Pasta, Whole-wheat, Dry

Serving Size 1 cup elbows

Nutritional Value and Analysis

Pasta, Whole-wheat, Dry with a serving size of 1 cup elbows has a total of 429.44 calories with 3.57 grams of fat. The serving size is equivalent to 122 grams of food and contains 32.13 calories from fat. This item is classified as cereal grains and pasta foods.

This food is a good source of protein, fiber, magnesium, phosphorus, zinc, copper, manganese, selenium, thiamin and niacin .

Protein 33% of DV

A serving of 122 grams of pasta, whole-wheat, dry has 33% of the recommended daily needs of protein.

Fiber 45% of DV

A serving of 122 grams of pasta, whole-wheat, dry has 45% of the recommended daily needs of fiber.

Magnesium 37% of DV

A serving of 122 grams of pasta, whole-wheat, dry has 37% of the recommended daily needs of magnesium.

Phosphorus 33% of DV

A serving of 122 grams of pasta, whole-wheat, dry has 33% of the recommended daily needs of phosphorus.

Zinc 33% of DV

A serving of 122 grams of pasta, whole-wheat, dry has 33% of the recommended daily needs of zinc.

Copper 68% of DV

A serving of 122 grams of pasta, whole-wheat, dry has 68% of the recommended daily needs of copper.

Manganese 158% of DV

A serving of 122 grams of pasta, whole-wheat, dry has 158% of the recommended daily needs of manganese.

Selenium 172% of DV

A serving of 122 grams of pasta, whole-wheat, dry has 172% of the recommended daily needs of selenium.

Thiamin 42% of DV

A serving of 122 grams of pasta, whole-wheat, dry has 42% of the recommended daily needs of thiamin.

Niacin 66% of DV

A serving of 122 grams of pasta, whole-wheat, dry has 66% of the recommended daily needs of niacin.

Amount Per Serving
Calories 429.44		Calories from Fat 32
% Daily Value*
Total Fat 3.6g		5%
	Saturated Fat 0.5g	3%
	Trans Fat 0g
Cholesterol 0mg		0%
Sodium 7.3mg		0%
Total Carbohydrate 89.5g		30%
	Dietary Fiber 11.2g	45%
	Sugars 3g
Protein 17g

Vitamin A 0%	Vitamin C 0%
Calcium 3%	Iron 25%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

Nutrient	Amount	DV %
Vitamin B-12	0 µg	0%
Vitamin B-6	0.35 mg	21%
Vitamin D	0 IU	0%
Vitamin E	0.56 mg	4%
→ Beta Tocopherol	0.27 mg	-
→ Delta Tocopherol	0 mg	-
→ Gamma Tocopherol	1.06 mg	-
→ Alpha Tocotrienol	0.49 mg	-
→ Beta Tocotrienol	3.4 mg	-
→ Delta Tocotrienol	0 mg	-
→ Gamma Tocotrienol	0 mg	-
Vitamin K	1.71 µg	1%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

Nutrient	Amount	DV %
Carbohydrate	89.51 g	30%
Sugars	3.34 g	13%
→ Sucrose	0.83 g	-
→ Glucose	0.29 g	-
→ Fructose	0.37 g	-
→ Lactose	0 g	-
→ Maltose	1.85 g	-
→ Galactose	0 g	-
→ Starch	69.24 g	-
Fiber	11.22 g	45%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

Nutrient	Amount	DV %
Fat	3.57 g	5%
Saturated Fats	0.52 g	3%
→ Butyric Acid	0 g	-
→ Caproic Acid	0 g	-
→ Caprylic Acid	0 g	-
→ Capric Acid	0 g	-
→ Lauric Acid	0 g	-
→ Myristic Acid	0.01 g	-
→ Palmitic Acid	0.46 g	-
→ Stearic Acid	0.04 g	-
→ Arachidic Acid	0 g	-
→ Behenic Acid	0 g	-
→ Lignoceric Acid	0 g	-
Monounsaturated Fats	0.44 g	-
→ Myristoleic Acid	0 g	-
→ Pentadecenoic Acid	0 g	-
→ Palmitoleic Acid	0 g	-
→ Heptadecenoic Acid	0 g	-
→ Oleic Acid	0.41 g	-
→ Gadoleic Acid	0.02 g	-
→ Erucic Acid	0 g	-
→ Nervonic Acid	0 g	-
Polyunsaturated Fats	1.39 g	-
→ Linolenic Acid (18:2)	1.3 g	-
→ Linolenic Acid (18:3)	0.09 g	-
→ Alpha-linolenic Acid	0.09 g	-
→ Gamma-linolenic Acid	0 g	-
→ Parinaric Acid	0 g	-
→ Eicosadienoic Acid (20:2)	0 g	-
→ Eicosadienoic Acid (20:3)	0 g	-
→ Arachidonic Acid	0 g	-
→ Eicosapentaenoic Acid (EPA)	0 g	-
→ Docosapentaenoic Acid (DPA)	0 g	-
→ Docosahexaenoic Acid (DHA)	0 g	-
Trans Fats	0 g	0%
Total trans-monoenoic	0 g	-
Total trans-polyenoic	0 g	-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

Nutrient	Amount	DV %
Protein	16.92 g	33%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

Nutrient	Amount	DV %
Calcium	35.38 mg	3%
Copper	0.61 mg	68%
Iron	4.42 mg	25%
Magnesium	156.16 mg	37%
Manganese	3.64 mg	158%
Phosphorus	418.46 mg	33%
Potassium	529.48 mg	11%
Selenium	94.67 µg	172%
Sodium	7.32 mg	0%
Zinc	3.62 mg	33%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

Nutrient	Amount	DV %
Cholesterol	0 mg	0%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

Nutrient	Amount	DV %
Ash	1.98 g	-
Water	10.02 g	-

Calories Burn off Time

How long would it take to burn off Pasta, Whole-wheat, Dry with 429.44calories? A brisk walk for 93 minutes, jogging for 44 minutes, or hiking for 72 minutes will help your burn off the calories in pasta, whole-wheat, dry.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical Activity	Burn Off Time
Bicycling - 10 mph or less	89 minutes
Dancing	78 minutes
Golfing	78 minutes
Hiking	72 minutes
Light Gardening	78 minutes
Stretching	143 minutes
Walking - 3.5 mph	93 minutes
Weight Training - light workout	119 minutes
Aerobics	54 minutes
Basketball	59 minutes
Bicycling - 10 mph or more	44 minutes
Running - 5 mph	44 minutes
Swimming	51 minutes
Walking - 4.5 mph	57 minutes
Weight Training - vigorous workout	59 minutes

Similar Food Items to Pasta, Whole-wheat, Dry

Name	Calories	Total Fat	Proteins	Carbohydrates
Pasta, Cooked, Enriched, Without Added Salt	158	0.93g	5.8g	30.86g
Pasta, Dry, Enriched	371	1.51g	13.04g	74.67g
Pasta, Whole-wheat, Cooked	149	1.71g	5.99g	30.07g
Spaghetti, Spinach, Cooked	130	0.63g	4.58g	26.15g
Spaghetti, Spinach, Dry	372	1.57g	13.35g	74.81g
Wheat Flours, Bread, Unenriched	361	1.66g	11.98g	72.53g

Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
A variety of whole fruits
Grains with at least half of which are whole grains
Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
Protein foods, including seafood, lean meats and poultry, eggs and nuts
Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium