1 cup (medium) of Whole Wheat Pasta (Raw) (80 g) has 272 calories. That works out to 340 calories per 100 g. It contains 57.6 g of carbs, 10.4 g of protein, 2 g of fat and 6.4 g of fiber. Its 56 µg of Selenium covers 102% 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

72g

· 26% DV

Protein

13g

· 26% DV

Fat

2.5g

· 3% DV

Fiber

· 29% 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 (Raw) Vitamins & Minerals

Vitamins

0.45mg · 38% DV

4mg · 25% DV

0.8mg · 16% DV

0.2mg · 12% DV

Minerals

Selenium

70µg · 127% DV

Manganese

2mg · 87% DV

Phosphorus

350mg · 50% DV

Magnesium

144mg · 34% DV

How Nutritious Is Whole Wheat Pasta (Raw)?

Nutrient density

Medium

55/ 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 (Raw) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

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:

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

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:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

0.5g

MONOUNSATURATED

0.3g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 9:1

Above the ideal 4:1 (9:1).

Compare Whole Wheat Pasta (Raw)

🍝vs🥯

Whole Wheat Pasta (Raw) vs Poppy Seed Bagel75 kcal more per 100 g

→🍝vs🍚

Whole Wheat Pasta (Raw) vs Bulgur Pilaf220 kcal more per 100 g

→🍝vs🍝

Whole Wheat Pasta (Raw) vs Whole wheat pasta216 kcal more per 100 g

→🍝vs🥖

Whole Wheat Pasta (Raw) vs Breadstick70 kcal fewer per 100 g

→

Foods Similar to Whole Wheat Pasta (Raw)

🥯

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 (Raw)

How many calories are in 100g of raw whole wheat pasta?

Raw whole wheat pasta provides 340 calories per 100g. It also contains 13g of protein, 72g of carbohydrates, and 8g of fiber per 100g.

Is whole wheat pasta low glycemic?

Whole wheat pasta has a glycemic index of 45. It contains gluten, so it is not suitable for people who need to avoid gluten.

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Nutrition data compiled from USDA FoodData Central and scientific sources.