Whole Grain Pasta

Q: How many calories in cup spaghetti of whole grain pasta?

About 329 calories, with roughly 12g of protein. cup spaghetti weighs about 91g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

361

cal per 100 g

Portion explorer

How much are you eating?

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

= 3.2 oz

Calories

329

Protein

12g

Carbs

66.7g

Fat

2.3g

Protein 14% Carbs 79% Fat 6%

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Whole Grain Pasta: 361 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:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 361 cal. Adjust down for lighter, up for heavier.

Walking

103

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.

Fiber11.3 g40%

Sugar2.2 g—

Saturated fat0.324 g2%

Sodium12 mg1%

Potassium318 mg7%

Calcium25 mg2%

Iron3.41 mg19%

Magnesium94 mg22%

Zinc2.2 mg20%

Vitamin B60.24 mg14%

Folate114 mcg28%

Niacin8.63 mg54%

How it stacks

Compared to its neighbors.

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

White Rice

Almost identical calories · -7g protein.

Cal360 Protein6.6 g Fat0.6 g

White Rice

Almost identical calories · -7g protein.

Cal358 Protein6.5 g Fat0.5 g

White Rice

Almost identical calories · -6g protein.

Cal365 Protein7.1 g Fat0.7 g

Common questions

The stuff people actually ask.

How many calories in cup spaghetti of whole grain pasta?

About 329 calories, with roughly 12g of protein. cup spaghetti weighs about 91g. 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.

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