A typical serving of whole-wheat pasta (1 cup, spaghetti, 117 g) has about 174 calories. Per 100 g: 149 kcal, 6 g protein, 30.1 g carbs, 1.7 g fat. The same 100 g carries 3.9 g of fiber and 0.8 g of sugar. Most of the energy comes from carbohydrate.
| Serving | Weight | Calories |
|---|---|---|
| 1 cup, spaghetti | 117 g | 174 kcal |
| 1 cup, penne | 97 g | 145 kcal |
| 100 g | 100 g | 149 kcal |
Marginally lighter than white pasta, with about twice the fiber per cup. On the energy-density scale, 149 kcal per 100 g puts whole-wheat pasta at the moderate end. Fiber is the standout at 3.9 g per 100 g, which slows a portion down more than the calorie count suggests.
A typical serving (1 cup, spaghetti, 117 g) has about 174 calories, and 100 g has 149 kcal. Calories scale with weight, so double the portion means double the number.
There are 6 g of protein in 100 g of whole-wheat pasta, which works out to about 7 g per serving (1 cup). Treat it as an energy source rather than a protein source.
There are 30.1 g of carbohydrate per 100 g of whole-wheat pasta, or about 35 g in 1 cup (117 g).
Every value on this page comes from USDA FoodData Central, entry 168910 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
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Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 168910 (SR Legacy). Serving calories are computed from the per-100-g values.
