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Tomato Whole-Wheat Penne Calories
A filling pasta dish made with whole-wheat penne and tomato, providing dietary fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Tomato Whole-Wheat Penne (140 g) has 182 calories. That works out to 130 calories per 100 g. It contains 35.7 g of carbs, 7.3 g of protein, 2.1 g of fat and 5.6 g of fiber. Its 28 µg of Selenium covers 51% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Tomato Whole-Wheat Penne Nutrition Facts
Selected: 1 cup (medium) · 140 g
182
KCAL / 140G
Carbs
35.7g
· 13% DV
Protein
7.3g
· 15% DV
Fat
2.1g
· 3% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 15% · Fat 10%
Tomato Whole-Wheat Penne nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 182 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.35 g | 2% |
| Trans fat | 0 g | |
| Sodium | 140 mg | 6% |
| Total carbohydrate | 35.7 g | 13% |
| Fiber | 5.6 g | 20% |
| Protein | 7.3 g | 15% |
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 Tomato Whole-Wheat Penne?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 182 kcal |
| 1 tablespoon (small) | 15 g | 20 kcal |
| ½ cup (small) | 70 g | 91 kcal |
| 100 g | 100 g | 130 kcal |
| 1 serving (medium) | 200 g | 260 kcal |
| 1.5 cup (large) | 210 g | 273 kcal |
| 1 serving (large) | 300 g | 390 kcal |
| 1 bottle (large) | 500 g | 650 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Tomato Whole-Wheat Penne
How do you cook tomato whole-wheat penne?
Boil tomato whole-wheat penne in salted water until just tender, following the package directions, then toss it with tomato sauce. Save a little cooking water before draining; stirring a splash into the sauce helps it coat the ridged penne.
Does tomato whole-wheat penne taste different from regular penne?
Yes. Tomato whole-wheat penne usually has a heartier, slightly nuttier flavor and a firmer bite than penne made with refined flour. The tomato adds acidity and sweetness, though the final flavor varies with the sauce and any added ingredients.
How do you keep tomato whole-wheat penne from sticking together?
Stir tomato whole-wheat penne soon after adding it to boiling water, and use plenty of water so the pieces can move freely. Drain it promptly when tender, then mix it with the sauce rather than leaving it to sit in the colander.
Can you cook tomato whole-wheat penne directly in tomato sauce?
Yes, tomato whole-wheat penne can cook directly in a loosened tomato sauce, but it needs enough liquid to soften evenly. Stir often and add hot water or stock as needed; the result is more likely to be soft than when the pasta is boiled separately.
What goes well with tomato whole-wheat penne?
Tomato whole-wheat penne pairs well with roasted vegetables, a green salad, or sautéed mushrooms. For a more substantial meal, add chickpeas, lentils, tofu, or another protein, and finish with herbs such as basil or parsley.
How long does cooked tomato whole-wheat penne last in the fridge?
Cooked tomato whole-wheat penne keeps for about 3–4 days in a sealed container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an unusual smell, appearance, or texture.
Can tomato whole-wheat penne be frozen after cooking?
Yes, cooked tomato whole-wheat penne can be frozen in airtight, portion-sized containers. The pasta may soften after thawing, especially if it was already very tender, so reheat it gently with a splash of water or tomato sauce.
How do you reheat leftover tomato whole-wheat penne without drying it out?
Reheat tomato whole-wheat penne on the stove over low heat with a small splash of water or sauce, stirring until hot. For microwave reheating, cover the dish and stir partway through so the pasta warms evenly.
Can tomato whole-wheat penne fit into a diabetes-friendly meal?
It can fit into a diabetes-friendly meal, but the portion and the rest of the meal matter because pasta contains carbohydrates. Pair tomato whole-wheat penne with non-starchy vegetables and a protein source; people managing diabetes can ask their dietitian how to portion it.
Why does tomato whole-wheat penne sometimes turn mushy?
Tomato whole-wheat penne turns mushy when it is overcooked or left simmering in sauce for too long. Taste it before the package cooking time ends, drain it while slightly firm, and combine it with the sauce just before serving.
Tomato Whole-Wheat Penne Vitamins & Minerals
Vitamins
B1
0.17mg · 14% DV
Biotin
3.5µg · 12% DV
B3
1.68mg · 11% DV
B6
0.17mg · 10% DV
Minerals
Selenium
28µg · 51% DV
Manganese
1.12mg · 49% DV
Copper
0.21mg · 23% DV
Phosphorus
140mg · 20% DV
Potassium ⭐
252mg · 7% DV
Sodium
140mg · 6% DV
Tomato Whole-Wheat Penne Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato Whole-Wheat Penne
To burn the 182 calories in 1 cup (medium) (140 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 Tomato Whole-Wheat Penne?
Tomato Whole-Wheat Penne pairs the short, ridged pasta shape known as penne with tomato. Penne is associated with Italian cooking, and its hollow tubes and angled ends hold sauce well. The whole-wheat version has a heartier, nuttier taste than pasta made with refined flour, while tomato brings a gentle sweetness and acidity.
It is usually served warm as a lunch or dinner, with herbs or a side salad; cheese is an optional finishing touch. Whole-wheat pasta makes this a filling choice with dietary fibre—there are 4 g per 100 g. For a lighter plate, keep added oil modest and add vegetables such as courgette, peppers or spinach.
How Nutritious Is Tomato Whole-Wheat Penne?
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 Tomato Whole-Wheat Penne 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 Tomato Whole-Wheat Penne Contain Allergens?
Contains these allergens:
Which Diets Is Tomato Whole-Wheat Penne 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
Tomato Whole-Wheat Penne Fat Profile
SATURATED
0.35g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.