | 66% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.23 mg | 2% |
| Vitamin K | 0.6 mcg | 0% |
| Thiamin (B1) | 0.16 mg | 13% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 3.1 mg | 20% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate (DFE) | 21 mcg | 5% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 6.5 mg | 1% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Whole Wheat Pasta by portion
The nutrition information changes with the pasta shape and serving size. For example, a serving of 1 cup of cooked spaghetti (not packed) has 174 calories, 7 grams of protein, and 4.6 grams of fiber. A cup of penne, which is less dense, provides 145 calories, about 6 grams of protein, and 3.8 grams of fiber. A packed cup of spaghetti contains 225 calories and nearly 6 grams of fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup spaghetti not packed | 117 g | 174 | 7 g | 35.2 g | 4.6 g | 2 g |
| 1 cup spaghetti packed | 151 g | 225 | 9.1 g | 45.5 g | 5.9 g | 2.6 g |
| 1 cup elbows | 117 g | 174 | 7 g | 35.2 g | 4.6 g | 2 g |
| 1 cup penne | 97 g | 145 | 5.8 g | 29.2 g | 3.8 g | 1.6 g |
| 1 cup shells | 105 g | 156 | 6.3 g | 31.6 g | 4.1 g | 1.8 g |
| 1 cup lasagne | 116 g | 173 | 7 g | 34.9 g | 4.5 g | 2 g |
How whole wheat pasta compares with other grain foods
Compared to other common grain foods, cooked whole wheat pasta provides more fiber per 100 grams (3.9 g) than regular pasta (1.8 g), brown rice (1.6 g), or white rice (0.4 g). It has about the same amount of fiber as cooked barley (3.8 g). Among 18 grain foods on this site, it has the highest amount of selenium and ranks fourth for zinc content. It ranks fifth for both dietary fiber and magnesium, placing it in the upper third for these nutrients within its food group.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Whole Wheat Pasta | 149 | 6 g | 30.1 g | 3.9 g | 1.7 g |
| Pasta | 158 | 5.8 g | 30.9 g | 1.8 g | 0.93 g |
| White Rice | 130 | 2.7 g | 28.2 g | 0.4 g | 0.28 g |
| Brown Rice | 123 | 2.7 g | 25.6 g | 1.6 g | 0.97 g |
| Barley | 123 | 2.3 g | 28.2 g | 3.8 g | 0.44 g |
Quick answers
How many calories are in a cup of whole wheat pasta?
A cup of cooked whole wheat spaghetti (not packed) contains 174 calories. A cup of penne has 145 calories, as the shape affects how much pasta fits in the cup.
How much fiber is in whole wheat pasta?
A 100-gram serving has 3.9 grams of dietary fiber. A typical portion of 1 cup of cooked spaghetti provides 4.6 grams of fiber, which is 14% of the Daily Value.
Is whole wheat pasta high in sugar?
No, cooked whole wheat pasta is very low in sugar. A 100-gram serving contains less than 1 gram of total sugars.
When to talk to a doctor or dietitian
- Whole Wheat Pasta contains wheat, one of the major food allergens in the US. If you have a known or suspected wheat allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how whole wheat pasta fits your situation.
Last updated October 21, 2026