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Whole wheat pasta, raw Calories
High in complex carbohydrates and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Whole wheat pasta, raw has 348 calories. It contains 72.8 g of carbs, 14.6 g of protein, 2.5 g of fat and 8.2 g of fiber. Its 3.1 mg of Manganese covers 135% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Whole wheat pasta, raw Nutrition Facts
Selected: 100 g
348
KCAL / 100G
Carbs
72.8g
· 26% DV
Protein
14.6g
· 29% DV
Fat
2.5g
· 3% DV
Fiber
8.2g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 16% · Fat 6%
Whole wheat pasta, raw nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 348 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 72.8 g | 26% |
| Fiber | 8.2 g | 29% |
| Protein | 14.6 g | 29% |
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 Whole wheat pasta, raw?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 348 kcal |
| 1 ounce (small) | 28 g | 97 kcal |
| 2 ounce (medium) | 56 g | 195 kcal |
| 1 serving (small) | 75 g | 261 kcal |
| 3 ounce (large) | 85 g | 296 kcal |
| 100 g | 100 g | 348 kcal |
| 1 cup (chopped) | 100 g | 348 kcal |
| 1 serving (large) | 125 g | 435 kcal |
| 1 serving (extra large) | 150 g | 522 kcal |
| 1 piece (whole) | 500 g | 1740 kcal |
Calculated from 348 calories per 100 g.
Frequently Asked Questions About Whole wheat pasta, raw
How long does whole wheat pasta take to cook?
Whole wheat pasta’s cooking time varies by shape and brand. Follow the package directions, then taste a piece near the end of the suggested time so you can drain it when it reaches your preferred texture.
How do you cook whole wheat pasta so it isn’t mushy?
Cook whole wheat pasta in plenty of boiling water and stir it occasionally. Start checking it before the package’s suggested cooking time is up, and drain it promptly once it is tender but still pleasantly firm.
Does whole wheat pasta taste different from regular pasta?
Yes, whole wheat pasta has a nuttier, more pronounced flavor and a firmer, grainier texture than pasta made with refined flour. Its distinctive taste pairs well with robust tomato, vegetable, and herb sauces.
What sauce goes best with whole wheat pasta?
Tomato, roasted vegetable, olive oil, and herb-based sauces pair well with whole wheat pasta. Its hearty flavor also stands up to richer sauces, and tossing it with the sauce while warm helps the sauce coat it.
Should you rinse whole wheat pasta after cooking?
No, don’t rinse whole wheat pasta for a hot dish: rinsing removes surface starch that helps sauce cling. Rinsing is useful when you’re making a cold pasta salad and want to stop the cooking quickly.
Why does whole wheat pasta fall apart?
Whole wheat pasta can fall apart if it is overcooked or left sitting in hot water after draining. Check it early, drain it as soon as it reaches the texture you want, and mix it gently with the sauce.
Is whole wheat pasta healthier than regular pasta?
Whole wheat pasta provides more fiber than typical refined pasta, which can support digestion and help a meal feel more filling. The difference is most useful when it fits into meals with vegetables and other nourishing foods.
How should you store uncooked whole wheat pasta?
Store uncooked whole wheat pasta in a cool, dry cupboard, away from sunlight and moisture. Keep the package sealed or transfer the pasta to an airtight container to protect it from humidity and pantry pests.
Can people with diabetes eat whole wheat pasta?
People with diabetes can include whole wheat pasta, but it still contains carbohydrates and can raise blood glucose. Portion size and the rest of the meal matter; a clinician or dietitian can help tailor advice to your needs.
Can you eat whole wheat pasta uncooked?
You can technically eat dry whole wheat pasta, but it is hard and unpleasant to chew. Cooking softens it and makes it easier to eat, so uncooked pasta is not a practical snack.
Whole wheat pasta, raw Vitamins & Minerals
Vitamins
B3
6.7mg · 42% DV
B1
0.5mg · 42% DV
B6
0.4mg · 24% DV
Biotin
6µg · 20% DV
Minerals
Manganese
3.1mg · 135% DV
Selenium
63µg · 115% DV
Phosphorus
430mg · 61% DV
Copper
0.32mg · 36% DV
Potassium ⭐
363mg · 11% DV
Sodium
6mg · 0% DV
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 Whole wheat pasta, raw
To burn the 348 calories in 100 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 Whole wheat pasta, raw?
Raw whole wheat pasta is dried pasta made with whole wheat flour, which retains the grain’s bran and germ. Compared with pasta made from refined flour, it has a nuttier, more pronounced grain flavour and a firmer, slightly coarser bite when cooked.
It is typically boiled and served with tomato or vegetable sauces, olive oil and herbs, or added to soups and cold pasta salads. In Turkey, it can be used much like other pasta, with home-style tomato sauces or seasonal vegetables. It provides complex carbohydrates and fibre, with 8.2 g of fibre per 100 g. Pair it with vegetables and beans or lentils for a filling meal.
How Nutritious Is Whole wheat 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 Whole wheat 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 Whole wheat pasta, raw Contain Allergens?
Contains these allergens:
Which Diets Is 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
Whole wheat pasta, raw Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.32g
POLYUNSATURATED
1.11g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.