How much protein is in dry whole-wheat pasta?

Two ounces of dry whole-wheat pasta (57 g) has 7.9 g of protein (200 kcal); 100 g has 13.9 g.

Feast Factsper 100 g dry

PER 100 GProtein

13.9g

Calories352

Carbohydrate73.4g

Fiber9.2g

Sugars2.7g

Fat2.9g

Saturated0.4g

Sodium6 mg

3.9 g protein per 100 kcal · USDA FoodData Central

Protein verdictModerate protein

3.9 g of protein per 100 kcal (16% of its calories): 2.5–5 g is moderate on our scale.

25 g of protein from dry whole-wheat pasta alone takes 180 g (about 6⅓ oz) and 633 kcal.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in dry whole-wheat pasta per portion, dry weight
Portion (dry)	Protein	kcal	Carbs	Fat
100 g	13.9 g	352	73.4 g	2.9 g
1 oz (28 g)	3.9 g	100	21 g	0.8 g
2 oz (57 g)	7.9 g	200	42 g	1.6 g
1 cup (95 g)	13 g	335	70 g	2.8 g
1 tbsp (5.9 g)	0.8 g	21	4.4 g	0.2 g

Two ounces of dry whole-wheat pasta (57 g) is 7% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

Weights are dry. Cooking adds water, so cooked pasta and grains have less protein per 100 g, but a portion keeps the protein it started with.

Most of its calories come from carbohydrate: about 83%.

Two ounces of dry whole-wheat pasta (57 g) also has 5.2 g of fiber.

How it compares

The 4 foods from the same and related aisles closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than dry egg noodles and dry pasta and less than dry lentils and dry red lentils.

dry whole-wheat pasta compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Dry lentils	24.6 g	352	7.0 g
Dry red lentils	23.9 g	358	6.7 g
Dry whole-wheat pasta	13.9 g	352	3.9 g
Dry egg noodles	14.2 g	384	3.7 g
Dry pasta	13 g	371	3.5 g

All 200 foods →

Recipes with dry whole-wheat pasta

No library recipe uses dry whole-wheat pasta yet. High-Protein Dinner Recipes →

Questions

How much protein is in two ounces of dry whole-wheat pasta?

Two ounces of dry whole-wheat pasta (57 g) has 7.9 g of protein and 200 kcal, with 42 g of carbohydrate and 1.6 g of fat.

How much protein is in 100 g of dry whole-wheat pasta?

100 g of dry whole-wheat pasta has 13.9 g of protein, 352 kcal, 73.4 g of carbohydrate and 2.9 g of fat (USDA FoodData Central 169738).

Is dry whole-wheat pasta a good source of protein?

Moderate protein: 3.9 g of protein per 100 kcal (16% of its calories): 2.5–5 g is moderate on our scale. Getting 25 g of protein from dry whole-wheat pasta alone takes 180 g (about 6⅓ oz) and 633 kcal.

Which has more protein, dry whole-wheat pasta or dry pasta?

Dry whole-wheat pasta, with 13.9 g of protein per 100 g against 13 g for dry pasta. Per 100 kcal: dry whole-wheat pasta 3.9 g, dry pasta 3.5 g.

Source: USDA FoodData Central, SR Legacy 169738: “Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

Coming soon to iPhone

Feast Mode will do this math for the recipes you paste.

Join the waitlist and we’ll email you the day it launches.