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Nutrients in 100 grams of Whole Wheat Pasta

Dry Whole-Wheat Pasta, also known as spaghetti, elbow macaroni, penne, farfalle, lasagna, shells, macaroni product.

Macros Ratio

Protein Fat Carbs
15%
7%
78%
100 g ▼

Macro Nutrients

Whole Wheat Pasta
Energy352 kcal
12%
Dry Whole-Wheat Pasta has 352 kcal of Energy per 100 grams, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.93 g
3.02%
Dry Whole-Wheat Pasta has 2.93 g of Fat per 100 grams, which is 3.02% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.43 g
1.34%
Dry Whole-Wheat Pasta has 0.428 g of Saturated Fat per 100 grams, which is 1.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.07 g
4.38%
Dry Whole-Wheat Pasta has 0.07 g of Omega 3 per 100 grams, which is 4.38% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.06 g
6.25%
Dry Whole-Wheat Pasta has 1.063 g of Omega 6 per 100 grams, which is 6.25% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dry 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
Carbohydrate73.4 g
56.4%
Dry Whole-Wheat Pasta has 73.37 g of Carbohydrate per 100 grams, which is 56.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.74 g
3.78%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dry Whole-Wheat Pasta has 2.74 g of Sugars per 100 grams, which is 3.78% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.3 g
0.41%
≤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]
Dry Whole-Wheat Pasta has 0.3 g of Fructose per 100 grams, which is 0.41% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.24 g
%
Dry Whole-Wheat Pasta has 0.24 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.68 g
%
Dry Whole-Wheat Pasta has 0.68 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber9.2 g
24.2%
Dry Whole-Wheat Pasta has 9.2 g of Fiber per 100 grams, which is 24.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein14 g
24.8%
Dry Whole-Wheat Pasta has 13.87 g of Protein per 100 grams, which is 24.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Whole Wheat Pasta
Vitamin A
NA
RAE, retinol activity equivalents
No information available
Vitamin B10.41 mg
34%
Thiamine
Dry Whole-Wheat Pasta has 0.407 mg of Vitamin B1 per 100 grams, which is 34% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg
16.8%
Riboflavin
Dry Whole-Wheat Pasta has 0.218 mg of Vitamin B2 per 100 grams, which is 16.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.7 mg
54.3%
Niacin, nicotinic acid, niacinamide
Dry Whole-Wheat Pasta has 8.691 mg of Vitamin B3 per 100 grams, which is 54.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.87 mg
17.4%
Pantothenic acid
Dry Whole-Wheat Pasta has 0.87 mg of Vitamin B5 per 100 grams, which is 17.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.28 mg
21.8%
Pyridoxine
Dry Whole-Wheat Pasta has 0.283 mg of Vitamin B6 per 100 grams, which is 21.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B969 μg
17.3%
Folates and Folic Acid
Dry Whole-Wheat Pasta has 69 μg of Vitamin B9 per 100 grams, which is 17.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dry 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 C
NA
Ascorbic acid
No information available
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dry 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 E0.46 mg
3.07%
Tocopherols and Tocotrienols
Dry Whole-Wheat Pasta has 0.46 mg of Vitamin E per 100 grams, which is 3.07% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.4 μg
1.17%
Phytomenadione or phylloquinone
Dry Whole-Wheat Pasta has 1.4 μg of Vitamin K per 100 grams, which is 1.17% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Whole Wheat Pasta
Calcium29 mg
2.9%
Dry Whole-Wheat Pasta has 29 mg of Calcium per 100 grams, which is 2.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.5 mg
55.2%
Dry Whole-Wheat Pasta has 0.497 mg of Copper per 100 grams, which is 55.2% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.62 mg
45.3%
Dry Whole-Wheat Pasta has 3.62 mg of Iron per 100 grams, which is 45.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium128 mg
30.5%
Dry Whole-Wheat Pasta has 128 mg of Magnesium per 100 grams, which is 30.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3 mg
130%
Dry Whole-Wheat Pasta has 2.983 mg of Manganese per 100 grams, which is 130% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus343 mg
49%
Dry Whole-Wheat Pasta has 343 mg of Phosphorus per 100 grams, which is 49% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium434 mg
12.8%
Dry Whole-Wheat Pasta has 434 mg of Potassium per 100 grams, which is 12.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium77.6 μg
141%
Dry Whole-Wheat Pasta has 77.6 μg of Selenium per 100 grams, which is 141% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium6 mg
0.4%
Dry Whole-Wheat Pasta has 6 mg of Sodium per 100 grams, which is 0.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.97 mg
27%
Dry Whole-Wheat Pasta has 2.97 mg of Zinc per 100 grams, which is 27% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water8.2 g
0.22%
Dry Whole-Wheat Pasta has 8.21 g of Water per 100 grams, which is 0.22% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Dry Whole-Wheat Pasta:
Minerals in 100 grams of Dry Whole-Wheat Pasta:
Macronutrients in 100 grams of Dry Whole-Wheat Pasta:



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