1 cup (medium) of Whole Wheat Pasta (70 g) has 238 calories. That works out to 340 calories per 100 g. It contains 47.6 g of carbs, 9.1 g of protein, 1.8 g of fat and 5.3 g of fiber. Its 38.5 µg of Selenium covers 70% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Whole Wheat Pasta?

Whole Wheat Pasta is made with whole-grain wheat flour, keeping the bran and germ in the mix. Pasta is a staple of Italian cooking, and whole-wheat versions are also an easy option for everyday meals around the world.

It has a slightly nutty, more pronounced wheat flavour and a firmer, grainier texture than pasta made with refined flour. Serve it just tender with tomato sauce, pesto, vegetables or a simple drizzle of olive oil; its rough surface holds sauce well. It provides fibre and complex carbohydrates, with 7.5 g of fibre per 100 g. For a balanced, satisfying plate, pair it with vegetables and beans or another protein-rich topping.

Whole Wheat Pasta Nutrition Facts

Selected: 100 g

340

KCAL / 100G

Carbs

68g

· 25% DV

Protein

13g

· 26% DV

Fat

2.5g

· 3% DV

Fiber

7.5g

· 27% 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%

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Whole Wheat Pasta Vitamins & Minerals

Vitamins

0.38mg · 32% DV

3.2mg · 20% DV

0.9mg · 18% DV

0.18mg · 11% DV

Minerals

Selenium

55µg · 100% DV

Manganese

2mg · 87% DV

Phosphorus

250mg · 36% DV

Potassium ⭐

300mg · 9% DV

Copper

0mg · 0% DV

How Nutritious Is Whole Wheat Pasta?

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 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

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 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 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 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 Fat Profile

SATURATED

0.5g

MONOUNSATURATED

0.3g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 16.7:1

Above the ideal 4:1 (16.7:1).

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Foods Similar to Whole Wheat Pasta

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120 kcal

🍝

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124 kcal

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410 kcal

🥯

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340 kcal

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🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Whole Wheat Pasta

How long should you cook whole wheat pasta?

Whole wheat pasta usually needs a little longer than refined pasta, but the exact time varies by shape and brand. Start tasting it before the package’s suggested finish time; drain it when it is tender but still has a slight bite.

Can you use whole wheat pasta instead of regular pasta in any recipe?

Yes, whole wheat pasta can usually replace regular pasta in equal amounts. Its firmer texture and earthy flavor stand out more in delicate sauces, so it works especially well in baked pasta, tomato sauces, and dishes with vegetables or beans.

Why does whole wheat pasta turn out mushy or fall apart?

Whole wheat pasta can become mushy when it is boiled too long or left in hot water after cooking. Taste it as it cooks, drain it promptly, and avoid cooking it fully before adding it to a sauce that will simmer further.

Does whole wheat pasta taste different from regular pasta?

Yes. Whole wheat pasta has a more pronounced, slightly nutty grain flavor and a denser, sometimes rougher bite than regular pasta. If you are new to it, try it with a robust tomato, mushroom, or roasted-vegetable sauce rather than a very delicate one.

Is whole wheat pasta good for weight loss?

Whole wheat pasta can fit into a weight-loss meal because its fiber may help you feel full, but it does not cause weight loss by itself. Pair a moderate serving with vegetables and a protein source instead of relying on a large bowl of pasta alone.

Can people with diabetes eat whole wheat pasta?

Yes, people with diabetes can eat whole wheat pasta, but it still contains carbohydrates and can raise blood glucose. Serving size and what you eat alongside it matter; follow the meal plan or glucose-management advice tailored to you.

What sauce goes best with whole wheat pasta?

Tomato, pesto, mushroom, and roasted-vegetable sauces all work well with whole wheat pasta. Their bold flavors complement its grainier taste, while a little pasta cooking water can help the sauce cling to the noodles.

Does whole wheat pasta take longer to cook than white pasta?

Often, yes, though the difference depends on the pasta’s shape and brand. Whole wheat pasta can also go from pleasantly firm to soft quickly near the end, so taste it during cooking rather than relying only on a fixed time.

Can you make whole wheat pasta ahead for meal prep?

Yes, cooked whole wheat pasta works for meal prep if you cool it promptly and refrigerate it in a covered container. Store the sauce separately when possible, then reheat the pasta with a splash of water or sauce so it does not dry out.

Why is the water cloudy when you boil whole wheat pasta?

Cloudy cooking water is normal: starch and tiny bran particles from whole wheat pasta disperse into the water as it cooks. You can drain it as usual, or save a little to help bring a sauce together; cloudiness alone does not mean the pasta has spoiled.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026