Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Wheat pasta Calories
Classic pasta, source of carbohydrates and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Wheat pasta (140 g) has 220 calories. That works out to 157 calories per 100 g. It contains 43.3 g of carbs, 8.1 g of protein, 1.3 g of fat and 2.5 g of fiber. Its 21 µg of Selenium covers 38% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Wheat pasta Nutrition Facts
Selected: 1 cup (medium) · 140 g
220
KCAL / 140G
Carbs
43.3g
· 16% DV
Protein
8.1g
· 16% DV
Fat
1.3g
· 2% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 15% · Fat 5%
Wheat pasta nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.28 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.4 mg | 0% |
| Total carbohydrate | 43.3 g | 16% |
| Fiber | 2.5 g | 9% |
| Protein | 8.1 g | 16% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Wheat pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 220 kcal |
| 1 piece (small) | 50 g | 79 kcal |
| 1 cup (small) | 70 g | 110 kcal |
| 100 g | 100 g | 157 kcal |
| 1 serving (medium) | 100 g | 157 kcal |
| 1 piece (medium) | 100 g | 157 kcal |
| 1 cup (large) | 200 g | 314 kcal |
| 1 serving (large) | 200 g | 314 kcal |
| 1 piece (large) | 200 g | 314 kcal |
| 1 cup (jumbo) | 250 g | 393 kcal |
Calculated from 157 calories per 100 g.
Frequently Asked Questions About Wheat pasta
How long should you cook wheat pasta?
Wheat pasta usually takes around 8–12 minutes to cook, depending on its shape and brand. Use the package time as a guide, then taste a piece near the end and drain it when it reaches your preferred texture.
How much dry wheat pasta should you cook per person?
A typical portion is about 75–100 g of dry wheat pasta per person. It absorbs water and expands as it cooks, so adjust the amount for appetite and for any sides you plan to serve.
Should you salt the water for wheat pasta?
Yes, salt the water for wheat pasta once it boils, before adding the pasta. The pasta absorbs some seasoning as it cooks; use less salt if the sauce or other ingredients are already salty.
Should you rinse wheat pasta after cooking?
No, don’t rinse wheat pasta if you’re serving it hot. The starch on its surface helps sauce cling to the pasta. Rinsing is useful mainly when you want to cool it quickly for a cold pasta salad.
How do you keep wheat pasta from sticking together?
Cook wheat pasta in plenty of boiling water and stir it a few times during the first minutes. Drain it when ready and mix it with sauce promptly rather than leaving it in a pile to cool.
Can you use wheat pasta cooking water to improve a sauce?
Yes, a splash of starchy wheat pasta cooking water can help a sauce coat the pasta and loosen a thick sauce. Add it gradually while tossing, since too much can make the sauce watery.
How long does cooked wheat pasta last in the fridge?
Cooked wheat pasta keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat leftovers until steaming hot before serving.
Does wheat pasta cause weight gain?
Wheat pasta does not automatically cause weight gain. Large portions and calorie-rich sauces can make a meal more energy-dense, so serve a measured portion and add vegetables and a protein source for a more filling plate.
Is wheat pasta different from whole-wheat pasta?
Yes. Regular wheat pasta is usually made from refined wheat flour, while whole-wheat pasta uses flour containing the grain’s bran and germ. Whole-wheat pasta typically has more fiber and a nuttier, more robust taste.
Can you make wheat pasta ahead of time without it getting dry?
Yes, you can cook wheat pasta ahead, but store it with a little sauce or toss it with a small amount of oil to limit drying. Keep it covered in the refrigerator and add a splash of water or sauce when reheating.
Wheat pasta Vitamins & Minerals
Vitamins
B1
0.15mg · 13% DV
B3
1.68mg · 11% DV
B5
0.42mg · 8% DV
Biotin
2.1µg · 7% DV
Minerals
Selenium
21µg · 38% DV
Manganese
0.42mg · 18% DV
Copper
0.14mg · 16% DV
Phosphorus
81mg · 12% DV
Potassium ⭐
62mg · 2% DV
Sodium
1.4mg · 0% DV
Wheat pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat pasta
To burn the 220 calories in 1 cup (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Wheat pasta?
Wheat pasta is made by mixing wheat flour or semolina with water, shaping the dough and cooking it in boiling water. Pasta is closely associated with Italy, though wheat pasta is now a pantry staple in many parts of the world. It comes in numerous shapes, and unless it is specifically labelled whole-wheat, it is not necessarily made from whole grains.
Once cooked, it is tender with a slight bite and works well with sauces, from a simple tomato sauce to pesto or a meat ragù. It is also served cold in pasta salads. Wheat pasta is mainly a source of carbohydrates, with some protein: 100 g provides 30.9 g of carbohydrates. For a lighter, more varied meal, serve a moderate portion with plenty of vegetables and a protein-rich topping.
How Nutritious Is Wheat pasta?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Wheat pasta Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Wheat pasta Contain Allergens?
Contains these allergens:
Which Diets Is Wheat pasta Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Wheat pasta Fat Profile
SATURATED
0.28g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
Compare Wheat pasta
Foods Similar to Wheat pasta
Have another question about Wheat pasta?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.