1 cup (medium) of Wheat Pasta (140 g) has 221 calories. That works out to 158 calories per 100 g. It contains 43.3 g of carbs, 8.1 g of protein, 1.3 g of fat and 2.5 g of fiber. Its 18.2 µg of Selenium covers 33% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Wheat Pasta?

Wheat pasta is made from wheat flour or semolina, shaped into strands or other forms, then boiled until tender. It is a familiar staple in Italian cooking and is also widely used around the world as an easy base for a meal. Its mild, wheaty flavour and pleasantly firm texture work well with tomato, vegetable, cheese or meat sauces.

It is mostly a carbohydrate source, with little fat, so what you serve alongside it helps shape the meal. In the US, UK and elsewhere, it is often served as a main with sauce or as a side dish. Add vegetables and beans, fish or another protein for a more balanced plate; a tomato-based sauce keeps the dish relatively light.

Wheat Pasta Nutrition Facts

Selected: 100 g

158

KCAL / 100G

Carbs

30.9g

· 11% DV

Protein

5.8g

· 12% DV

Fat

0.9g

· 1% DV

Fiber

1.8g

· 6% DV

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

Calories come from: Carbs 80% · Protein 15% · Fat 5%

Wheat Pasta Vitamins & Minerals

Vitamins

0.11mg · 9% DV

1.1mg · 7% DV

0.23mg · 5% DV

0.03mg · 2% DV

Minerals

Selenium

13µg · 24% DV

Zinc

1mg · 9% DV

Phosphorus

54mg · 8% DV

Iron

1mg · 6% DV

How Nutritious Is Wheat Pasta?

Nutrient density

Medium

35/ 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

42/ 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.

Wheat Pasta 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 Wheat Pasta

To burn the 158 calories in 100 g:

🚶

39min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Wheat Pasta 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 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 Wheat Pasta Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Wheat Pasta Fat Profile

SATURATED

0.18g

MONOUNSATURATED

0.12g

POLYUNSATURATED

0.23g

⚖️

Omega 6:3 ratio 11:1

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

Compare Wheat Pasta

🍝vs🍚

Wheat Pasta vs Bulgur Pilaf38 kcal more per 100 g

→🍝vs🍝

Wheat Pasta vs Whole wheat pasta34 kcal more per 100 g

→🍝vs🥖

Wheat Pasta vs Breadstick252 kcal fewer per 100 g

→🍝vs🥯

Wheat Pasta vs Simit182 kcal fewer per 100 g

→

Foods Similar to Wheat Pasta

🍚

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 Wheat Pasta

Is wheat pasta the same as whole-wheat pasta?

No. “Wheat pasta” does not necessarily mean whole-wheat pasta; many standard varieties are made with refined wheat flour or semolina. Whole-wheat pasta uses flour that retains the grain’s bran and germ, so check the ingredient name to tell them apart.

How do you cook wheat pasta al dente?

Cook wheat pasta in a pot of boiling water and start tasting it a minute or two before the package’s suggested time. Al dente pasta is tender on the outside but still offers a slight, pleasant resistance in the center.

Should you rinse wheat pasta after cooking?

Usually, no. Rinsing hot wheat pasta washes away surface starch that helps sauce cling to it. Rinse it only when you need to cool it quickly for a cold pasta salad, where a less-sticky texture is useful.

Why should you save the water from cooking wheat pasta?

Wheat pasta cooking water contains starch that can help emulsify and loosen a sauce. Before draining, reserve a small cup; stir a splash into the pasta and sauce until they coat the noodles smoothly.

What sauces go well with wheat pasta?

Wheat pasta pairs well with tomato, pesto, and olive-oil-based sauces, as well as creamy sauces. Match the shape to the sauce: long strands suit smooth sauces, while short, ridged shapes hold thicker or chunky sauces.

Can you cook wheat pasta directly in the sauce?

Yes, wheat pasta can cook directly in a sufficiently watery sauce, but it needs frequent stirring and close attention so it cooks evenly without sticking. Add hot water or stock as needed, and check the pasta’s texture as it cooks.

Why does wheat pasta foam while boiling?

Wheat pasta releases starch into its cooking water, and that starch can create foam as bubbles rise. Use a generously sized pot, keep the water at a steady boil rather than a vigorous one, and stir occasionally.

How can you tell when wheat pasta is cooked without a timer?

Taste a strand of wheat pasta. It is ready when it is tender throughout but not mushy; if the center is chalky or distinctly hard, give it more time and taste again shortly afterward.

Can you use wheat pasta for pasta salad?

Yes, wheat pasta works well in pasta salad. Cook it just until tender, then cool it promptly so it does not keep softening; toss it with dressing while it is still slightly warm for better flavor absorption.

Does wheat pasta make blood sugar rise?

Yes, wheat pasta can raise blood sugar because it contains digestible carbohydrates, though the response varies with the serving and what you eat alongside it. Pairing it with vegetables and a protein source can make a meal more balanced.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026