In short: 100 g of pasta contains 158 calories, 5.8 g of protein, 31 g of carbohydrate and 0.93 g of fat. A cup spaghetti not packed (124 g) portion has about 196 calories and 7.2 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup spaghetti not packed |
|---|---|---|
| Calories | 158 kcal | 196 kcal |
| Protein | 5.8 g | 7.2 g |
| Total fat | 0.93 g | 1.2 g |
| Saturated fat | 0.18 g | 0.22 g |
| Monounsaturated fat | 0.13 g | 0.16 g |
| Polyunsaturated fat | 0.33 g | 0.4 g |
| Carbohydrate | 31 g | 38 g |
| Dietary fiber | 1.8 g | 2.2 g |
| Total sugars | 0.56 g | 0.69 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 1 mg | 1.2 mg |
It provides 5.8 g of protein per 100 g, a moderate amount.
It is low in sodium, at 1 mg per 100 g.
The standout micronutrient is selenium, at 48% of the daily value per 100 g — selenium supports thyroid function and antioxidant defences.
| Nutrient | Per 100 g | Per cup spaghetti not packed |
|---|---|---|
| Potassium | 44 mg | 55 mg |
| Calcium | 7 mg | 8.7 mg |
| Iron | 1.3 mg | 1.6 mg |
| Magnesium | 18 mg | 22 mg |
| Zinc | 0.51 mg | 0.63 mg |
| Selenium | 26 µg | 33 µg |
| Nutrient | Per 100 g | Per cup spaghetti not packed |
|---|---|---|
| Vitamin A | 0 µg | 0 µg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.06 mg | 0.07 mg |
| Vitamin K | 0 µg | 0 µg |
| Thiamin | 0.27 mg | 0.34 mg |
| Riboflavin | 0.14 mg | 0.17 mg |
| Niacin | 1.7 mg | 2.1 mg |
| Vitamin B-6 | 0.05 mg | 0.06 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 73 µg | 91 µg |
| Choline | 6.4 mg | 7.9 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 61st out of 109 foods in this reference. Within grains and cereals, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Whole Wheat Bread | 12 g | 252 kcal |
| Quinoa | 4.4 g | 120 kcal |
| Oats | 2.5 g | 71 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 169737, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Pasta, cooked, enriched, without added salt.