Nutriwise
SR LegacyCereal Grains and Pastavalues per 100 g

Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)

Energy
149 kcal / 100 g
Nutrients reported
134
Measured portions
8

Portion converter

Nutrition data is published per 100 g. Pick a portion to see what it works out to.

Total weight
117 g
1 (cup spaghetti not packed) × 1 — using the published 117 g per portion
NutrientPer 100 gIn this amount
Energy(chosen energy value)149 kcal174 kcal
Water61.8 g72.3 g
Energy625 kJ731 kJ
Protein5.99 g7.01 g
Total lipid (fat)1.71 g2.00 g
Ash0.44 g0.51 g
Carbohydrate, by difference30.1 g35.2 g
Fiber, total dietary3.90 g4.56 g
Sugars, Total0.75 g0.88 g
Sucrose0.20 g0.23 g
Glucose0.07 g0.08 g
Fructose0.07 g0.08 g
Lactose0 g0 g
Maltose0.40 g0.47 g
Galactose0 g0 g
Starch25.5 g29.8 g

Estimates. Portion weights are the published averages for this food. A cup of chopped carrot and a cup of sliced carrot do not weigh the same, so treat the result as approximate.

About zeros. A value of 0 may mean the nutrient is genuinely absent, or that it was not measured / was below the limit of detection. USDA does not distinguish between the two, so this site does not use 0 values for filtering or for "free from" claims.

This converter does not use zero values to claim a food is free of anything, and it is not dietary or medical advice.

Nutrition per 100 g

134 nutrients reported for this food. "Samples" is the number of analytical samples the value is based on.

NutrientPer 100 gSamples
Energy(chosen energy value)149 kcal0
Water61.8 g10
Energy625 kJ0
Protein5.99 g10
Total lipid (fat)1.71 g10
Ash0.44 g10
Carbohydrate, by difference30.1 g0
Fiber, total dietary3.90 g6
Sugars, Total0.75 g2
Sucrose0.20 g2
Glucose0.07 g2
Fructose0.07 g2
Lactose0 g2
Maltose0.40 g2
Galactose0 g2
Starch25.5 g6
Calcium, Ca13.0 mg10
Iron, Fe1.72 mg10
Magnesium, Mg54.0 mg10
Phosphorus, P127.0 mg10
Potassium, K96.0 mg10
Sodium, Na4.00 mg10
Zinc, Zn1.34 mg10
Copper, Cu0.23 mg10
Manganese, Mn1.32 mg10
Selenium, Se36.3 µg6
Vitamin C, total ascorbic acid0 mg0
Thiamin0.16 mg6
Riboflavin0.10 mg6
Niacin3.13 mg6
Pantothenic acid0.27 mg4
Vitamin B-60.09 mg6
Folate, total21.0 µg6
Folic acid0 µg0
Folate, food21.0 µg6
Folate, DFE21.0 µg0
Choline, total6.50 mg0
Vitamin B-120 µg0
Vitamin B-12, added0 µg0
Vitamin A, RAE0 µg0
Retinol0 µg0
Carotene, beta2.00 µg0
Carotene, alpha0 µg0
Cryptoxanthin, beta0 µg0
Vitamin A, IU4 IU0
Lycopene0 µg0
Lutein + zeaxanthin94.0 µg0
Vitamin E (alpha-tocopherol)0.23 mg2
Vitamin E, added0 mg0
Tocopherol, beta0.08 mg2
Tocopherol, gamma0.09 mg2
Tocopherol, delta0 mg2
Tocotrienol, alpha0.18 mg2
Tocotrienol, beta1.16 mg2
Tocotrienol, gamma0 mg2
Tocotrienol, delta0 mg2
Vitamin D (D2 + D3), International Units0 IU0
Vitamin D (D2 + D3)0 µg0
Vitamin K (phylloquinone)0.60 µg2
Vitamin K (Dihydrophylloquinone)0 µg2
Vitamin K (Menaquinone-4)0 µg2
Fatty acids, total saturated0.24 g0
SFA 4:00 g3
SFA 6:00 g3
SFA 8:00 g3
SFA 10:00 g3
SFA 12:00 g3
SFA 14:00.00 g3
SFA 15:00.00 g3
SFA 16:00.21 g3
SFA 17:00.00 g3
SFA 18:00.02 g3
SFA 20:00.00 g3
SFA 22:00.00 g3
SFA 24:00.00 g3
Fatty acids, total monounsaturated0.18 g0
MUFA 14:10 g3
MUFA 15:10 g3
MUFA 16:10.00 g3
MUFA 16:1 c0.00 g3
MUFA 17:10 g3
MUFA 18:10.17 g3
MUFA 18:1 c0.17 g3
MUFA 20:10.01 g3
MUFA 22:10 g3
MUFA 22:1 c0 g3
MUFA 24:1 c0 g3
Fatty acids, total polyunsaturated0.57 g0
PUFA 18:20.54 g3
PUFA 18:2 n-6 c,c0.54 g3
PUFA 18:2 CLAs0 g3
PUFA 18:30.04 g3
PUFA 18:3 n-3 c,c,c (ALA)0.04 g3
PUFA 18:3 n-6 c,c,c0 g3
PUFA 18:3i0 g3
PUFA 18:40 g3
PUFA 20:2 n-6 c,c0 g3
PUFA 20:30 g3
PUFA 20:3 n-30 g3
PUFA 20:4 n-60 g3
PUFA 20:40 g3
PUFA 20:5 n-3 (EPA)0 g3
PUFA 22:40 g3
PUFA 22:5 n-3 (DPA)0 g3
PUFA 22:6 n-3 (DHA)0 g3
Fatty acids, total trans0 g0
Fatty acids, total trans-monoenoic0 g0
TFA 16:1 t0 g3
TFA 18:1 t0 g3
TFA 22:1 t0 g3
TFA 18:2 t not further defined0 g3
Fatty acids, total trans-polyenoic0 g0
Cholesterol0 mg0
Tryptophan0.08 g0
Threonine0.16 g0
Isoleucine0.23 g0
Leucine0.41 g0
Lysine0.13 g0
Methionine0.10 g0
Cystine0.13 g0
Phenylalanine0.30 g0
Tyrosine0.16 g0
Valine0.26 g0
Arginine0.21 g0
Histidine0.14 g0
Alanine0.19 g0
Aspartic acid0.27 g0
Glutamic acid2.07 g0
Glycine0.22 g0
Proline0.64 g0
Serine0.29 g0
Alcohol, ethyl0 g0
Caffeine0 mg0
Theobromine0 mg0

Why there is only one energy value here

USDA publishes three different energy nutrients (IDs 1008, 2047, 2048) plus a kilojoule value. This page uses 1008 — Energy — falling back to the others only when it is absent. Sites that mix them can report different calorie counts for the same food.

Published portion sizes

These are the measured weights this site uses for conversion.

PortionGramsEnergy
1 (cup spaghetti not packed)117174
1 (cup spaghetti packed)151225
1 (cup elbows)117174
1 (cup penne)97145
1 (cup shells)105156
1 (cup lasagne)116173
1 (cup rotini)107159
1 (cup farfalle)107159

Portions without a measured weight are listed but cannot be converted — we do not guess a weight for them.

Allergens: do not rely on this page

This dataset has no structured allergen field, and reference values describe a generic food — not the product you are holding. Always read the actual label before eating anything.

If you have a food allergy, treat this page as background information only.

Similar foods

Cereal Grains and Pasta

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. (SR Legacy, release 2018-04-01) — https://fdc.nal.usda.gov/ · Data last updated 2026-09-27