Whole Grain Pasta

Q: How many calories in cup spaghetti not packed of whole grain pasta?

About 181 calories, with roughly 6.6g of protein. cup spaghetti not packed weighs about 116g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

156

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 4.1 oz

Calories

181

Protein

6.6g

Carbs

35.8g

Fat

1.7g

Protein 14% Carbs 77% Fat 8%

Get weekly calorie thinking from Caloro

One short email a week — food comparisons, restaurant hacks, and honest calorie thinking. No fluff, no fads.

Unsubscribe anytime. No spam.

You’re on the list. Your first email arrives once we have something worth sending — probably this week.

Whole Grain Pasta: 156 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

—

For calories, eat:

—

Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 156 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Dry → Cooked

Grains absorb water when they cook. 1 cup of dry whole grain pasta becomes about 3 cups cooked — the calories do not change, they just spread over more volume. Every number on this page is for cooked weight, the way you actually eat it. If your recipe reads dry, multiply by about 3.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber4.5 g16%

Sugar0.65 g—

Sodium4 mg0%

Potassium71 mg2%

Calcium11 mg1%

Iron1.58 mg9%

Magnesium41 mg10%

Zinc1.02 mg9%

Vitamin B60.065 mg4%

Folate38 mcg10%

Niacin2.657 mg17%

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

White Rice

26 fewer calories per 100g.

Cal130 Protein2.7 g Fat0.3 g

White Rice

26 fewer calories per 100g · -3g protein.

Cal130 Protein2.4 g Fat0.2 g

Pasta

30 fewer calories per 100g · -3g protein.

Cal126 Protein2.6 g Fat0.7 g

Common questions

The stuff people actually ask.

How many calories in cup spaghetti not packed of whole grain pasta?

About 181 calories, with roughly 6.6g of protein. cup spaghetti not packed weighs about 116g. Use the slider above for any other portion.

Do I count raw or cooked?

Whichever you weighed. Dry whole grain pasta is roughly 3× as calorie-dense per gram as cooked; cooked is what is on this page. If you weigh at the pot use cooked; if you portion dry before cooking, use dry. Do not mix.

Is whole grain pasta actually healthy, or is that marketing?

By the numbers on this page: "healthy" is doing work here — it is clean fuel, not a nutrient powerhouse. Fine as the base of a meal, not the meal itself.

Stop typing grams. Snap the plate.

Caloro reads any food from a photo and logs it in a second. Free to try, no card.

Open Caloro →