Whole Wheat Pasta Nutrition Facts: Calories, Vitamins & Minerals
Whole Wheat Pasta nutrition facts per 100 g and per serving
Figures are for: Wholegrain pasta, boiled
| Nutrient | Per 100 g | Serving: plate, 200 g |
|---|---|---|
| Calories | 124 kcal | 248 kcal |
| Energy (kilojoules) | 519 kJ | 1,038 kJ |
| Protein | 5.3 g | 11 g |
| Fat | 0.5 g | 1 g |
| incl. saturated | 0.1 g | 0.2 g |
| Total carbohydrates | 29 g | 57 g |
| incl. sugars | 0.8 g | 1.6 g |
| incl. fiber | 4.5 g | 9 g |
| Salt | 0.3 g | 0.6 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
124 kcal (519 kJ) per 100 g · P/F/C 5.3/0.5/29 g
Serving (plate, 200 g) — 248 kcal (1,038 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: medium
Is whole wheat pasta healthy?
Yes. On its nutrient profile, whole wheat pasta is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Fiber: 9 g per serving — 36% of the 25 g a day the WHO recommends.
- All green on the traffic light: 0.8 g sugar, 0.3 g salt and 0.1 g saturated fat per 100 g.
A typical serving (plate, 200 g) has 248 kcal, 11 g protein, 1 g fat and 57 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Whole wheat pasta is made from flour that keeps the bran, so it carries roughly twice the fiber of regular pasta.
protein 17%fat 4%carbs 79%
Vitamins and minerals in whole wheat pasta
Per 100 g, the standouts are selenium — 36 mcg, 66% of the Daily Value (#1 of 21 in our grains, beans & sides section); manganese — 1.3 mg, 57% of the Daily Value (#2 of 21 in our grains, beans & sides section); copper — 0.23 mg, 25% of the Daily Value.
| Nutrient | Per 100 g | Serving: plate, 200 g | % DV |
|---|---|---|---|
| Thiamin (B1) | 0.16 mg | 0.31 mg | 26% |
| Riboflavin (B2) | 0.1 mg | 0.2 mg | 15% |
| Niacin (B3) | 3.1 mg | 6.3 mg | 39% |
| Vitamin B6 | 0.09 mg | 0.19 mg | 11% |
| Folate (B9) | 21 mcg | 42 mcg | 11% |
| Potassium | 96 mg | 192 mg | 4% |
| Magnesium | 54 mg | 108 mg | 26% |
| Phosphorus | 127 mg | 254 mg | 20% |
| Iron | 1.7 mg | 3.4 mg | 19% |
| Zinc | 1.3 mg | 2.7 mg | 24% |
| Copper | 0.23 mg | 0.45 mg | 50% |
| Manganese | 1.3 mg | 2.6 mg | 115% |
| Selenium | 36 mcg | 73 mcg | 132% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Pasta, whole-wheat, cooked” (FDC ID 168910, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Whole Wheat Pasta calories by weight, 50–300 g
150 g of whole wheat pasta has 186 calories and 200 g has 248. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 62 | 2.7 / 0.3 / 14 | 2.3 |
| 100 g | 124 | 5.3 / 0.5 / 29 | 4.5 |
| 150 g | 186 | 8 / 0.8 / 43 | 6.8 |
| 200 g — typical serving | 248 | 11 / 1 / 57 | 9 |
| 250 g | 310 | 13 / 1.3 / 71 | 11 |
| 300 g | 372 | 16 / 1.5 / 86 | 14 |
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Whole Wheat Pasta: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Wholegrain pasta, boiled | 124 | 5.3 / 0.5 / 29 |
| Pasta, boiled | 135 | 5 / 0.6 / 28 |
| Pasta with butter | 160 | 5 / 4 / 28 |
| Macaroni and cheese | 190 | 8 / 8 / 22 |
| Wholegrain pasta, dry | 340 | 13 / 2.5 / 71 |
| Pasta, dry | 344 | 11 / 1.3 / 74 |
Whole Wheat Pasta: more nutrition highlights
A serving (plate, 200 g) provides 11 g of protein — about 19% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). There's almost no sugar: the carbohydrate is mostly starch.
How much movement is one serving?
A serving (plate, 200 g) is 248 kcal — roughly 81 min of easy walking or 31 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Whole Wheat Pasta: swaps and alternatives
No need to swap: whole wheat pasta already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0.8 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0.3 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 200 g, a typical serving of whole wheat pasta.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Whole Wheat Pasta | A | 248 | 11 | 9 |
| Quinoa | A | 240 | 8.8 | 5.6 |
| Kidney Beans | A | 240 | 17 | 13 |
| Lentils | A | 232 | 18 | 16 |
Whole Wheat Pasta vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Overnight Oats | 111 | 5 / 3 / 18 |
| Bulgur | 112 | 3.1 / 0.3 / 28 |
| Couscous | 112 | 3.8 / 0.2 / 23 |
| Brown Rice | 123 | 2.7 / 1 / 26 |
| Whole Wheat Pasta | 124 | 5.3 / 0.5 / 29 |
| White Rice | 130 | 2.7 / 0.3 / 28 |
| Black Beans | 132 | 8.9 / 0.5 / 24 |
Whole Wheat Pasta: head-to-head comparisons
FAQ
How many calories are in 100 g of whole wheat pasta?
100 g of whole wheat pasta has 124 calories, with 5.3 g protein, 0.5 g fat and 29 g carbohydrates (4.5 g fiber).
How many calories are in a serving of whole wheat pasta?
A serving (plate, 200 g) has 248 calories: 11 g protein, 1 g fat and 57 g carbs.
What are the macros of whole wheat pasta?
Per 100 g: 5.3 g protein, 29 g carbs and 0.5 g fat. By calories that's about 17% protein, 79% carbs and 4% fat.
How long do you have to walk to burn a serving of whole wheat pasta?
About 81 min of easy walking or 31 min of cycling for a 70 kg (154 lb) person — that's the 248 calories in a serving (plate, 200 g).
What vitamins and minerals are in whole wheat pasta?
Per 100 g, whole wheat pasta is richest in selenium (36 mcg, 66% DV), manganese (1.3 mg, 57% DV), copper (0.23 mg, 25% DV) — from USDA FoodData Central record 168910.
How much fiber is in whole wheat pasta?
100 g of whole wheat pasta has 4.5 g of fiber; a serving (plate, 200 g) has 9 g — 36% of the 25 g a day the WHO recommends.
How do the calories in whole wheat pasta change with the type and cooking method?
Per 100 g it ranges from 124 kcal (wholegrain pasta, boiled) to 344 kcal (pasta, dry).
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