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Whole wheat pasta, raw Calories
High in complex carbohydrates and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Whole wheat pasta, raw has 348 calories. It contains 72.8 g of carbs, 14.6 g of protein, 2.5 g of fat and 8.2 g of fiber. Its 3.7 mg of Manganese covers 161% 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
348
KCAL / 100G
Carbs
72.8g
· 26% DV
Protein
14.6g
· 29% DV
Fat
2.5g
· 3% DV
Fiber
8.2g
· 29% 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 pasta, raw nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 348 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 72.8 g | 26% |
| Fiber | 8.2 g | 29% |
| Protein | 14.6 g | 29% |
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 pasta, raw?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 348 kcal |
| 1 piece (mini) | 12 g | 42 kcal |
| 2 ounce (medium) | 56 g | 195 kcal |
| 1 serving (small) | 75 g | 261 kcal |
| 100 g | 100 g | 348 kcal |
| 1 cup (diced) | 100 g | 348 kcal |
| 1 serving (large) | 125 g | 435 kcal |
| 1 pack (whole) | 500 g | 1740 kcal |
Calculated from 348 calories per 100 g.
Frequently Asked Questions About Whole wheat pasta, raw
How do you cook whole wheat pasta, raw?
Cook whole wheat pasta, raw, in plenty of boiling water, stirring occasionally. Start checking it before the package’s suggested time is up, since the shape and brand affect how quickly it reaches your preferred texture.
Does whole wheat pasta, raw, take longer to cook than regular pasta?
It can take slightly longer, but cooking time varies by shape and brand. Use the package directions as a guide, then taste a piece near the end so you can drain it while it is still pleasantly firm.
Why does whole wheat pasta, raw, turn mushy?
Whole wheat pasta, raw, turns mushy when it is boiled past the point of tenderness. Taste it as it cooks, drain it promptly, and toss it with sauce rather than leaving it in hot water.
Should you rinse whole wheat pasta, raw, after cooking?
Usually, no. Rinsing removes surface starch that helps sauce cling to whole wheat pasta; rinse it only when you are cooling it for a cold pasta salad or another chilled dish.
How do you stop whole wheat pasta, raw, from sticking together?
Stir whole wheat pasta, raw, during the first few minutes of cooking, when pieces are most likely to stick. Use a large pot of boiling water and drain it as soon as it is ready.
What sauces go best with whole wheat pasta, raw?
Whole wheat pasta, raw, pairs well with tomato, mushroom, and vegetable sauces. Its nuttier, more robust flavor also works with garlic, olive oil, herbs, and sauces with a strong savory taste.
How should you store an opened package of whole wheat pasta, raw?
Keep whole wheat pasta, raw, in an airtight container in a cool, dry cupboard. Protect it from moisture and heat, and discard it if you find mold, insects, or an unusual rancid smell.
Can you use whole wheat pasta, raw, in place of regular pasta in a recipe?
Yes, whole wheat pasta, raw, can usually replace regular pasta in the same dishes. Its firmer texture and fuller flavor may change the result, so check for doneness early and choose a sauce that complements its taste.
Is whole wheat pasta, raw, healthier than regular pasta?
Whole wheat pasta, raw, contains more fiber than pasta made from refined flour because it retains more of the grain. That can make a meal more filling, though the sauce and the rest of the meal also matter.
Does whole wheat pasta, raw, help with weight loss?
Whole wheat pasta, raw, does not cause weight loss by itself, but its fiber may help a meal feel more filling. Pair a sensible portion with vegetables and a protein source for a more satisfying plate.
Whole wheat pasta, raw Vitamins & Minerals
Vitamins
B3
6.4mg · 40% DV
B1
0.45mg · 38% DV
Biotin
6µg · 20% DV
B5
0.9mg · 18% DV
Minerals
Manganese
3.7mg · 161% DV
Selenium
63µg · 115% DV
Phosphorus
430mg · 61% DV
Copper
0.32mg · 36% DV
Potassium ⭐
363mg · 11% DV
Sodium
6mg · 0% DV
Whole wheat pasta, raw Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat pasta, raw
To burn the 348 calories in 100 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 pasta, raw?
Raw whole wheat pasta is dried pasta made with flour that retains the wheat grain’s bran and germ, formed into familiar shapes. Pasta is closely associated with Italy, though whole wheat versions are now common in shops and kitchens around the world. This is the uncooked product, before boiling.
Once cooked, it tends to have a firmer bite and a nuttier, more robust flavour than white pasta. It works with tomato or vegetable sauces, and can also be cooled for pasta salads. It provides substantial carbohydrates along with fibre: raw whole wheat pasta has 8.2 g of fibre per 100 g. Pair it with vegetables and a lighter tomato-based sauce for a balanced, satisfying meal, and check the packet for cooking time.
How Nutritious Is Whole wheat pasta, 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 pasta, 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 pasta, raw Contain Allergens?
Contains these allergens:
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
0.43g
MONOUNSATURATED
0.31g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 12.8:1
Above the ideal 4:1 (12.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.