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Filiz wholegrain pasta (raw) Calories
High fiber, complex carbs, raw
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Filiz wholegrain pasta (raw) (70 g) has 238 calories. That works out to 340 calories per 100 g. It contains 46.9 g of carbs, 8.8 g of protein, 1.8 g of fat and 5.3 g of fiber. Its 24.5 µg of Selenium covers 45% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Filiz wholegrain pasta (raw) Nutrition Facts
Selected: 1 serving (medium) · 70 g
238
KCAL / 70G
Carbs
46.9g
· 17% DV
Protein
8.8g
· 18% DV
Fat
1.8g
· 2% DV
Fiber
5.3g
· 19% 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 wholegrain pasta (raw) nutrition facts table · 1 serving (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 | 5.3 g | 19% |
| Protein | 8.8 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 Serving of Filiz wholegrain pasta (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 70 g | 238 kcal |
| 1 piece (small) | 10 g | 34 kcal |
| 1 piece (large) | 20 g | 68 kcal |
| 1 serving (small) | 50 g | 170 kcal |
| 1 cup (small) | 60 g | 204 kcal |
| 1 cup (medium) | 80 g | 272 kcal |
| 100 g | 100 g | 340 kcal |
| 1 serving (large) | 100 g | 340 kcal |
| 1 cup (large) | 120 g | 408 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Filiz wholegrain pasta (raw)
How do you cook Filiz wholegrain pasta?
Add Filiz wholegrain pasta to boiling water and stir occasionally so the pieces do not stick together. Follow the package directions, then taste near the end of cooking to get the firmness you prefer.
How long does Filiz wholegrain pasta take to cook?
The cooking time depends on the pasta shape and how firm you like it. Use the time printed on the Filiz wholegrain pasta package as a guide and check the texture as it cooks.
Can Filiz wholegrain pasta replace regular pasta in recipes?
Yes, Filiz wholegrain pasta can replace regular pasta in most recipes. Its firmer texture and more pronounced grain flavor may change the result slightly, so pair it with a sauce that complements that taste.
What sauces go well with Filiz wholegrain pasta?
Tomato, olive-oil, vegetable, mushroom, and herb-based sauces work well with Filiz wholegrain pasta. Their flavors complement its earthy, grain-forward taste without overwhelming the pasta.
Should you rinse Filiz wholegrain pasta after cooking?
Usually, no: draining Filiz wholegrain pasta without rinsing leaves some surface starch to help sauce cling. Rinse it only when you are making a cold pasta salad and want to cool it quickly.
Can you eat Filiz wholegrain pasta raw?
No, Filiz wholegrain pasta is meant to be cooked before eating. Dry pasta is hard and difficult to chew, so boil it according to the package directions rather than eating it straight from the pack.
Why does Filiz wholegrain pasta have a firmer texture than regular pasta?
Filiz wholegrain pasta is made with wholegrain flour, which gives it a more substantial, grainy texture. It can also feel firmer after cooking, so check it near the end of the package’s suggested cooking time.
Is Filiz wholegrain pasta good for pasta salad?
Yes, Filiz wholegrain pasta works well in pasta salad when cooked until just tender and then cooled. Its firmer bite holds up alongside chopped vegetables, herbs, and a dressing.
How should you store an opened pack of Filiz wholegrain pasta?
Keep opened Filiz wholegrain pasta in a tightly sealed container in a cool, dry cupboard. Protect it from moisture and direct sunlight so the dry pasta stays in good condition.
How long does cooked Filiz wholegrain pasta keep in the fridge?
Cooked Filiz wholegrain pasta keeps for about three to four days in a covered container in the refrigerator. Refrigerate it promptly after cooking and reheat it thoroughly before serving.
Filiz wholegrain pasta (raw) Vitamins & Minerals
Vitamins
B1
0.32mg · 27% DV
B3
2.24mg · 14% DV
B5
0.56mg · 11% DV
Biotin
2.8µg · 9% DV
Minerals
Selenium
25µg · 45% DV
Manganese
0.84mg · 37% DV
Phosphorus
182mg · 26% DV
Copper
0.2mg · 22% DV
Potassium ⭐
224mg · 7% DV
Sodium
3.5mg · 0% DV
Filiz wholegrain pasta (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Filiz wholegrain pasta (raw)
To burn the 238 calories in 1 serving (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 wholegrain pasta (raw)?
Filiz wholegrain pasta (raw) is the dry, uncooked pasta sold in the packet, made with wholegrain flour. “Raw” describes its state before cooking; it is normally boiled rather than eaten uncooked. Compared with pasta made from refined flour, it has a nuttier grain flavour and a slightly heartier texture.
It works well in everyday meals with tomato sauce, vegetables, olive oil or cheese, and can also be cooled for a pasta salad. Its fibre and complex carbohydrates make it a satisfying base for lunch or dinner. Pair it with plenty of vegetables and a lighter sauce for a balanced plate, or add beans, lentils or another protein to make the meal more substantial.
How Nutritious Is Filiz wholegrain pasta (raw)?
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 Filiz wholegrain 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 Filiz wholegrain pasta (raw) Contain Allergens?
Contains these allergens:
Which Diets Is Filiz wholegrain 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 wholegrain pasta (raw) Fat Profile
SATURATED
0.28g
MONOUNSATURATED
0.21g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.