Pasta, whole grain, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A nutritious alternative to traditional pasta, whole grain varieties offer a robust, nutty flavor and a satisfyingly firm texture, perfect for heartier sauces.
Per 100g reference serving, Pasta, whole grain, cooked provides 148 kcal of energy, 5.95g protein (15% of calories), 29.9g total carbohydrates (75% of calories, including 3.9g dietary fiber and 0.75g sugars), and 1.7g total fat (10% of calories).
Vitamins Profile in Pasta, whole grain, cooked (Per 100g)
Track how Pasta, whole grain, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin E (Alpha-Tocopherol) | 0.23 mg | 1.5% DV |
| Vitamin K (Phylloquinone) | 0.6 µg | 0.5% DV |
| Vitamin B1 (Thiamin) | 0.155 mg | 12.9% DV |
| Vitamin B2 (Riboflavin) | 0.098 mg | 7.5% DV |
| Vitamin B3 (Niacin) | 3.11 mg | 19.4% DV |
| Vitamin B6 (Pyridoxine) | 0.092 mg | 5.4% DV |
| Total Folate (Vitamin B9) | 21 µg | 5.2% DV |
| Folate (Dietary Folate Equivalents) | 21 µg | 5.2% DV |
| Natural Food Folate | 21 µg | 5.2% DV |
| Choline | 6.5 mg | 1.2% DV |
| Beta-Carotene | 2 µg | 0.1% DV |
| Lutein + Zeaxanthin | 93 µg | 0.9% DV |
Minerals & Electrolytes in Pasta, whole grain, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.71 mg | 9.5% DV |
| Calcium (Ca) | 13 mg | 1% DV |
| Magnesium (Mg) | 54 mg | 12.9% DV |
| Potassium (K) | 95 mg | 2% DV |
| Zinc (Zn) | 1.33 mg | 12.1% DV |
| Selenium (Se) | 36.1 µg | 65.6% DV |
| Phosphorus (P) | 126 mg | 10.1% DV |
| Copper (Cu) | 0.224 mg | 24.9% DV |
| Sodium (Na) | 235 mg | 10.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.036 g | 2.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.535 g | 3.8% DV |
| Monounsaturated Fat (MUFA) | 0.175 g | 0.6% DV |
| Polyunsaturated Fat (PUFA) | 0.571 g | 2.9% DV |
| Saturated Fat (SFA) | 0.242 g | 1.2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Pasta, whole grain, cooked contains 148 calories (kcal), 5.95g of protein, 29.9g of carbohydrates (3.9g fiber, 0.75g total sugars), and 1.7g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Pasta, whole grain, cooked has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 4.01 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Pasta, whole grain, cooked: Eggs, Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 9+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Pasta, whole grain, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.