Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)
Per 100 g, Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) provides 352 calories, 73.4 g carbohydrate, 13.9 g protein and 9.2 g fibre.
= 352 kcal
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352kcal 18% RI Reference IntakeEU/UK adult daily energy reference of 2,000 kcal used on packaged-food nutrition labels (Reg. 1169/2011). Switch to the US toggle for FDA Daily Values.
72%Nutrient scoreNutrient ScoreThe share of this food's 25 rated nutrients that score well for its calories, a good source of beneficial nutrients while staying low in saturated fat, sodium and added sugars.25 available of 33 total nutrients with a Daily Value25of33
Protein13.9g15% kcal
Carbs73.4g78% kcal
Fat2.9g7% kcal
Fiber 9.2g
Full nutrient breakdown
Reference
Proximates
- Protein ProteinBuilds and repairs tissue, drives enzymes and hormones. Made up of amino acids, nine of which the body can't make itself.UK adult RI: 50 g/day13.9g13.9g28%
- Fat FatAll fats combined: saturated, monounsaturated, polyunsaturated, and trans. Carries fat-soluble vitamins (A, D, E, K) and contributes 9 kcal per gram.UK adult RI: 70 g/day2.93g2.93g4%
- Carbohydrate CarbohydrateAll carbohydrate combined: sugars, starches, and fiber. Calculated by subtracting water + protein + fat + ash from the food's total mass, hence "by difference".UK adult RI: 260 g/day73.4g73.4g28%
- Fiber FiberPlant carbohydrate the body can't digest. Feeds gut bacteria, slows sugar absorption, and supports regular digestion. UK adults: target 30 g/day.UK adult RI: 30 g/day9.20g9.20g31%
Carbohydrates
- Sugars SugarsNaturally-occurring + added sugars combined (mono- and disaccharides).UK adult RI: 90 g/day2.74g2.74g3%
Fats and Fatty Acids
Sterols
Vitamins
- Vitamin B1 (thiamin) Vitamin B1 (thiamin)Water-soluble B-vitamin for carbohydrate metabolism and nerve function. Whole grains, pork, and legumes are good sources.UK adult RI: 1.1 mg/day0.41mg0.41mg37%
- Vitamin B2 (riboflavin) Vitamin B2 (riboflavin)Water-soluble B-vitamin for energy production, cell growth, and skin health. Dairy, eggs, and lean meat are densest.UK adult RI: 1.4 mg/day0.22mg0.22mg16%
- Vitamin B3 (niacin) Vitamin B3 (niacin)Water-soluble B-vitamin for energy metabolism. The body can also make some niacin from the amino acid tryptophan.UK adult RI: 16 mg/day8.69mg8.69mg54%
- Vitamin B5 (pantothenic acid) Vitamin B5 (pantothenic acid)Water-soluble B-vitamin involved in coenzyme A, essential for energy metabolism and the synthesis of hormones, cholesterol, and red blood cells.UK adult RI: 6 mg/day0.87mg0.87mg14%
- Vitamin B6 Vitamin B6Water-soluble B-vitamin for amino acid metabolism and neurotransmitter synthesis.UK adult RI: 1.4 mg/day0.28mg0.28mg20%
- Folate FolateWater-soluble B-vitamin essential for DNA synthesis and cell division. Critical pre-conception and in early pregnancy to prevent neural tube defects.UK adult RI: 200 µg/day69.0µg69.0µg35%
- Vitamin B12 Vitamin B12Water-soluble B-vitamin essential for red blood cell formation and the nervous system. Only found naturally in animal foods, vegans need fortified foods or supplements.UK adult RI: 2.5 µg/day0µg0µg0%
- Vitamin E Vitamin EFat-soluble antioxidant that protects cell membranes from oxidative damage. Nuts, seeds, and vegetable oils are the densest sources.UK adult RI: 12 mg/day0.46mg0.46mg4%
- Vitamin D Vitamin DFat-soluble vitamin essential for calcium absorption and bone health, measured here in International Units (1 µg = 40 IU). The skin also synthesises it from sunlight, so dietary intake matters most over winter.UK adult RI: 200 IU/day0IU0IU0%
- Vitamin D Vitamin DFat-soluble vitamin essential for calcium absorption and bone health. The skin also synthesises it from sunlight, so dietary intake matters most over winter.UK adult RI: 5 µg/day0µg0µg0%
- Vitamin K Vitamin KFat-soluble vitamin essential for blood clotting and bone metabolism. Concentrated in dark leafy greens.UK adult RI: 75 µg/day1.40µg1.40µg2%
Minerals
- Calcium CalciumMajor mineral for bone density, muscle contraction, and nerve signalling.UK adult RI: 800 mg/day29.0mg29.0mg4%
- Iron IronCarries oxygen in haemoglobin. Plant (non-heme) iron absorbs less efficiently than meat (heme) iron, pair with vitamin C to boost absorption.UK adult RI: 14 mg/day3.62mg3.62mg26%
- Magnesium MagnesiumCofactor in 300+ enzyme reactions, energy metabolism, muscle relaxation, blood pressure regulation.UK adult RI: 375 mg/day128mg128mg34%
- Phosphorus PhosphorusMajor mineral for bones, energy storage (ATP), and cell membranes. Widespread in protein-rich foods.UK adult RI: 700 mg/day343mg343mg49%
- Potassium PotassiumElectrolyte mineral that counters sodium's effect on blood pressure. Concentrated in fruit, vegetables, beans, and dairy.UK adult RI: 2,000 mg/day434mg434mg22%
- Sodium SodiumMineral mostly consumed as salt (sodium chloride). Excess raises blood pressure in salt-sensitive people.UK adult RI: 2,400 mg/day6.00mg6.00mg0%
- Zinc ZincTrace mineral for immune function, wound healing, and sense of taste. Best absorbed from animal foods; phytates in grains reduce uptake.UK adult RI: 10 mg/day2.97mg2.97mg30%
- Copper CopperTrace mineral involved in iron metabolism and connective tissue.UK adult RI: 1 mg/day0.50mg0.50mg50%
- Manganese ManganeseTrace mineral for bone formation and antioxidant enzymes.UK adult RI: 2 mg/day2.98mg2.98mg149%
- Selenium SeleniumTrace mineral that supports thyroid hormone metabolism and antioxidant defence. Brazil nuts are the densest source.UK adult RI: 55 µg/day77.6µg77.6µg141%
Other
Composition and calculated figures
What 100 g is made of, by weight
- Water8.2 g
- Carbohydrate64.2 g
- Fibre9.2 g
- Protein13.9 g
- Fat2.9 g
- Other1.6 g
Calculated from this food's data, per 100 g
- Net carbs
- 64.2 g
- Carbohydrate minus fibre.
- Omega-6 to omega-3
- 15.2 to 1
- 1.06 g of omega-6 and 0.07 g of omega-3.
- Potassium to sodium
- 72 to 1
- 434 mg of potassium and 6 mg of sodium, by weight.
- PRAL (acid load)
- 6.7 mEq
- Acid-forming. Potential renal acid load, from protein, phosphorus, potassium, magnesium and calcium (Remer and Manz).
Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program): key facts
Good source of
- How many calories are in Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)?
- Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) has 352 calories per 100 g.
- How much protein is in Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)?
- Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) provides 13.9 g of protein per 100 g.
- How many carbs are in Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)?
- Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) contains 73.4 g of carbohydrate per 100 g, including 9.2 g of fibre.
- How much fat is in Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)?
- Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) has 2.9 g of fat per 100 g.
Values shown for the selected serving and per 100 g. % RI follows the UK / EU Reference Intakes (Reg. 1169/2011) for adults and children 4 + years. Reference only, not medical or dietary advice (Terms & Conditions §3).