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Filiz Whole Wheat Pasta (raw) Calories
Whole wheat, high fiber, protein source, vegan
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Filiz Whole Wheat Pasta (raw) (70 g) has 238 calories. That works out to 340 calories per 100 g. It contains 46.9 g of carbs, 9.1 g of protein, 1.8 g of fat and 4.9 g of fiber. Its 49 µg of Selenium covers 89% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Filiz Whole Wheat Pasta (raw) Nutrition Facts
Selected: 1 cup (medium) · 70 g
238
KCAL / 70G
Carbs
46.9g
· 17% DV
Protein
9.1g
· 18% DV
Fat
1.8g
· 2% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 15% · Fat 7%
Filiz Whole Wheat Pasta (raw) nutrition facts table · 1 cup (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.28 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3.5 mg | 0% |
| Total carbohydrate | 46.9 g | 17% |
| Fiber | 4.9 g | 18% |
| Protein | 9.1 g | 18% |
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 Cup of Filiz Whole Wheat Pasta (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 70 g | 238 kcal |
| 1 piece (whole) | 12 g | 41 kcal |
| 1 cup (small) | 50 g | 170 kcal |
| 1 serving (medium) | 70 g | 238 kcal |
| 1 cup (large) | 90 g | 306 kcal |
| 100 g | 100 g | 340 kcal |
| 2 serving (large) | 140 g | 476 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Filiz Whole Wheat Pasta (raw)
How do you cook Filiz whole wheat pasta?
Cook Filiz whole wheat pasta in plenty of boiling water, stirring occasionally so the pieces do not stick. Taste it as it cooks and drain when it reaches your preferred texture; saving a little pasta water can help the sauce cling.
How long does Filiz whole wheat pasta take to cook?
The cooking time for Filiz whole wheat pasta varies with the pasta shape and how firm you like it. Start with the time on the package and taste a piece before draining, since whole wheat pasta can turn soft if overcooked.
Why is Filiz whole wheat pasta chewier than regular pasta?
Filiz whole wheat pasta retains the bran and germ of the wheat, which gives it a heartier, often chewier texture than pasta made from refined flour. Check a piece near the end of cooking to catch the texture you prefer.
Can you substitute Filiz whole wheat pasta for regular pasta in recipes?
Yes, you can generally substitute Filiz whole wheat pasta for regular pasta in the same dishes. Its stronger wheat flavor and firmer bite work especially well with robust sauces; check the texture as it cooks rather than assuming the usual timing.
What sauces go best with Filiz whole wheat pasta?
Tomato, roasted vegetable, mushroom, and olive-oil-based sauces pair well with Filiz whole wheat pasta. Its robust flavor can stand up to hearty sauces, and tossing the drained pasta with the sauce and a splash of cooking water helps coat it evenly.
Should you rinse Filiz whole wheat pasta after cooking?
No, do not rinse Filiz whole wheat pasta for a hot dish. Rinsing washes away surface starch that helps sauce cling; drain it and toss it directly with the sauce. Rinsing is useful only when you need to cool pasta for a cold salad.
How do you keep Filiz whole wheat pasta from sticking together?
Stir Filiz whole wheat pasta a few times during the first minutes of cooking, when pieces are most likely to stick. Use a large pot of boiling water, drain it promptly, and mix it with sauce rather than leaving it in a pile.
How should you store an opened pack of Filiz whole wheat pasta?
Keep leftover dry Filiz whole wheat pasta in an airtight container in a cool, dry cupboard. Protect it from moisture and pantry pests, and follow the package date and storage directions for the best quality.
Can you meal-prep Filiz whole wheat pasta?
Yes, Filiz whole wheat pasta works for meal prep. Cook it slightly firm, cool it promptly, and refrigerate it in a sealed container; store sauce separately when possible to preserve the texture and keep the pasta from absorbing too much liquid.
Is Filiz whole wheat pasta more filling than regular pasta?
It can be more filling for some people because Filiz whole wheat pasta contains more fiber than typical refined pasta. Pairing it with vegetables and a source of protein can make a meal more satisfying; the effect varies with the portion and the rest of the meal.
Filiz Whole Wheat Pasta (raw) Vitamins & Minerals
Vitamins
B1
0.32mg · 27% DV
B3
3.15mg · 20% DV
B5
0.63mg · 13% DV
B6
0.13mg · 8% DV
Minerals
Selenium
49µg · 89% DV
Manganese
1.75mg · 76% DV
Copper
0.28mg · 31% DV
Phosphorus
210mg · 30% DV
Potassium ⭐
245mg · 7% DV
Sodium
3.5mg · 0% DV
Filiz Whole Wheat Pasta (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Filiz Whole Wheat Pasta (raw)
To burn the 238 calories in 1 cup (medium) (70 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 Filiz Whole Wheat Pasta (raw)?
Filiz whole wheat pasta is a dry pasta made with whole wheat flour, sold uncooked and boiled before serving. It has a more pronounced grain flavour and a pleasantly substantial texture than pasta made with refined flour. Serve it with tomato or vegetable sauces, or toss it with olive oil, garlic and seasonal ingredients for a simple meal. Cooking it just until tender helps it keep some bite and hold up well to a hearty sauce.
Its whole-grain flour makes it a source of fibre and protein: a 100 g portion contains 7 g of fibre. For a satisfying, balanced plate, pair it with vegetables and beans, or choose a tomato-based sauce if you want a lighter alternative to a creamy one.
How Nutritious Is Filiz Whole Wheat Pasta (raw)?
Nutrient density
High
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 Filiz Whole Wheat Pasta (raw) 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 Filiz Whole Wheat Pasta (raw) Contain Allergens?
Contains these allergens:
Which Diets Is Filiz 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
Filiz Whole Wheat Pasta (raw) Fat Profile
SATURATED
0.28g
MONOUNSATURATED
0.21g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.