Nutrients in 100 grams of Cooked Whole-wheat Pasta

Pasta, whole-wheat, cooked, also known as macaroni product, spaghetti, elbow macaroni, penne, farfalle, lasagna, rotini, shells.

whole cooked

Macros Ratio

Protein Fat Carbs

15%

10%

75%

100 g ▼

Macro Nutrients

Cooked Whole-wheat Pasta

Energy149 kcal

5.14%

Cooked Whole-wheat Pasta has 149 kcal of Energy per 100 grams, which is 5.14% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.7 g

1.76%

Cooked Whole-wheat Pasta has 1.71 g of Fat per 100 grams, which is 1.76% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.24 g

0.76%

Cooked Whole-wheat Pasta has 0.243 g of Saturated Fat per 100 grams, which is 0.76% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.036 g

2.25%

Cooked Whole-wheat Pasta has 0.036 g of Omega 3 per 100 grams, which is 2.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.54 g

3.16%

Cooked Whole-wheat Pasta has 0.538 g of Omega 6 per 100 grams, which is 3.16% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Whole-wheat Pasta has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate30 g

23%

Cooked Whole-wheat Pasta has 30.07 g of Carbohydrate per 100 grams, which is 23% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.75 g

1.03%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Cooked Whole-wheat Pasta has 0.75 g of Sugars per 100 grams, which is 1.03% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.07 g

0.097%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Cooked Whole-wheat Pasta has 0.07 g of Fructose per 100 grams, which is 0.097% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.07 g

Cooked Whole-wheat Pasta has 0.07 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.2 g

Cooked Whole-wheat Pasta has 0.2 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.9 g

10.3%

Cooked Whole-wheat Pasta has 3.9 g of Fiber per 100 grams, which is 10.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6 g

10.7%

Cooked Whole-wheat Pasta has 5.99 g of Protein per 100 grams, which is 10.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Whole-wheat Pasta

Vitamin A0 μg

RAE, retinol activity equivalents

Cooked Whole-wheat Pasta has 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg

13%

Thiamine

Cooked Whole-wheat Pasta has 0.156 mg of Vitamin B1 per 100 grams, which is 13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.099 mg

7.6%

Riboflavin

Cooked Whole-wheat Pasta has 0.099 mg of Vitamin B2 per 100 grams, which is 7.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.13 mg

19.5%

Niacin, nicotinic acid, niacinamide

Cooked Whole-wheat Pasta has 3.126 mg of Vitamin B3 per 100 grams, which is 19.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.27 mg

5.36%

Pantothenic acid

Cooked Whole-wheat Pasta has 0.268 mg of Vitamin B5 per 100 grams, which is 5.36% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.093 mg

7.15%

Pyridoxine

Cooked Whole-wheat Pasta has 0.093 mg of Vitamin B6 per 100 grams, which is 7.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B921 μg

5.25%

Folates and Folic Acid

Cooked Whole-wheat Pasta has 21 μg of Vitamin B9 per 100 grams, which is 5.25% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Whole-wheat Pasta has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Cooked Whole-wheat Pasta has 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Whole-wheat Pasta has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.23 mg

1.53%

Tocopherols and Tocotrienols

Cooked Whole-wheat Pasta has 0.23 mg of Vitamin E per 100 grams, which is 1.53% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.6 μg

0.5%

Phytomenadione or phylloquinone

Cooked Whole-wheat Pasta has 0.6 μg of Vitamin K per 100 grams, which is 0.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Whole-wheat Pasta

Calcium13 mg

1.3%

Cooked Whole-wheat Pasta has 13 mg of Calcium per 100 grams, which is 1.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.23 mg

25%

Cooked Whole-wheat Pasta has 0.225 mg of Copper per 100 grams, which is 25% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.72 mg

21.5%

Cooked Whole-wheat Pasta has 1.72 mg of Iron per 100 grams, which is 21.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium54 mg

13%

Cooked Whole-wheat Pasta has 54 mg of Magnesium per 100 grams, which is 13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.32 mg

57.4%

Cooked Whole-wheat Pasta has 1.321 mg of Manganese per 100 grams, which is 57.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus127 mg

18%

Cooked Whole-wheat Pasta has 127 mg of Phosphorus per 100 grams, which is 18% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium96 mg

2.82%

Cooked Whole-wheat Pasta has 96 mg of Potassium per 100 grams, which is 2.82% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium36.3 μg

66%

Cooked Whole-wheat Pasta has 36.3 μg of Selenium per 100 grams, which is 66% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4 mg

0.27%

Cooked Whole-wheat Pasta has 4 mg of Sodium per 100 grams, which is 0.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.34 mg

12%

Cooked Whole-wheat Pasta has 1.34 mg of Zinc per 100 grams, which is 12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water61.8 g

1.67%

Cooked Whole-wheat Pasta has 61.8 g of Water per 100 grams, which is 1.67% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Cooked Whole-wheat Pasta:

100 grams of Cooked Whole-wheat Pasta has a good amount of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6.
It has some Vitamin B5 and Vitamin B9.
While 100 grams of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 100 grams of Cooked Whole-wheat Pasta:

100 grams of Cooked Whole-wheat Pasta is an excellent source of Copper, Iron, Manganese and Selenium.
It has a good amount of Magnesium, Phosphorus and Zinc.
It also has some Potassium.
While 100 grams of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 100 grams of Cooked Whole-wheat Pasta:

100 grams of Cooked Whole-wheat Pasta is an excellent source of Carbohydrate.
It has a good amount of Fiber and Protein.
It also has some Omega 6.
While 100 grams of product has trace amounts of Fat, Saturated Fat, Omega 3 and Sugars, it has no Fructose, Glucose and Sucrose.

Compare Cooked Whole-wheat Pasta with:

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Food Info

Nutrients in 100 grams of Cooked Whole-wheat Pasta

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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