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Whole wheat pasta (raw) Calories
High fiber, complex carbohydrate, source of protein
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Whole wheat pasta (raw) (85 g) has 289 calories. That works out to 340 calories per 100 g. It contains 59.5 g of carbs, 11 g of protein, 2.1 g of fat and 6.8 g of fiber. Its 59.5 µg of Selenium covers 108% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Whole wheat pasta (raw) Nutrition Facts
Selected: 100 g
340
KCAL / 100G
Carbs
70g
· 25% DV
Protein
13g
· 26% DV
Fat
2.5g
· 3% DV
Fiber
8g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 15% · Fat 6%
Whole wheat pasta (raw) Vitamins & Minerals
Vitamins
B1
0.45mg · 38% DV
B3
3mg · 19% DV
B5
0.9mg · 18% DV
B2
0.15mg · 12% DV
Minerals
Selenium
70µg · 127% DV
Manganese
2mg · 87% DV
Phosphorus
350mg · 50% DV
Magnesium
143mg · 34% DV
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.
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 340 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.
Is 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 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
0.4g
MONOUNSATURATED
0.3g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 12.9:1
Above the ideal 4:1 (12.9:1).
Compare Whole wheat pasta (raw)
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Frequently Asked Questions About Whole wheat pasta (raw)
How many calories are in whole wheat pasta?
Raw whole wheat pasta provides 340 calories per 100 g. The same amount contains 13 g of protein, 70 g of carbohydrates, and 8 g of fiber.
Is whole wheat pasta suitable for a diet?
Whole wheat pasta fits vegan, vegetarian, Mediterranean, flexitarian, and omnivorous eating patterns. Its glycemic index is 45, but it contains gluten and is not suitable for people with a gluten allergy.
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Nutrition data compiled from USDA FoodData Central and scientific sources.