Plant Source
May lack some essential amino acids. Good to pair with variety.
Cooked Whole Wheat Pasta (Whole)
Cooked preparation
Cooked Whole Wheat Pasta (Whole) (Cooked) contains 5.8g of protein per 100g, with 1.5g fat, 31.5g carbohydrates, and 159 calories. This makes it a low protein source. Source: USDA FoodData Central.
USDA FoodData Central #168916 · Data as of Jan 2026 · All values per 100g
Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked
Low FatLow Sugar
| Nutrient | Amount per 100g |
|---|---|
| Protein | 5.8 g |
| Calories | 159 kcal |
| Total fat | 1.5 g |
| Carbohydrates | 31.5 g |
| Saturated fat | 0.239 g |
| Fiber | 4.6 g |
| Sugars | 0.85 g |
| Sodium | 6 mg |
| Potassium | 77 mg |
How protein-efficient is Cooked Whole Wheat Pasta (Whole)?
Protein Energy
Low Protein15%
of calories from protein
Low. This is mostly an energy source (carbs/fats), with a little bit of protein added.
Fat Ratio
3.9
grams protein per 1g fat
Moderate. Contains a fair amount of fat.
Calories for 30g
820
calories
Very expensive. eating 820 calories for protein is like eating a whole meal's worth of energy.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)0.239g / 20g*
Cholesterol (Limit)0mg / 300mg*
Healthy Fats (Mono + Poly)0.8g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Good for Recovery Sodium
6mg
Electrolyte
Potassium
77mg
Electrolyte
Magnesium
45mg
Recovery
Iron
1.65mg
Energy
*Electrolytes support hydration and muscle contraction.
Similar High-Protein Foods
Source: USDA FoodData Central
Verified: 2026-01-05