Nutrients in 100 calories of Cooked Whole-wheat Pasta

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

whole cooked

Weight per 100 Calories

Cooked Whole-wheat Pasta

67g

Cooked Whole-wheat Pasta has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

15%

10%

75%

100 kcal ▼

Macro Nutrients

Cooked Whole-wheat Pasta

Energy100 kcal

3.45%

Cooked Whole-wheat Pasta has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.15 g

1.2%

Cooked Whole-wheat Pasta has 1.1476510067114 g of Fat per 100 calories, which is 1.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.16 g

0.51%

Cooked Whole-wheat Pasta has 0.16308724832215 g of Saturated Fat per 100 calories, which is 0.51% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.024 g

1.5%

Cooked Whole-wheat Pasta has 0.024161073825503 g of Omega 3 per 100 calories, which is 1.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.36 g

2.12%

Cooked Whole-wheat Pasta has 0.36107382550336 g of Omega 6 per 100 calories, which is 2.12% 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 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate20 g

15.5%

Cooked Whole-wheat Pasta has 20.181208053691 g of Carbohydrate per 100 calories, which is 15.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.5 g

0.69%

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

Cooked Whole-wheat Pasta has 0.50335570469799 g of Sugars per 100 calories, which is 0.69% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.047 g

0.065%

≤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 0.046979865771812 g of Fructose per 100 calories, which is 0.065% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.047 g

Cooked Whole-wheat Pasta has 0.046979865771812 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.13 g

Cooked Whole-wheat Pasta has 0.13422818791946 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2.6 g

6.9%

Cooked Whole-wheat Pasta has 2.6174496644295 g of Fiber per 100 calories, which is 6.9% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.02 g

7.18%

Cooked Whole-wheat Pasta has 4.0201342281879 g of Protein per 100 calories, which is 7.18% 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 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.1 mg

8.72%

Thiamine

Cooked Whole-wheat Pasta has 0.10469798657718 mg of Vitamin B1 per 100 calories, which is 8.72% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.066 mg

5.1%

Riboflavin

Cooked Whole-wheat Pasta has 0.066442953020134 mg of Vitamin B2 per 100 calories, which is 5.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.1 mg

13%

Niacin, nicotinic acid, niacinamide

Cooked Whole-wheat Pasta has 2.0979865771812 mg of Vitamin B3 per 100 calories, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.18 mg

3.6%

Pantothenic acid

Cooked Whole-wheat Pasta has 0.17986577181208 mg of Vitamin B5 per 100 calories, which is 3.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.062 mg

4.8%

Pyridoxine

Cooked Whole-wheat Pasta has 0.06241610738255 mg of Vitamin B6 per 100 calories, which is 4.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B914 μg

3.52%

Folates and Folic Acid

Cooked Whole-wheat Pasta has 14.093959731544 μg of Vitamin B9 per 100 calories, which is 3.52% 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 calories, 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 calories, 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 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.15 mg

1.03%

Tocopherols and Tocotrienols

Cooked Whole-wheat Pasta has 0.15436241610738 mg of Vitamin E per 100 calories, which is 1.03% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.4 μg

0.34%

Phytomenadione or phylloquinone

Cooked Whole-wheat Pasta has 0.40268456375839 μg of Vitamin K per 100 calories, which is 0.34% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Whole-wheat Pasta

Calcium8.72 mg

0.87%

Cooked Whole-wheat Pasta has 8.7248322147651 mg of Calcium per 100 calories, which is 0.87% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.15 mg

16.8%

Cooked Whole-wheat Pasta has 0.1510067114094 mg of Copper per 100 calories, which is 16.8% 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

Iron1.15 mg

14.4%

Cooked Whole-wheat Pasta has 1.1543624161074 mg of Iron per 100 calories, which is 14.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium36.2 mg

8.63%

Cooked Whole-wheat Pasta has 36.241610738255 mg of Magnesium per 100 calories, which is 8.63% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.89 mg

38.5%

Cooked Whole-wheat Pasta has 0.88657718120805 mg of Manganese per 100 calories, which is 38.5% 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

Phosphorus85.2 mg

12%

Cooked Whole-wheat Pasta has 85.234899328859 mg of Phosphorus per 100 calories, which is 12% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium64.4 mg

1.9%

Cooked Whole-wheat Pasta has 64.429530201342 mg of Potassium per 100 calories, which is 1.9% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium24.4 μg

44.3%

Cooked Whole-wheat Pasta has 24.362416107383 μg of Selenium per 100 calories, which is 44.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2.7 mg

0.18%

Cooked Whole-wheat Pasta has 2.6845637583893 mg of Sodium per 100 calories, which is 0.18% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.9 mg

8.18%

Cooked Whole-wheat Pasta has 0.8993288590604 mg of Zinc per 100 calories, which is 8.18% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water41.5 g

1.12%

Cooked Whole-wheat Pasta has 41.476510067114 g of Water per 100 calories, which is 1.12% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Cooked Whole-wheat Pasta:

100 calories of Cooked Whole-wheat Pasta has a good amount of Vitamin B1 and Vitamin B3.
It has some Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9.
While 100 calories 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 calories of Cooked Whole-wheat Pasta:

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

Macronutrients in 100 calories of Cooked Whole-wheat Pasta:

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

Compare Cooked Whole-wheat Pasta with:

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Food Info

Nutrients in 100 calories of Cooked Whole-wheat Pasta

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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