Protein in Wholewheat Spaghetti: How Much per 100g and per Portion
Cooked wholewheat spaghetti provides 5.2g of protein per 100g. As a carbohydrate source, it contributes a moderate amount of protein to a meal, with protein accounting for 16% of its total energy. In terms of protein density, it offers 3.9g of protein for every 100 calories, making it a useful component in a varied, protein-focused diet.
CoFID 11-723 · Pasta, wholewheat, spaghetti, dried, boiled in unsalted water
What the numbers say
- Protein per calorie. Wholewheat spaghetti provides 3.9g of protein per 100 kcal. Protein makes up 16% of the total energy in the cooked pasta.
- Nutritional profile. According to UK front-of-pack labelling guidance, wholewheat spaghetti is low in fat, saturated fat, sugars, and salt. A 100g amount contains just 1.1g of fat and 0.01g of salt.
- Fibre content. This pasta is a source of dietary fibre, containing 4.2g of fibre per 100g of cooked pasta.
Wholewheat Spaghetti macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 134 kcal 569 kJ |
7% | – |
| Protein | 5.2g | 10% | – |
| Fat | 1.1g | 2% | low |
| of which saturates | 0.2g | 1% | low |
| Carbohydrate | 27.5g | 11% | – |
| of which sugars | trace | 0% | low |
| Fibre | 4.2g | – | – |
| Salt | 0.01g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in wholewheat spaghetti by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 150g | 7.8g | 201 | 41.2g | 1.7g |
| 200g | 10.4g | 268 | 55g | 2.2g |
| 250g | 13g | 335 | 68.8g | 2.8g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of wholewheat spaghetti for 20g or 30g of protein
- To get 20g of protein from this pasta alone, you would need to eat a large portion of 385g, which contains 515 kcal.
- For a higher target of 30g of protein, the required amount is 577g of cooked pasta, providing 773 kcal and over 150g of carbohydrates.
- The nutritional data is for pasta that is boiled from dried, so remember to weigh it after cooking to accurately track your intake.
How it compares with other grain foods
Within the grain foods category on this site, cooked wholewheat spaghetti ranks 11th out of 17 for protein per 100g. It has a better ranking for protein density, placing 5th for protein per 100 kcal. Its 5.2g of protein per 100g is higher than standard cooked white pasta (4.4g) and similar to cooked egg noodles (5.0g). Other grain-based foods like couscous (7.2g) and crumpets (6.9g) offer more protein for the same weight. Wholewheat spaghetti’s main role in a meal is as a carbohydrate source, but it still provides a useful amount of protein compared to some alternatives.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Wholewheat Spaghetti | 5.2g | 134 | 3.9g |
| Egg Noodles | 5g | 143 | 3.5g |
| Couscous | 7.2g | 178 | 4g |
| Pasta | 4.4g | 141 | 3.1g |
| Crumpets | 6.9g | 207 | 3.3g |
Quick answers
Is wholewheat spaghetti a high-protein food?
Wholewheat spaghetti is primarily a carbohydrate source. While it contains 5.2g of protein per 100g, it is not considered a high-protein food compared to meat, fish, or dairy, but it contains more protein than standard white pasta.
How much protein is in a 200g portion of cooked wholewheat spaghetti?
A 200g portion of cooked wholewheat spaghetti contains 10.4g of protein. This size portion also provides 268 calories and 55g of carbohydrates.
Does wholewheat spaghetti have more protein than regular pasta?
Yes, based on this data, cooked wholewheat spaghetti has more protein (5.2g per 100g) than standard cooked white pasta, which has 4.4g of protein per 100g.
When to speak to a GP or dietitian
- This food contains cereals containing gluten, one of the 14 allergens that UK food law requires to be declared. If you have coeliac disease or a wheat allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.