Pasta

Grains 10 variants

Pasta is consistently high in these nutrients across all variants, regardless of preparation or processing.

Selenium > 77% Manganese > 74%

Select a nutrient to see how the 10 variants compare.

Variant	Protein (g)	All foods
whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	13.9	> 60%
whole grain, 51% whole wheat, remaining unenriched semolina, dry	13.5	> 59%
whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	13.2	> 58%
whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)	6.0	> 39%
whole grain, 51% whole wheat, remaining unenriched semolina, cooked	5.8	> 38%
cooked, enriched, with added salt	5.8	> 38%
cooked, enriched, without added salt	5.8	> 38%
cooked, unenriched, with added salt	5.8	> 38%
cooked, unenriched, without added salt	5.8	> 38%
whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	5.7	> 38%

Variant	Iron (mg)	All foods
whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	3.6	> 87%
whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	3.4	> 86%
whole grain, 51% whole wheat, remaining unenriched semolina, dry	3.3	> 85%
whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)	1.7	> 59%
whole grain, 51% whole wheat, remaining unenriched semolina, cooked	1.6	> 58%
whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	1.6	> 56%
cooked, enriched, with added salt	1.3	> 49%
cooked, enriched, without added salt	1.3	> 49%
cooked, unenriched, with added salt	0.5	> 23%
cooked, unenriched, without added salt	0.5	> 23%

Variant	Magnesium (mg)	All foods
whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	128.0	> 94%
whole grain, 51% whole wheat, remaining unenriched semolina, dry	104.0	> 93%
whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	94.0	> 92%
whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)	54.0	> 86%
whole grain, 51% whole wheat, remaining unenriched semolina, cooked	45.0	> 83%
whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	41.0	> 82%
cooked, enriched, with added salt	18.0	> 36%
cooked, enriched, without added salt	18.0	> 36%
cooked, unenriched, with added salt	18.0	> 35%
cooked, unenriched, without added salt	18.0	> 36%

Variant	Zinc (mg)	All foods
whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	3.0	> 74%
whole grain, 51% whole wheat, remaining unenriched semolina, dry	2.4	> 69%
whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	2.2	> 66%
whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)	1.3	> 55%
whole grain, 51% whole wheat, remaining unenriched semolina, cooked	1.1	> 51%
whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	1.0	> 49%
cooked, enriched, with added salt	0.5	> 33%
cooked, enriched, without added salt	0.5	> 33%
cooked, unenriched, with added salt	0.5	> 32%
cooked, unenriched, without added salt	0.5	> 33%

Variant	Calcium (mg)	All foods
whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	29.0	> 58%
whole grain, 51% whole wheat, remaining unenriched semolina, dry	27.0	> 57%
whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	25.0	> 55%
whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)	13.0	> 34%
whole grain, 51% whole wheat, remaining unenriched semolina, cooked	12.0	> 31%
whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	11.0	> 27%
cooked, enriched, with added salt	7.0	> 16%
cooked, enriched, without added salt	7.0	> 16%
cooked, unenriched, with added salt	7.0	> 15%
cooked, unenriched, without added salt	7.0	> 16%

Variant	Potassium (mg)	All foods
whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	434.0	> 88%
whole grain, 51% whole wheat, remaining unenriched semolina, dry	366.0	> 80%
whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	318.0	> 69%
whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)	96.0	> 15%
whole grain, 51% whole wheat, remaining unenriched semolina, cooked	77.0	> 11%
whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	71.0	> 10%
cooked, enriched, with added salt	44.0	> 7%
cooked, enriched, without added salt	44.0	> 7%
cooked, unenriched, with added salt	44.0	> 7%
cooked, unenriched, without added salt	44.0	> 7%

Variant	Phosphorus (mg)	All foods
whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	343.0	> 92%
whole grain, 51% whole wheat, remaining unenriched semolina, dry	287.0	> 87%
whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	252.0	> 82%
whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)	127.0	> 43%
whole grain, 51% whole wheat, remaining unenriched semolina, cooked	110.0	> 39%
whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	97.0	> 35%
cooked, enriched, with added salt	58.0	> 26%
cooked, enriched, without added salt	58.0	> 26%
cooked, unenriched, with added salt	58.0	> 26%
cooked, unenriched, without added salt	58.0	> 26%

Variant	Dietary Fiber (g)	All foods
whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	11.3	> 95%
whole grain, 51% whole wheat, remaining unenriched semolina, dry	10.1	> 93%
whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	9.2	> 91%
whole grain, 51% whole wheat, remaining unenriched semolina, cooked	4.6	> 78%
whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	4.5	> 77%
whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)	3.9	> 73%
cooked, enriched, with added salt	1.8	> 42%
cooked, enriched, without added salt	1.8	> 42%
cooked, unenriched, with added salt	1.8	> 41%
cooked, unenriched, without added salt	1.8	> 42%

Variant	Vitamin E (mg)	All foods
whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	0.5	> 60%
whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)	0.2	> 37%
whole grain, 51% whole wheat, remaining unenriched semolina, dry	0.2	> 27%
whole grain, 51% whole wheat, remaining unenriched semolina, cooked	0.1	> 15%
cooked, enriched, with added salt	0.1	> 9%
cooked, enriched, without added salt	0.1	> 9%
cooked, unenriched, with added salt	0.1	> 8%
cooked, unenriched, without added salt	0.1	> 9%
whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	trace	n/a
whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	trace	n/a

Variant	Folate (µg)	All foods
whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	153.0	> 93%
cooked, enriched, with added salt	119.0	> 89%
cooked, enriched, without added salt	119.0	> 89%
whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	69.0	> 81%
whole grain, 51% whole wheat, remaining unenriched semolina, dry	59.0	> 79%
whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	51.0	> 77%
whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)	21.0	> 63%
whole grain, 51% whole wheat, remaining unenriched semolina, cooked	20.0	> 62%
cooked, unenriched, with added salt	7.0	> 30%
cooked, unenriched, without added salt	7.0	> 33%

Variant	Choline (mg)	All foods
whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	17.9	> 40%
whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	13.0	> 29%
whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)	6.5	> 16%
cooked, enriched, without added salt	6.4	> 16%
cooked, unenriched, without added salt	6.4	> 16%
cooked, enriched, with added salt	trace	n/a
cooked, unenriched, with added salt	trace	n/a
whole grain, 51% whole wheat, remaining unenriched semolina, cooked	trace	n/a
whole grain, 51% whole wheat, remaining unenriched semolina, dry	trace	n/a
whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	trace	n/a