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Whole wheat pasta Calories
High fiber, made from whole wheat
CALORIES
GI
POTASSIUM
FIBER
Whole wheat pasta Nutrition Facts
Selected: 100 g
124
KCAL / 100G
Carbs
26g
· 78%
Protein
5.2g
· 16%
Fat
0.9g
· 6%
Fiber
3.8g
Whole wheat pasta Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B3
1.1mg · 7% DV
B5
0.3mg · 6% DV
Folate
18µg · 5% DV
Minerals
Manganese
1mg · 43% DV
Selenium
13µg · 24% DV
Phosphorus
108mg · 15% DV
Magnesium
44mg · 10% DV
Whole wheat pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole wheat pasta Processed?
NOVA 2
Minimally 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 Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat pasta 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 Fat Profile
SATURATED
0.17g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
Foods Similar to Whole wheat pasta
Whole wheat pasta — Frequently Asked Questions
Is whole wheat pasta more filling than regular pasta?
Usually yes. Its higher fiber content can slow digestion somewhat and help many people feel full for longer.
Does boiling whole wheat pasta change its nutrition a lot?
Cooking adds water, so the nutrition per 100 grams becomes more diluted, but the total nutrients in the portion are largely still there. Overcooking mainly affects texture and how quickly it is eaten.
Why does whole wheat pasta taste denser or chewier?
It contains more of the whole grain, including bran, which gives it a firmer, slightly rougher texture. That is why it often feels heartier than refined pasta.
How do you keep whole wheat pasta from turning mushy?
Cook it in plenty of boiling water and start checking at the lower end of the package time. Saving a little pasta water also helps the sauce coat it without overcooking.
Is whole wheat pasta better before or after a workout?
It can work at either time. Before training, a moderate portion is often easier to tolerate, while after training it pairs well with a protein source for a more balanced meal.
What foods pair well with whole wheat pasta for a balanced meal?
Beans, lentils, yogurt, cheese, eggs, fish, or meat can improve the protein balance of the meal. Adding vegetables and olive oil can also make it more satisfying and nutrient-dense.
How should dry whole wheat pasta be stored after opening?
Keep it in a sealed container in a cool, dry place. Protecting it from moisture and strong odors helps preserve quality.
How long does cooked whole wheat pasta last in the fridge?
It generally keeps for 3 to 4 days in a sealed container. If it has dairy- or meat-based sauce, freshness should be checked more carefully.
Can whole wheat pasta be frozen?
Yes, cooked whole wheat pasta can be frozen in portions. The texture may soften a bit after thawing, so slightly undercooking it first often works best.
Who should be careful with whole wheat pasta?
People with celiac disease or medically relevant gluten sensitivity should avoid it because it contains gluten. Those who are not used to much fiber may also want to increase portions gradually.
Have another question about Whole wheat pasta?
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Nutrition data compiled from USDA FoodData Central and scientific sources.