Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)

1 cup, elbows (122 g): 429 kcal, 16.9 g protein, 89.5 g carbohydrate and 3.6 g fat.

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Nutrition Facts

Serving size1 cup, elbows (122 g)

Amount per serving

Calories430

% Daily Value*

Total Fat 3.5g	5%
Saturated Fat 0.5g	3%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 5mg	0%
Total Carbohydrate 90g	33%
Dietary Fiber 11g	40%
Total Sugars 3g
Includes Added Sugars ≤3g	≤7%
Protein 17g	34%
Vitamin D 0mcg	0%
Calcium 40mg	2%
Iron 4.4mg	25%
Potassium 530mg	10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means the source has no value; ≥ is a lower bound. The source doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup, elbows (122 g) gives you

High in Protein (34% DV), Dietary fiber (40% DV), Iron (25% DV), Magnesium (37% DV), Phosphorus (33% DV), Zinc (33% DV), Copper (67% DV), Manganese (158% DV), Selenium (172% DV), Thiamin (B1) (41% DV), Riboflavin (B2) (20% DV), Niacin (B3) (66% DV), Pantothenic acid (B5) (21% DV), Vitamin B6 (20% DV), Folate (21% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

15% protein · 78% carbohydrate · 7% fat

Protein: 17 g 15%
Carbs: 90 g 78%
Fat: 4 g 7%

Compared with other foods

Per 100 g, against every food on BasalFit.

Calories: less than 19% of foods
Protein: more than 64% of foods
Total fat: less than 61% of foods
Carbohydrate: more than 94% of foods
Dietary fiber: more than 96% of foods
Total sugars: less than 41% of foods
Sodium: less than 85% of foods

All nutrients (36)

Amounts for 1 cup, elbows (122 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	429 kcal	352 kcal
Protein	16.9 g	13.9 g	34%
Carbohydrate	89.5 g	73.4 g	33%
Dietary fiber	11.2 g	9.2 g	40%
Total sugars	3.34 g	2.74 g
Starch	69.2 g	56.8 g
Water	10 g	8.21 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	3.57 g	2.93 g	5%
Saturated fat	0.522 g	0.428 g	3%
Trans fat	0.002 g	0.002 g
Monounsaturated fat	0.44 g	0.361 g
Polyunsaturated fat	1.39 g	1.14 g
Omega-3 ALA	0.085 g	0.07 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	35.4 mg	29 mg	3%
Iron	4.42 mg	3.62 mg	25%
Magnesium	156 mg	128 mg	37%
Phosphorus	418 mg	343 mg	33%
Potassium	529 mg	434 mg	11%
Sodium	7.32 mg	6 mg	0%
Zinc	3.62 mg	2.97 mg	33%
Copper	0.606 mg	0.497 mg	67%
Manganese	3.64 mg	2.98 mg	158%
Selenium	94.7 mcg	77.6 mcg	172%

Vitamins (10)
Nutrient	Portion	100 g	% DV
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.561 mg	0.46 mg	4%
Vitamin K	1.71 mcg	1.4 mcg	1%
Thiamin (B1)	0.497 mg	0.407 mg	41%
Riboflavin (B2)	0.266 mg	0.218 mg	20%
Niacin (B3)	10.6 mg	8.69 mg	66%
Pantothenic acid (B5)	1.06 mg	0.87 mg	21%
Vitamin B6	0.345 mg	0.283 mg	20%
Folate	84.2 mcg	69 mcg	21%
Vitamin B12	0 mcg	0 mcg	0%

Similar foods

Sources

USDA FoodData Central record 169738 (SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.