Food Groups
Ready & Packaged Foods12 ›Vegetables & Legumes12 ›Desserts & Confectionery8 ›Meat & Protein10 ›Grains & Bakery6 ›Beverages6 ›Milk & Dairy4 ›Natural & Other Foods14 ›Categories
Category
Canned & Jarred ProductsBrowse every food in this category.
Canned & Jarred ProductsSee all products →Category
Packaged Breakfast ProductsBrowse every food in this category.
Packaged Breakfast ProductsSee all products →Category
Other Packaged FoodsBrowse every food in this category.
Other Packaged FoodsSee all products →Category
Radishes & BrassicasBrowse every food in this category.
Radishes & BrassicasSee all products →Category
Ice Cream & Frozen DessertsBrowse every food in this category.
Ice Cream & Frozen DessertsSee all products →Category
Puddings & Cream DessertsBrowse every food in this category.
Puddings & Cream DessertsSee all products →Category
Plant Protein & TofuBrowse every food in this category.
Plant Protein & TofuSee all products →Category
Protein Products & PowdersBrowse every food in this category.
Protein Products & PowdersSee all products →Category
Other High-Protein FoodsBrowse every food in this category.
Other High-Protein FoodsSee all products →Category
Bread & Grain BakeryBrowse every food in this category.
Bread & Grain BakerySee all products →Category
Oats & Breakfast CerealsBrowse every food in this category.
Oats & Breakfast CerealsSee all products →Category
Wheat, Flour & BulgurBrowse every food in this category.
Wheat, Flour & BulgurSee all products →Category
Fruit & Vegetable JuicesBrowse every food in this category.
Fruit & Vegetable JuicesSee all products →Category
Water & Mineral WaterBrowse every food in this category.
Water & Mineral WaterSee all products →Category
Energy, Sports, Smoothie & OtherBrowse every food in this category.
Energy, Sports, Smoothie & OtherSee all products →Category
Yoghurt, Kefir & AyranBrowse every food in this category.
Yoghurt, Kefir & AyranSee all products →Category
Butter, Cream & OtherBrowse every food in this category.
Butter, Cream & OtherSee all products →Category
Other / Processed SeafoodBrowse every food in this category.
Other / Processed SeafoodSee all products →Category
Other / Dried FruitsBrowse every food in this category.
Other / Dried FruitsSee all products →Category
Herbs & Spice BlendsBrowse every food in this category.
Herbs & Spice BlendsSee all products →
🍝
Whole wheat pasta Calories
High-fiber whole grain pasta
CALORIES
GI
POTASSIUM
FIBER
Whole wheat pasta Nutrition Facts
Selected: 100 g
348
KCAL / 100G
Carbs
69.7g
· 78%
Protein
14.1g
· 16%
Fat
2.5g
· 6%
Fiber
8g
Whole wheat pasta Vitamins & Minerals
Vitamins
B3
6.7mg · 42% DV
B1
0.4mg · 33% DV
B6
0.4mg · 24% DV
B5
1mg · 20% DV
Minerals
Manganese
3mg · 130% DV
Selenium
63µg · 115% DV
Phosphorus
300mg · 43% DV
Magnesium
143mg · 34% 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 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 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
0.5g
MONOUNSATURATED
0.3g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
Foods Similar to Whole wheat pasta
Whole wheat pasta — Frequently Asked Questions
How do you cook whole wheat pasta without making it mushy?
Cook it in plenty of salted boiling water and start checking it at the lower end of the package time. Toss it with sauce promptly after draining to help prevent sticking.
Should whole wheat pasta be rinsed after cooking?
Usually no, because rinsing removes surface starch that helps sauce cling to the pasta. A brief rinse is useful only when making a cold pasta salad.
Why does whole wheat pasta feel firmer or denser than regular pasta?
The bran in whole wheat flour gives the dough a more pronounced, chewier texture. That is normal rather than a flaw, and cooking it al dente preserves the best texture.
How can I make whole wheat pasta taste less bitter?
Pair it with flavorful ingredients such as olive oil, tomato, mushrooms, garlic, lemon, or a yogurt-based sauce. Avoid overcooking, which can make its earthy flavor more noticeable.
Is whole wheat pasta better before or after a workout?
It can work well before longer exercise when eaten early enough to digest comfortably. After training, combine it with a protein source such as beans, tofu, eggs, or yogurt for a more balanced recovery meal.
Does eating whole wheat pasta at night cause weight gain?
Eating it at night does not by itself cause weight gain; overall intake, portions, and meal patterns matter more. For a late meal, choose a moderate portion with vegetables and protein rather than a heavy cream-based sauce.
How long does cooked whole wheat pasta keep in the fridge?
Cool it and refrigerate it in a covered container within two hours of cooking. It is generally best used within 3 to 4 days, and should be reheated until thoroughly hot.
Can cooked whole wheat pasta be frozen?
Yes, slightly undercooked plain pasta can be portioned and frozen. Its texture may become softer after thawing, so it is especially useful in soups, baked dishes, or saucy recipes.
What sauces go well with whole wheat pasta?
Tomato-based vegetable sauces, lentil or chickpea ragù, pesto, and olive oil with garlic all complement its robust flavor. Adding vegetables and a protein source makes the meal more satisfying and varied.
Can people with coeliac disease or gluten sensitivity eat whole wheat pasta?
No. Whole wheat pasta is made from wheat and contains gluten, so it is not suitable for people with coeliac disease or those medically advised to avoid gluten. Choose certified gluten-free pasta made from legumes, corn, or rice instead.
Have another question about Whole wheat pasta?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.