We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more

Nutritional Profile of Cooked Whole-Wheat Pasta (Includes USDA Food Distr. Program)

We got 80 nutritional values in our nutrition profile for Cooked Whole-Wheat Pasta (Includes USDA Food Distr. Program).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks first-rate (Top 25) for one nutrient:

Also, when compared to all foods, it ranks quite high (Top 100) for two additional nutrients:

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Cereal Grains and Pasta) shows that it ranks first-class (Top 10) for seven nutrients.

Most notable of them being

Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for 10 additional nutrients.

With the highest ranking of them being

You can find these and more nutrient rankings below.

Table of Contents

Nutrient Content Of Cooked Whole-Wheat Pasta (Includes USDA Food Distr. Program)

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Cooked Whole-Wheat Pasta (Includes USDA Food Distr. Program)

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Cooked Whole-Wheat Pasta (Includes USDA Food Distr. Program)

30.1%
1.7%
6%
61.8%
Carbs
Fats
Protein
Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Cooked Whole-Wheat Pasta (Includes USDA Food Distr. Program)

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Cooked Whole-Wheat Pasta (Includes USDA Food Distr. Program)

In food category: Cereal Grains and Pasta

Carbohydrates (8)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Carbohydrates, by difference
30.1 g
8.5 g
109
816
Fiber, total dietary
3.9 g
1.1 g
46
209
Fructose
70 mg
19.8 mg
13
396
Glucose
70 mg
19.8 mg
17
397
Maltose
400 mg
113.4 mg
13
174
Starch
25.5 g
7.2 g
31
194
Sucrose
200 mg
56.7 mg
25
430
Sugars (Total incl. NLEA)
750 mg
212.6 mg
107
1601
Fatty Acids (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
176 mg
49.9 mg
223
2670
Fatty Acids, total polyunsaturated
574 mg
162.7 mg
176
1941
Fatty Acids, total saturated
243 mg
68.9 mg
193
2565
Total Lipid (Fat)
1.7 g
484.8 mg
172
1577
Saturated Fats (8)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Arachidic Acid (20:0)
2 mg
0.6 mg
13
227
Behenic Acid (22:0)
3 mg
0.9 mg
8
183
Heptadecanoic Acid (17:0)
1 mg
0.3 mg
5
322
Lignoceric Acid (24:0)
2 mg
0.6 mg
10
106
Myristic Acid (14:0)
4 mg
1.1 mg
87
1146
Palmitic Acid (16:0)
207 mg
58.7 mg
190
2070
Pentadecanoic Acid (15:0)
3 mg
0.9 mg
3
173
Stearic Acid (18:0)
21 mg
6 mg
155
1670
Monounsaturated Fats (5)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Oleate (18:1 c)
168 mg
47.6 mg
14
858
Oleic Acid (18:1)
168 mg
47.6 mg
226
2646
Palmitoleate (16:1 c)
2 mg
0.6 mg
6
501
Palmitoleic Acid (16:1)
2 mg
0.6 mg
87
981
Paullinic Acid (20:1)
6 mg
1.7 mg
47
468
Polyunsaturated Fats (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Linolenic Acid, ALA (18:3 n-3)
36 mg
10.2 mg
13
452
cis-Linoleic Acid (18:2 n-6 c,c)
538 mg
152.5 mg
11
584
Linoleic Acid (18:2 n-6)
538 mg
152.5 mg
183
1858
Linolenic Acid (18:3)
36 mg
10.2 mg
130
920
Amino Acids (18)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Alanine
186 mg
52.7 mg
84
779
Arginine
211 mg
59.8 mg
84
778
Aspartic Acid
270 mg
76.5 mg
82
793
Cystine
125 mg
35.4 mg
64
371
Glutamic Acid
2.1 g
586.8 mg
47
435
Glycine
217 mg
61.5 mg
71
792
Histidine
140 mg
39.7 mg
70
868
Isoleucine
232 mg
65.8 mg
74
793
Leucine
409 mg
115.9 mg
74
663
Lysine
133 mg
37.7 mg
76
860
Methionine
97 mg
27.5 mg
65
853
Phenylalanine
298 mg
84.5 mg
71
756
Proline
638 mg
180.9 mg
53
516
Serine
292 mg
82.8 mg
74
791
Threonine
161 mg
45.6 mg
74
852
Tryptophan
77 mg
21.8 mg
57
388
Tyrosine
156 mg
44.2 mg
67
883
Valine
259 mg
73.4 mg
70
786
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
6 g
1.7 g
105
1021
Water-soluble Vitamins (8)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
21 µg
6 µg
109
434
Folate, food
21 µg
6 µg
50
268
Folate, total
21 µg
6 µg
90
368
Niacin
3.1 mg
887.3 µg
75
1064
Pantothenic Acid
268 µg
76 µg
80
918
Riboflavin
99 µg
28.1 µg
114
712
Thiamin
156 µg
44.2 µg
136
728
Vitamin B6
93 µg
26.4 µg
126
888
Fat-soluble Vitamins (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Tocopherol
230 µg
65.2 µg
93
620
alpha-Tocotrienol
180 µg
51 µg
11
73
beta-Carotene
2 µg
0.6 µg
84
1164
beta-Tocopherol
80 µg
22.7 µg
10
76
beta-Tocotrienol
1.2 mg
328.9 µg
3
17
gamma-Tocopherol
90 µg
25.5 µg
28
426
Lutein + Zeaxanthin
94 µg
26.6 µg
73
940
Phylloquinone
0.6 µg
0.2 µg
84
919
Vitamin A, IU
4 IU
1.1 IU
28
1034
Minerals (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
13 mg
3.7 mg
79
537
Copper, Cu
225 µg
63.8 µg
64
624
Iron, Fe
1.7 mg
487.6 µg
104
749
Magnesium, Mg
54 mg
15.3 mg
51
271
Manganese, Mn
1.3 mg
374.2 µg
42
242
Phosphorus, P
127 mg
36 mg
87
537
Potassium, K
96 mg
27.2 mg
141
802
Selenium, Se
36.3 µg
10.3 µg
18
328
Sodium, Na
4 mg
1.1 mg
169
1155
Zinc, Zn
1.3 mg
379.9 µg
75
779
Other Micronutrients (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Choline
6.5 mg
1.8 mg
126
1091
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
61.8 g
17.5 g
153
1296
Other (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Ash
440 mg
124.7 mg
88
629
Kcal (Energy)
149 kcal
42.2 kcal
109
539
KJ (Energy)
625 kj
177.2 kj
48
566
Figure 2. Nutritional profile of cooked whole-wheat pasta (includes usda food distr. program) with 80 nutrient values.

Foods Available Online

We searched Amazon for "Whole-Wheat Pasta" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Common Serving Sizes Of Cooked Whole-Wheat Pasta (Includes USDA Food Distr. Program)

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
Cup Penne97.0 g3.4 oz
Cup Shells105.0 g3.7 oz
Cup Rotini107.0 g3.8 oz
Cup Farfalle107.0 g3.8 oz
Cup Lasagne116.0 g4.1 oz
Cup Spaghetti Not Packed117.0 g4.1 oz
Cup Elbows117.0 g4.1 oz
Cup Spaghetti Packed151.0 g5.3 oz
Figure 3. Common serving sizes of cooked whole-wheat pasta (includes usda food distr. program)

1 Similar Cereal Grains or Pasta

Explore the nutrient content of similar cereal grains and pasta below by clicking on their names.

Similar Cereal Grains and Pasta 1 - 1

Click on the food to explore all the other nutrients it contains.

Whole-Wheat PastaNo of
Nutrients
(Dry, Includes USDA Food Distr. Program)
67
Figure 4. One similar cereal grains and pasta.

Recommended High Quality Supplements

Choosing a high quality supplement can be quite tricky.

You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

Get In Touch With Us!

We welcome each and every question, comment or suggestion you might have about our site! No matter how small, trivial or complicated you think it might be.

We use your questions, comments or suggestions to update and add to our content.

Please don't hesitate to Contact Us and let us know what's on your mind.

Healthy wishes from us at,