1 serving (medium) of Whole wheat pasta, raw (75 g) has 261 calories. That works out to 348 calories per 100 g. It contains 54.6 g of carbs, 11 g of protein, 1.9 g of fat and 6.1 g of fiber. Its 2.3 mg of Manganese covers 98% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.

Whole wheat pasta, raw Nutrition Facts

Selected: 100 g

348

KCAL / 100G

Carbs

72.8g

· 26% DV

Protein

14.6g

· 29% DV

Fat

2.5g

· 3% DV

Fiber

8.2g

· 29% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 78% · Protein 16% · Fat 6%

Whole wheat pasta, raw Vitamins & Minerals

Vitamins

6.4mg · 40% DV

0.45mg · 38% DV

Biotin

6µg · 20% DV

0.9mg · 18% DV

Minerals

Manganese

3mg · 130% DV

Selenium

63µg · 115% DV

Phosphorus

430mg · 61% DV

Magnesium

143mg · 34% DV

How Nutritious Is Whole wheat pasta, raw?

Nutrient density

Medium

54/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

57/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Whole wheat pasta, raw Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Whole wheat pasta, raw

To burn the 348 calories in 100 g:

🚶

86min

Walking (5 km/h)

🏃

36min

Running (8 km/h)

🚴

47min

Cycling

🏊

41min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Whole wheat pasta, raw Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Whole wheat pasta, raw Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Whole wheat pasta, raw Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Whole wheat pasta, raw Fat Profile

SATURATED

0.45g

MONOUNSATURATED

0.32g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 12.8:1

Above the ideal 4:1 (12.8:1).

Compare Whole wheat pasta, raw

🍝vs🥯

Whole wheat pasta, raw vs Poppy Seed Bagel83 kcal more per 100 g

→🍝vs🍚

Whole wheat pasta, raw vs Bulgur Pilaf228 kcal more per 100 g

→🍝vs🍝

Whole wheat pasta, raw vs Whole wheat pasta224 kcal more per 100 g

→🍝vs🥖

Whole wheat pasta, raw vs Breadstick62 kcal fewer per 100 g

→

Foods Similar to Whole wheat pasta, raw

🥯

Poppy Seed Bagel

265 kcal

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

Frequently Asked Questions About Whole wheat pasta, raw

How many calories are in raw whole wheat pasta?

Raw whole wheat pasta provides 348 calories per 100 g. The same amount contains 14.6 g of protein and 8.2 g of fiber.

Is whole wheat pasta good for a vegan diet?

Yes, raw whole wheat pasta is compatible with vegan diets. It is also suitable for vegetarian, Mediterranean, flexitarian, and omnivore eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026