Whole-wheat pasta (cooked) vs Pasta (cooked): calories and macros compared

Per 100 g, Whole-wheat pasta (cooked) has 149 calories and 6 g of protein, while Pasta (cooked) has 158 calories and 5.8 g. Whole-wheat pasta (cooked) is the lighter choice, 9 kcal fewer per 100 g. Whole-wheat pasta (cooked) carries more protein, 0.2 g more per 100 g.

Side by side, per 100 g

Per 100 g	Whole-wheat pasta (cooked)	Pasta (cooked)
Calories	149 kcal	158 kcal
Protein	6 g	5.8 g
Carbs	30.1 g	30.9 g
Fat	1.7 g	0.9 g
Fiber	3.9 g	1.8 g

The verdict

Whole-wheat pasta (cooked) wins on both: fewer calories and more protein per 100 g.

A note on the numbers

Both columns are USDA FoodData Central numbers — the same sourced data Joules logs from, rather than the crowd-sourced entries that make many trackers disagree with each other.

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Frequently asked questions

Which has fewer calories, Whole-wheat pasta (cooked) or Pasta (cooked)?

Per 100 g, Whole-wheat pasta (cooked) has 149 calories and Pasta (cooked) has 158. Whole-wheat pasta (cooked) is lower by 9 kcal. Compare per 100 g first, then scale to your actual portion.

Which has more protein, Whole-wheat pasta (cooked) or Pasta (cooked)?

Per 100 g, Whole-wheat pasta (cooked) has 6 g of protein and Pasta (cooked) has 5.8 g. Whole-wheat pasta (cooked) has 0.2 g more.

Is Whole-wheat pasta (cooked) or Pasta (cooked) better for weight loss?

Neither is off-limits. Fewer calories per 100 g gives you more room in a deficit, but portion size and the rest of your day matter more than the swap itself. Log whichever you actually eat and watch your daily total.

Where do these numbers come from?

Both foods come from USDA FoodData Central (SR Legacy): FDC ID 168910 for Whole-wheat pasta (cooked) and 169737 for Pasta (cooked), taken per 100 g so the comparison is like-for-like.

Full nutrition for each

Calories in Whole-wheat pasta (cooked)

149 kcal / 100 g

Calories in Pasta (cooked)

158 kcal / 100 g

More comparisons

White rice (cooked) vs Pasta (cooked)

130 vs 158 kcal / 100 g

A 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.