1 cup (medium) of Whole wheat pasta (boiled) (140 g) has 174 calories. That works out to 124 calories per 100 g. It contains 37.2 g of carbs, 7.3 g of protein, 1.3 g of fat and 5.2 g of fiber. Its 1 mg of Manganese covers 43% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Whole wheat pasta (boiled)?

Boiled whole wheat pasta is pasta made with whole-grain wheat flour, rooted in the Italian pasta tradition and now eaten around the world. It has a lightly nutty, grain-forward flavour and a slightly rougher, chewier texture than pasta made with refined flour. Serve it warm with tomato sauce, olive oil, vegetables, pesto or a protein-rich topping; it also works well chilled in a pasta salad.

It is a low-fat source of whole grains and fibre, with 3.7 g of fibre per 100 g. Pair it with vegetables and beans, fish or tofu for a satisfying meal, and avoid overcooking if you prefer a firmer bite.

Whole wheat pasta (boiled) Nutrition Facts

Selected: 100 g

124

KCAL / 100G

Carbs

26.6g

· 10% DV

Protein

5.2g

· 10% DV

Fat

0.9g

· 1% DV

Fiber

3.7g

· 13% DV

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

Calories come from: Carbs 79% · Protein 15% · Fat 6%

Log this food in EatBetter

100,000+ people use it

Get your daily calorie target
Snap your meal, log it in seconds
See every vitamin and mineral

📸 Scan the code to get the app free.

Get the App Free

The EatBetter app recognising potatoes, broccoli and salmon on a plate

Whole wheat pasta (boiled) Vitamins & Minerals

Vitamins

0.11mg · 9% DV

1.2mg · 8% DV

Biotin

1.5µg · 5% DV

0.08mg · 5% DV

Minerals

Manganese

1mg · 43% DV

Selenium

13µg · 24% DV

Phosphorus

98mg · 14% DV

Potassium ⭐

44mg · 1% DV

Copper

0mg · 0% DV

How Nutritious Is Whole wheat pasta (boiled)?

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

54/ 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 (boiled) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Whole wheat pasta (boiled)

To burn the 124 calories in 100 g:

🚶

31min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

17min

Cycling

🏊

14min

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 (boiled) 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 (boiled) 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 (boiled) 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 (boiled) Fat Profile

SATURATED

0.17g

MONOUNSATURATED

0.11g

POLYUNSATURATED

0.33g

⚖️

Omega 6:3 ratio 11:1

Above the ideal 4:1 (11:1).

Compare Whole wheat pasta (boiled)

🍝vs🍚

Whole wheat pasta (boiled) vs Bulgur Pilaf4 kcal more per 100 g

→🍝vs🍝

Whole wheat pasta (boiled) vs Whole wheat pastaSame calories per 100 g

→🍝vs🥖

Whole wheat pasta (boiled) vs Breadstick286 kcal fewer per 100 g

→🍝vs🥯

Whole wheat pasta (boiled) vs Simit216 kcal fewer per 100 g

→

Foods Similar to Whole wheat pasta (boiled)

🍚

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

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Whole wheat pasta (boiled)

Is whole wheat pasta healthier than regular pasta?

Whole wheat pasta retains more of the grain’s bran and germ, so it generally provides more fiber and has a heartier texture than regular refined pasta. That makes it a useful whole-grain option, though the sauce and portion also shape the overall meal.

How long should you cook whole wheat pasta?

Cook whole wheat pasta for the time listed on its package, since timing varies by shape and brand. Start tasting near the end of that range; drain it when it is tender but still pleasantly firm, especially if it will finish cooking in sauce.

Why does whole wheat pasta get mushy?

Whole wheat pasta turns mushy when it is boiled too long or left sitting in hot water after cooking. Check it before the package time is up, drain it promptly, and toss it with sauce or a little oil if you are not serving it straight away.

What sauces go well with whole wheat pasta?

Tomato, pesto, roasted-vegetable, and mushroom sauces pair well with whole wheat pasta. Its robust grain flavor stands up to strongly flavored ingredients, while a little pasta cooking water helps a sauce cling to the noodles.

Should you rinse whole wheat pasta after boiling it?

No, do not rinse whole wheat pasta if you are serving it hot with sauce. The surface starch helps the sauce cling. Rinsing is useful for cold pasta salad, however, because it stops the cooking and cools the noodles quickly.

Can you use whole wheat pasta for pasta salad?

Yes, whole wheat pasta works well in pasta salad. Cook it just until tender, cool it promptly, and pair it with a dressing that can complement its nutty flavor, such as lemon and olive oil or a tomato-based dressing.

How long does cooked whole wheat pasta last in the fridge?

Cooked whole wheat pasta keeps for about 3–5 days in the refrigerator when stored in a covered, airtight container. Refrigerate it promptly rather than leaving it at room temperature, and discard it if it develops an off smell, sliminess, or mold.

Can you freeze cooked whole wheat pasta?

Yes, cooked whole wheat pasta can be frozen in airtight portions once it has cooled. Thaw it in the refrigerator or reheat it from frozen with a splash of water or sauce; the texture may be softer than freshly cooked pasta.

Does whole wheat pasta raise blood sugar?

Yes, whole wheat pasta can raise blood sugar because it contains digestible carbohydrates. Its fiber does not cancel those carbohydrates, and the portion and other foods in the meal matter; people managing diabetes can follow their clinician’s meal guidance.

Is whole wheat pasta good for weight loss?

Whole wheat pasta can fit into a weight-loss eating plan, and its fiber may help make a meal more filling. It does not cause weight loss on its own; serve a moderate portion with vegetables and a protein source for a more satisfying plate.

Have another question about Whole wheat pasta (boiled)?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026