Grains and snacks
Whole-wheat pasta calories and nutrition
Also called wholemeal pasta.
A cup of loosely packed cooked whole-wheat spaghetti (117 g) has 174 calories, with 7.0 g of protein, 35 g of carbs and 2.0 g of fat. That is 149 calories per 100 g.
Whole-wheat pasta, cooked. Data: USDA FoodData Central, “Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)”. Whole-wheat pasta, cooked. Added sauces, toppings and a different serving weight change the totals.
Serving size
1 cup, cooked spaghetti · 117 g
174 calories
- Protein
- 7.0 g15% of calories · 14% DV
- Carbs
- 35 g75% of calories · 13% DV
- Fat
- 2.0 g10% of calories · 3% DV
- Fiber
- 4.6 g
- Sugars
- 0.9 g
- Saturated fat
- 0.3 g
- Sodium
- 4.7 mg
Calories in whole-wheat pasta by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, cooked spaghetti117 g | 174 | 7.0 g | 35 g | 2.0 g |
| ½ serving58.5 g | 87 | 3.5 g | 18 g | 1.0 g |
| 2 servings234 g | 349 | 14 g | 70 g | 4.0 g |
| 100 g100 g | 149 | 6.0 g | 30 g | 1.7 g |
Serving weights are USDA’s household measures for this food.
Whole-wheat pasta nutrition facts
Per 100 g, 149 calories: 15% from protein, 75% from carbs and 10% from fat.
| Nutrient | Per 100 g | Per serving1 cup, cooked spaghetti · 117 g | % Daily Value |
|---|---|---|---|
| Calories | 149 | 174 | – |
| Total fat | 1.7 g | 2.0 g | 3% |
| Saturated fat | 0.2 g | 0.3 g | 1% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 4.0 mg | 4.7 mg | 0% |
| Total carbohydrate | 30 g | 35 g | 13% |
| Dietary fiber | 3.9 g | 4.6 g | 16% |
| Total sugars | 0.8 g | 0.9 g | – |
| Protein | 6.0 g | 7.0 g | 14% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 13 mg | 15 mg | 1% |
| Iron | 1.7 mg | 2.0 mg | 11% |
| Potassium | 96 mg | 112 mg | 2% |
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
% Daily Value is per serving (1 cup, cooked spaghetti), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a cup of loosely packed cooked whole-wheat spaghetti (174 calories) takes about 55 minutes of walking, roughly 6,300 steps.
Compare calories by serving
A cup of loosely packed cooked whole-wheat spaghetti has 174 calories, 22 fewer calories than a cup of loosely packed cooked spaghetti (196 calories). The portions weigh 117 g and 124 g, respectively.
Related foods to explore
Whole-wheat pasta questions
How much protein is in a cup of loosely packed cooked whole-wheat spaghetti?
A cup of loosely packed cooked whole-wheat spaghetti (117 g) has 7.0 g of protein, 14% of the 50 g Daily Value. That is 6.0 g per 100 g.
How much fiber is in a cup of loosely packed cooked whole-wheat spaghetti?
A cup of loosely packed cooked whole-wheat spaghetti (117 g) has 4.6 g of fiber, 16% of the 28 g Daily Value. That is 3.9 g per 100 g.
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- U.S. Department of Agriculture, FoodData Central: Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) (FDC ID 168910, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated