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Plain wheat pasta Calories
Cooked wheat pasta without sauce or added oil; primarily a carbohydrate source.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Plain wheat pasta (140 g) has 220 calories. That works out to 157 calories per 100 g. It contains 43.3 g of carbs, 8.1 g of protein, 1.3 g of fat and 2.5 g of fiber. Its 36.4 µg of Selenium covers 66% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Plain wheat pasta Nutrition Facts
Selected: 1 cup (medium) · 140 g
220
KCAL / 140G
Carbs
43.3g
· 16% DV
Protein
8.1g
· 16% DV
Fat
1.3g
· 2% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 15% · Fat 5%
Plain wheat pasta nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.28 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.4 mg | 0% |
| Total carbohydrate | 43.3 g | 16% |
| Fiber | 2.5 g | 9% |
| Protein | 8.1 g | 16% |
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 Cup of Plain wheat pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 220 kcal |
| 1 ounce (medium) | 28.4 g | 45 kcal |
| ½ cup (small) | 70 g | 110 kcal |
| 100 g | 100 g | 157 kcal |
| 1 serving (small) | 120 g | 188 kcal |
| 1 serving (medium) | 180 g | 283 kcal |
| 1.5 cup (large) | 210 g | 330 kcal |
| 1 serving (large) | 250 g | 393 kcal |
Calculated from 157 calories per 100 g.
Frequently Asked Questions About Plain wheat pasta
How long should you boil plain wheat pasta?
Boil plain wheat pasta until it reaches the texture you want, using the package directions as a starting point. Start tasting near the suggested finish time, since shape and thickness affect how quickly it cooks.
How do you know when plain wheat pasta is al dente?
Plain wheat pasta is al dente when it is tender outside but still slightly firm in the center. Taste a piece: it should not have a dry, hard core, yet it should hold its shape rather than feel soft or mushy.
Does plain wheat pasta need to be rinsed after cooking?
No, plain wheat pasta usually should not be rinsed after draining. Its surface starch helps sauce cling to it. Rinsing is useful when you are making a cold pasta salad and want to stop the cooking and cool the pasta quickly.
What is the best way to keep plain wheat pasta from sticking together?
Cook plain wheat pasta in plenty of boiling water and stir it well soon after adding it. Keep the water boiling gently and stir from time to time; adding oil to the water is not a reliable way to prevent sticking.
Can you cook plain wheat pasta ahead of time?
Yes, you can cook plain wheat pasta ahead of time and refrigerate it in a covered container. Tossing it with a little sauce before storing helps keep it from clumping; add a splash of water when reheating if it seems dry.
How long does cooked plain wheat pasta last in the fridge?
Cooked plain wheat pasta generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly rather than leaving it at room temperature for an extended time, and discard it if its smell or appearance has changed.
Can you freeze cooked plain wheat pasta?
Yes, cooked plain wheat pasta can be frozen in airtight, meal-size portions. Its texture may be softer after thawing, so it works especially well in soups, baked pasta dishes, or meals where it will be reheated with sauce.
How do you reheat plain wheat pasta without drying it out?
Reheat plain wheat pasta with a small splash of water in a covered pan or microwave-safe dish. Stir partway through so it warms evenly; if it is already mixed with sauce, add a little extra sauce instead.
What sauce goes well with plain wheat pasta?
Tomato, pesto, and simple olive-oil-and-garlic sauces all pair well with plain wheat pasta. Mix the drained pasta with the sauce while it is hot so the coating spreads evenly; reserve a little pasta water to loosen a thick sauce.
What is the difference between plain wheat pasta and whole-wheat pasta?
Plain wheat pasta is typically made from refined wheat flour or semolina, while whole-wheat pasta uses the whole grain. Whole-wheat pasta has a heartier flavor and firmer, denser texture, so it may need a different cooking time.
Plain wheat pasta Vitamins & Minerals
Vitamins
B1
0.31mg · 26% DV
Folate
102.2µg · 26% DV
B3
1.82mg · 11% DV
B5
0.42mg · 8% DV
Minerals
Selenium
36µg · 65% DV
Manganese
0.42mg · 18% DV
Copper
0.14mg · 16% DV
Phosphorus
81mg · 12% DV
Potassium ⭐
62mg · 2% DV
Sodium
1.4mg · 0% DV
Plain wheat pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain wheat pasta
To burn the 220 calories in 1 cup (medium) (140 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 Plain wheat pasta?
Plain wheat pasta is wheat-based pasta cooked in water and served without oil or sauce. It is a familiar staple in many cuisines, from Italian pasta dishes to quick home-cooked meals around the world. On its own it has a mild flavour and tender, chewy texture, making it easy to pair with tomato sauce, vegetables, cheese or beans. You can also serve it as a simple side alongside a main dish.
Its nutritional character is mainly carbohydrate, with 30.9 g of carbohydrates per 100 g. For a more balanced, filling meal, combine it with vegetables and a source of protein such as lentils or beans; keeping the sauce light preserves its simple character.
How Nutritious Is Plain wheat pasta?
Nutrient density
Low
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 Plain wheat pasta 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 Plain wheat pasta Contain Allergens?
Contains these allergens:
Which Diets Is Plain 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
Plain wheat pasta Fat Profile
SATURATED
0.28g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.