1 cup (medium) of Whole wheat pasta, cooked (140 g) has 209 calories. That works out to 149 calories per 100 g. It contains 43.3 g of carbs, 7.7 g of protein, 1.5 g of fat and 6.3 g of fiber. Its 36.4 µg of Selenium covers 66% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.

Whole wheat pasta, cooked Nutrition Facts

Selected: 100 g

149

KCAL / 100G

Carbs

30.9g

· 11% DV

Protein

5.5g

· 11% DV

Fat

1.1g

· 1% DV

Fiber

4.5g

· 16% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 79% · Protein 14% · Fat 7%

Whole wheat pasta, cooked Vitamins & Minerals

Vitamins

1.4mg · 9% DV

0.08mg · 7% DV

Biotin

2µg · 7% DV

0.23mg · 5% DV

Minerals

Selenium

26µg · 47% DV

Manganese

1mg · 43% DV

Phosphorus

143mg · 20% DV

Magnesium

43mg · 10% DV

How Nutritious Is Whole wheat pasta, cooked?

Nutrient density

Medium

58/ 100

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

56/ 100

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, cooked Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Whole wheat pasta, cooked

To burn the 149 calories in 100 g:

🚶

37min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

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, cooked 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, cooked Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Whole wheat pasta, cooked 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, cooked Fat Profile

SATURATED

0.21g

MONOUNSATURATED

0.16g

POLYUNSATURATED

0.45g

⚖️

Omega 6:3 ratio 14:1

Above the ideal 4:1 (14:1).

Compare Whole wheat pasta, cooked

🍝vs🥯

Whole wheat pasta, cooked vs Poppy Seed Bagel116 kcal fewer per 100 g

→🍝vs🍚

Whole wheat pasta, cooked vs Bulgur Pilaf29 kcal more per 100 g

→🍝vs🍝

Whole wheat pasta, cooked vs Whole wheat pasta25 kcal more per 100 g

→🍝vs🥖

Whole wheat pasta, cooked vs Breadstick261 kcal fewer per 100 g

→

Foods Similar to Whole wheat pasta, cooked

🥯

Poppy Seed Bagel

265 kcal

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

Frequently Asked Questions About Whole wheat pasta, cooked

How many calories are in cooked whole wheat pasta?

Cooked whole wheat pasta contains 149 calories per 100 g. The same serving provides 5.5 g of protein, 30.9 g of carbohydrates, and 4.5 g of fiber.

Is cooked whole wheat pasta low glycemic?

Cooked whole wheat pasta has a glycemic index of 42. It contains gluten, so it is not suitable for people with a gluten allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026