Cooked Whole-grain Spaghetti
Whole grain cooked spaghetti provide a nutritious source of complex carbohydrates and a moderate amount of protein. Rich in dietary fiber, they support digestion and promote lasting satiety. Their low saturated fat content makes them a light yet nourishing choice for any meal. Additionally, they contain minerals like iron and magnesium, essential for overall vitality and energy.
Macronutrient distribution
A Serving (140 g) of Cooked Whole-grain Spaghetti contains 220 calories, 8 g of protein, 43.7 g of carbohydrates, and 2.1 g of fat.
- Protein
- 8 g14%
- Carbs
- 43.7 g77%
- Fat
- 2.1 g8%
of calories
Calorie Burn
How long would it take to burn off 220 calories?
- Walking3.5 mph, moderate pace39 min
- YogaModerate effort, gentle pace56 min
- SwimmingFreestyle, moderate effort29 min
- Biking12–14 mph, moderate effort21 min
- StairsStair climbing, moderate pace28 min
- Running5 mph (12 min/mile)20 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (140 g)
Carbohydrates
- Carbohydrates43.7 / 313 g(14%)
- Dietary Fiber6.4 / 38 g(17%)
- Soluble Fiber2.5 g
- Insoluble Fiber3.8 g
- Total Sugars1 g
Fats
- Total Fat2.1 / 83 g(3%)
- Saturated Fat0.5 / 25 g(2%)
- Monounsaturated Fat0.36 g
- Polyunsaturated Fat1.2 g
- Omega-30.05 g
- Omega-60.76 g
- Omega-90.23 g
- Oleic Acid0.23 g
- Stearic Acid0.03 g
- Linoleic Acid0.76 g
- Myristic Acid0.01 g
- Palmitic Acid0.29 g
- Alpha-Linolenic Acid (ALA)0.05 g
Protein
- Protein8 / 56 g(14%)
Vitamins
- Vitamin E0.14 / 15 mg(1%)
- Vitamin K0.28 / 120 ug(0%)
- Vitamin B60.11 / 1.3 mg(9%)
- Thiamin (B1)0.25 / 1.2 mg(21%)
- Riboflavin (B2)0.17 / 1.3 mg(13%)
- Niacin (B3)3.9 / 16 mg(24%)
- Folate40.6 / 400 ug(10%)
- Pantothenic Acid (B5)0.35 / 5 mg(7%)
- Choline18.2 / 550 mg(3%)
Minerals
- Calcium16.8 / 1,000 mg(2%)
- Iron2.3 / 8 mg(28%)
- Magnesium60.2 / 420 mg(14%)
- Phosphorus145.6 / 700 mg(21%)
- Potassium103.6 / 3,400 mg(3%)
- Sodium7 / 2,300 mg(0%)
- Zinc1.5 / 11 mg(14%)
- Copper0.27 / 0.9 mg(30%)
- Manganese1.4 / 2.3 mg(61%)
- Selenium45.4 / 55 ug(82%)
Other
- Water85.5 / 3,700 g(2%)
Sources
- USDA Standard Reference, LegacyPasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked
- USDA Standard Reference, LegacyPasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)
- OpenNutritionOpen-source nutrition database
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