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Creamy Onion Whole Wheat Pasta Calories
Whole-grain pasta with a creamy onion sauce and dietary fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Creamy Onion Whole Wheat Pasta (250 g) has 390 calories. That works out to 156 calories per 100 g. It contains 57 g of carbs, 12.8 g of protein, 13.3 g of fat and 7.8 g of fiber. Its 40 µg of Selenium covers 73% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Creamy Onion Whole Wheat Pasta Nutrition Facts
Selected: 1 serving (medium) · 250 g
390
KCAL / 250G
Carbs
57g
· 21% DV
Protein
12.8g
· 26% DV
Fat
13.3g
· 17% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 13% · Fat 30%
Creamy Onion Whole Wheat Pasta nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 390 kcal | |
| Total fat | 13.3 g | 17% |
| Saturated fat | 7.55 g | 38% |
| Trans fat | 0.3 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 57 g | 21% |
| Fiber | 7.8 g | 28% |
| Protein | 12.8 g | 26% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Creamy Onion Whole Wheat Pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 390 kcal |
| 100 g | 100 g | 156 kcal |
| 1 cup (small) | 140 g | 218 kcal |
| 1 serving (small) | 180 g | 281 kcal |
| 1 cup (medium) | 200 g | 312 kcal |
| 1.5 cup (large) | 300 g | 468 kcal |
| 1 serving (large) | 350 g | 546 kcal |
| 1 pack (whole) | 400 g | 624 kcal |
Calculated from 156 calories per 100 g.
Frequently Asked Questions About Creamy Onion Whole Wheat Pasta
How do you make Creamy Onion Whole Wheat Pasta?
Creamy Onion Whole Wheat Pasta is made by tossing cooked whole wheat pasta with softened onions and a cream-based sauce. Reserve a little pasta water and stir it in gradually; its starch helps the sauce coat the pasta.
How do you stop Creamy Onion Whole Wheat Pasta sauce from splitting?
Keep the sauce at a gentle simmer rather than letting it boil hard. Add the cream after the onions have softened, then toss in the cooked pasta over low heat; high heat can make a dairy-based sauce separate.
How should you cook onions for Creamy Onion Whole Wheat Pasta?
Cook thinly sliced onions over medium-low heat until soft and lightly golden. This brings out their sweetness and gives the sauce a mellow onion flavor; rushing them over high heat can leave them browned outside but sharp-tasting.
Why does whole wheat pasta in Creamy Onion Whole Wheat Pasta taste chewy?
Whole wheat pasta naturally has a firmer, heartier bite than refined pasta. Check it near the end of the package cooking range and taste a piece before draining, since the texture can turn from pleasantly firm to tough if it is undercooked.
Can you make Creamy Onion Whole Wheat Pasta without heavy cream?
Yes, you can make Creamy Onion Whole Wheat Pasta with half-and-half or milk thickened gently with a little flour. The sauce will be less rich, so add the liquid gradually and avoid boiling it to keep the texture smooth.
What herbs go well in Creamy Onion Whole Wheat Pasta?
Thyme, black pepper, and parsley all work well in Creamy Onion Whole Wheat Pasta. Thyme complements the cooked onion, while parsley adds freshness; add delicate herbs near the end so their flavor does not disappear during cooking.
Can you freeze Creamy Onion Whole Wheat Pasta?
You can freeze Creamy Onion Whole Wheat Pasta, but the cream sauce may become grainy or separate when thawed. For better texture, freeze the cooked onion sauce separately from the pasta, then combine and warm them gently after thawing.
How do you reheat Creamy Onion Whole Wheat Pasta without drying it out?
Reheat Creamy Onion Whole Wheat Pasta in a covered pan over low heat with a splash of milk or water. Stir gently as it warms; adding liquid little by little loosens the thickened sauce without making the pasta soggy.
What should you serve with Creamy Onion Whole Wheat Pasta?
Serve Creamy Onion Whole Wheat Pasta with a crisp green salad or roasted vegetables. Their fresh, lightly textured flavors balance the creamy sauce; grilled chicken is another option if you want to add a more substantial side.
How can you make Creamy Onion Whole Wheat Pasta lighter?
Make Creamy Onion Whole Wheat Pasta lighter by replacing some of the cream with milk or pasta water and using only enough oil to soften the onions. A little pasta water also helps the reduced amount of cream coat the noodles.
Creamy Onion Whole Wheat Pasta Vitamins & Minerals
Vitamins
B3
4.5mg · 28% DV
B1
0.3mg · 25% DV
B2
0.25mg · 19% DV
B12
0.45µg · 19% DV
Minerals
Selenium
40µg · 73% DV
Manganese
1.55mg · 67% DV
Phosphorus
298mg · 43% DV
Copper
0.33mg · 37% DV
Sodium
525mg · 23% DV
Potassium ⭐
355mg · 10% DV
Creamy Onion Whole Wheat Pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Creamy Onion Whole Wheat Pasta
To burn the 390 calories in 1 serving (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Creamy Onion Whole Wheat Pasta?
Creamy onion whole wheat pasta combines whole-wheat pasta with a smooth sauce softened and flavoured with cooked onions. It is a straightforward home-style pasta dish rather than a preparation tied to one particular region, and fits the broader tradition of pairing pasta with a creamy sauce.
The sauce brings gentle sweetness and a mellow, silky texture, while the whole-wheat pasta has a heartier, slightly nutty bite. Serve it warm as a weeknight main, with a crisp salad or simply cooked vegetables alongside. Whole-wheat pasta contributes dietary fibre, and the creamy sauce makes the dish more substantial. For a lighter version, use a modest amount of cream and soften the onions with just a little oil.
How Nutritious Is Creamy Onion Whole Wheat Pasta?
Nutrient density
Medium
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
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.
Is Creamy Onion Whole Wheat Pasta 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 Creamy Onion Whole Wheat Pasta Contain Allergens?
Contains these allergens:
Which Diets Is Creamy Onion Whole Wheat Pasta Good For?
Vegan
— Not 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
Creamy Onion Whole Wheat Pasta Fat Profile
SATURATED
7.55g
MONOUNSATURATED
3.23g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 10.6:1
Above the ideal 4:1 (10.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.