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Whole wheat spaghetti, raw Calories
High-fiber whole wheat pasta
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole wheat spaghetti, raw (85 g) has 296 calories. That works out to 348 calories per 100 g. It contains 61.5 g of carbs, 12.4 g of protein, 2.1 g of fat and 9.1 g of fiber. Its 2.6 mg of Manganese covers 111% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Whole wheat spaghetti, raw Nutrition Facts
Selected: 1 serving (medium) · 85 g
296
KCAL / 85G
Carbs
61.5g
· 22% DV
Protein
12.4g
· 25% DV
Fat
2.1g
· 3% DV
Fiber
9.1g
· 33% 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 spaghetti, raw nutrition facts table · 1 serving (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 296 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 4.25 mg | 0% |
| Total carbohydrate | 61.5 g | 22% |
| Fiber | 9.1 g | 33% |
| Protein | 12.4 g | 25% |
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 spaghetti, raw?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 85 g | 296 kcal |
| 1 ounce (small) | 28 g | 97 kcal |
| 1 piece (mini) | 50 g | 174 kcal |
| 1 serving (small) | 60 g | 209 kcal |
| 100 g | 100 g | 348 kcal |
| 2 piece (double) | 100 g | 348 kcal |
| 1 cup (chopped) | 100 g | 348 kcal |
| 1 serving (large) | 120 g | 418 kcal |
| 1 pack (whole) | 500 g | 1740 kcal |
Calculated from 348 calories per 100 g.
Frequently Asked Questions About Whole wheat spaghetti, raw
Is whole wheat spaghetti healthier than regular spaghetti?
Whole wheat spaghetti generally retains more of the wheat grain than regular pasta made with refined flour, giving it a heartier texture and more fiber. It can make a filling meal, especially when paired with vegetables and a protein-rich sauce.
Does whole wheat spaghetti taste different from regular spaghetti?
Yes, whole wheat spaghetti usually has a nuttier, more robust flavor and a firmer, sometimes slightly grainier texture. Tomato, mushroom, and olive-oil sauces pair well with it, while a mild sauce may make the difference more noticeable.
How do you cook whole wheat spaghetti so it is not mushy?
Cook whole wheat spaghetti in plenty of boiling water and stir it occasionally, then start tasting before the package’s suggested time is up. Drain it as soon as it reaches the texture you like; it continues softening if left in hot water.
How long does whole wheat spaghetti take to cook?
Whole wheat spaghetti’s cooking time varies by brand and thickness, so use the package directions as a guide rather than a guarantee. Taste a strand near the end and drain it slightly firm if you plan to finish it in sauce.
What sauces go best with whole wheat spaghetti?
Whole wheat spaghetti works especially well with tomato, garlic-and-olive-oil, mushroom, and vegetable sauces. Its stronger wheat flavor can stand up to robust seasonings; toss the drained pasta with the sauce so it coats the strands evenly.
Can you freeze cooked whole wheat spaghetti?
Yes, cooked whole wheat spaghetti can be frozen, though it may soften somewhat when reheated. Cool it promptly, portion it into airtight containers, and thaw it in the refrigerator or reheat it directly with a little sauce or water.
How long does cooked whole wheat spaghetti last in the fridge?
Cooked whole wheat spaghetti keeps for a few days in the refrigerator when cooled promptly and stored in a sealed container. Reheat only the portion you need, and add a splash of water or sauce if the pasta has dried out.
Is whole wheat spaghetti made from whole grains?
Yes, whole wheat spaghetti is made with whole-wheat flour, which includes the bran and germ as well as the starchy part of the grain. Check the ingredient list for whole-wheat flour as the main ingredient if you are comparing products.
Can you meal-prep whole wheat spaghetti without it sticking together?
Yes, you can prepare whole wheat spaghetti ahead by draining it well, tossing it lightly with oil or sauce, and chilling it in a sealed container. Keep the sauce separate if you want more control over the pasta’s texture when reheating.
How is whole wheat spaghetti made?
Whole wheat spaghetti is made by mixing whole-wheat flour with water, shaping the dough through pasta dies, and drying the strands. It is a processed food, but its main ingredient is whole-grain flour rather than refined wheat flour.
Whole wheat spaghetti, raw Vitamins & Minerals
Vitamins
B1
0.43mg · 36% DV
B3
5.44mg · 34% DV
B6
0.34mg · 20% DV
B5
0.85mg · 17% DV
Minerals
Manganese
2.55mg · 111% DV
Selenium
54µg · 98% DV
Phosphorus
341mg · 49% DV
Copper
0.34mg · 38% DV
Potassium ⭐
309mg · 9% DV
Sodium
4.25mg · 0% DV
Whole wheat spaghetti, raw Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat spaghetti, raw
To burn the 296 calories in 1 serving (medium) (85 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 spaghetti, raw?
Whole wheat spaghetti, raw is the dried, uncooked form of spaghetti made with whole wheat flour, which retains more of the grain than refined pasta. It has a slightly nutty flavour and a heartier, firmer bite when cooked, and is a whole-grain take on pasta associated with Italian cooking.
Serve it with tomato sauce, olive oil, vegetables or beans; it also works well with the simple tomato-based sauces common in Italian-American kitchens. Its whole-grain character makes it a notably high-fibre pasta, with 10.7 g of fibre per 100 g. For a lighter meal, pair a moderate portion with plenty of vegetables and use a tomato or olive-oil sauce rather than a rich cream-based one.
How Nutritious Is Whole wheat spaghetti, 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 spaghetti, 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 spaghetti, raw Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat spaghetti, 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 spaghetti, raw Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.92g
Omega 6:3 ratio 12.1:1
Above the ideal 4:1 (12.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.