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Whole grain pasta Calories
More fiber and vitamins, lower glycemic load
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Whole grain pasta (75 g) has 255 calories. That works out to 340 calories per 100 g. It contains 51 g of carbs, 9.8 g of protein, 1.9 g of fat and 6 g of fiber. Its 0.9 mg of Manganese covers 39% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Whole grain pasta Nutrition Facts
Selected: 1 cup (medium) · 75 g
255
KCAL / 75G
Carbs
51g
· 19% DV
Protein
9.8g
· 20% DV
Fat
1.9g
· 2% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 15% · Fat 7%
Whole grain pasta nutrition facts table · 1 cup (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 255 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 3.75 mg | 0% |
| Total carbohydrate | 51 g | 19% |
| Fiber | 6 g | 21% |
| Protein | 9.8 g | 20% |
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 Whole grain pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 75 g | 255 kcal |
| 1 cup (extra small) | 40 g | 136 kcal |
| 1 piece (small) | 50 g | 170 kcal |
| 1 serving (small) | 60 g | 204 kcal |
| 1 piece (medium) | 80 g | 272 kcal |
| 100 g | 100 g | 340 kcal |
| 1 serving (large) | 100 g | 340 kcal |
| 1 cup (large) | 120 g | 408 kcal |
| 1 piece (large) | 120 g | 408 kcal |
| 2 cup (double) | 150 g | 510 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Whole grain pasta
Is whole grain pasta healthier than regular pasta?
Whole grain pasta retains more of the grain, including its bran, so it typically provides more fiber than pasta made with refined flour. That can make it a more filling choice, especially when paired with vegetables and a balanced sauce.
Why does whole grain pasta taste different from white pasta?
Whole grain pasta has a nuttier, earthier flavor because it contains more of the grain’s bran and germ. If that taste feels strong, try it with a robust tomato sauce, mushrooms, or roasted vegetables.
How do you cook whole grain pasta so it does not get mushy?
Cook whole grain pasta in plenty of boiling water and start checking its texture before the package’s suggested time is up. Drain it when it is just tender, especially if you plan to finish cooking it in a hot sauce.
What sauces go well with whole grain pasta?
Tomato, pesto, mushroom, and roasted vegetable sauces all work well with whole grain pasta. Its nuttier flavor also stands up to garlic and herbs, while a little pasta water helps lighter sauces cling to the strands.
Can you use whole grain pasta in pasta salad?
Yes, whole grain pasta works well in pasta salad and its firmer texture can hold up to vegetables and dressing. Cook it until just tender, then drain and cool it promptly before tossing it with the other ingredients.
Does whole grain pasta take longer to cook than regular pasta?
Sometimes, but the cooking time depends more on the pasta’s shape and brand than on a universal rule. Follow the package directions and taste a piece near the end, since whole grain pasta can turn from firm to soft quickly.
Is whole grain pasta a good choice for people with diabetes?
Whole grain pasta’s fiber may help moderate the rise in blood sugar compared with refined pasta, but portion size and the rest of the meal still matter. Pairing it with vegetables and protein can make a more balanced meal.
Does whole grain pasta keep you full longer?
It may help you feel full for longer because whole grain pasta generally contains more fiber than refined pasta. A meal with a sensible portion, vegetables, and a protein source is usually more satisfying than pasta alone.
How should you store leftover whole grain pasta?
Refrigerate leftover whole grain pasta in a covered container soon after the meal and use it within a few days. Add a splash of water or sauce when reheating to restore moisture, as the pasta can dry out in storage.
Can whole grain pasta replace regular pasta in any recipe?
Yes, whole grain pasta can replace regular pasta in most recipes, including casseroles and baked pasta dishes. Its stronger flavor and firmer bite may change the result, so check for doneness and adjust the sauce to taste.
Whole grain pasta Vitamins & Minerals
Vitamins
B1
0.3mg · 25% DV
B3
3.38mg · 21% DV
B5
0.68mg · 14% DV
B6
0.19mg · 11% DV
Minerals
Manganese
0.9mg · 39% DV
Phosphorus
188mg · 27% DV
Copper
0.22mg · 24% DV
Selenium
11µg · 20% DV
Potassium ⭐
225mg · 7% DV
Sodium
3.75mg · 0% DV
Whole grain pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole grain pasta
To burn the 255 calories in 1 cup (medium) (75 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 grain pasta?
Whole grain pasta is made with flour milled from the entire grain, usually wheat, so the bran and germ remain in the mix. It has a darker, often flecked appearance than ordinary pasta, with a nuttier flavour and a slightly firmer, heartier bite when cooked.
It works with the same sauces as regular pasta: try tomato, pesto, or a simple dressing of olive oil, garlic and vegetables. Across the Mediterranean and in kitchens worldwide, it is served as a main dish or alongside vegetables and protein. Its fibre content is one of its defining features—8 g per 100 g—so it can make a filling base for a meal. Pair it with plenty of vegetables for a lighter, balanced plate.
How Nutritious Is Whole grain pasta?
Nutrient density
High
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 grain 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 Whole grain pasta Contain Allergens?
Contains these allergens:
Which Diets Is Whole grain 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
Whole grain pasta Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.83g
Omega 6:3 ratio 19:1
Above the ideal 4:1 (19:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.