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White whole-wheat spaghetti, dry Calories
Source of fiber and complex carbohydrates
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of White whole-wheat spaghetti, dry (75 g) has 263 calories. That works out to 350 calories per 100 g. It contains 50.3 g of carbs, 9.8 g of protein, 1.9 g of fat and 6.4 g of fiber. Its 2.3 mg of Manganese covers 101% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
White whole-wheat spaghetti, dry Nutrition Facts
Selected: 1 serving (medium) · 75 g
263
KCAL / 75G
Carbs
50.3g
· 18% DV
Protein
9.8g
· 20% DV
Fat
1.9g
· 2% DV
Fiber
6.4g
· 23% 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%
White whole-wheat spaghetti, dry nutrition facts table · 1 serving (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.34 g | 2% |
| Trans fat | 0 g | |
| Sodium | 5.25 mg | 0% |
| Total carbohydrate | 50.3 g | 18% |
| Fiber | 6.4 g | 23% |
| Protein | 9.8 g | 20% |
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 White whole-wheat spaghetti, dry?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 75 g | 263 kcal |
| 1 ounce (extra small) | 28 g | 98 kcal |
| 1 serving (small) | 50 g | 175 kcal |
| 1 cup (medium) | 85 g | 298 kcal |
| 100 g | 100 g | 350 kcal |
| 1 serving (large) | 100 g | 350 kcal |
| 1 cup (large) | 110 g | 385 kcal |
| 1 pack (large) | 250 g | 875 kcal |
| 1 pack (jumbo) | 500 g | 1750 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About White whole-wheat spaghetti, dry
How do you cook white whole-wheat spaghetti?
Cook white whole-wheat spaghetti in a large pot of boiling water, stirring after adding it. Follow the timing on the package and taste a strand near the end; drain it when it is tender but still slightly firm.
How long should white whole-wheat spaghetti cook?
There is no single cooking time for white whole-wheat spaghetti; thickness and the brand’s recipe affect it. Use the package directions, then start tasting shortly before the suggested finish so the strands do not turn mushy.
What makes white whole-wheat spaghetti different from regular whole-wheat pasta?
White whole-wheat spaghetti is made from lighter-colored wheat varieties but still includes the grain’s bran and germ. Compared with traditional whole-wheat pasta, it usually has a paler color and a milder flavor.
Should you rinse white whole-wheat spaghetti after cooking?
No, do not rinse white whole-wheat spaghetti if you are serving it hot. Rinsing washes away surface starch that helps sauce cling to the strands; rinse it only if you are cooling it for a cold pasta salad.
Do you add oil to the water for white whole-wheat spaghetti?
No, oil is not needed in the cooking water for white whole-wheat spaghetti. It can coat the strands and make sauce slide off; stir the pasta after adding it to boiling water to help prevent sticking.
Why does white whole-wheat spaghetti stick together?
White whole-wheat spaghetti can stick if it goes into water that is not boiling or sits unstirred as it cooks. Use plenty of boiling water, stir soon after adding the strands, and toss them with sauce promptly after draining.
Does white whole-wheat spaghetti taste like regular white pasta?
White whole-wheat spaghetti has a milder, less earthy taste than conventional whole-wheat pasta, but it may still taste slightly nuttier than refined white spaghetti. Its flavor works well with tomato, vegetable, and olive-oil-based sauces.
How should you store dry white whole-wheat spaghetti?
Keep dry white whole-wheat spaghetti in a cool, dry cupboard away from sunlight and moisture. Once the package is open, seal it tightly or transfer the pasta to an airtight container to keep it dry and protect it from pantry pests.
How long does cooked white whole-wheat spaghetti last in the fridge?
Cooked white whole-wheat spaghetti generally keeps for three to four days in a covered container in the refrigerator. Refrigerate it promptly rather than leaving it at room temperature, and reheat it thoroughly with a little sauce or water.
Can people with diabetes eat white whole-wheat spaghetti?
Yes, people with diabetes can include white whole-wheat spaghetti, but its carbohydrates can affect blood glucose and portion size matters. Pairing it with vegetables and a protein source can make a more balanced meal; ask your clinician or dietitian for personal guidance.
White whole-wheat spaghetti, dry Vitamins & Minerals
Vitamins
B3
4.35mg · 27% DV
B1
0.32mg · 27% DV
Biotin
4.5µg · 15% DV
B6
0.22mg · 13% DV
Minerals
Manganese
2.33mg · 101% DV
Selenium
36µg · 65% DV
Phosphorus
248mg · 35% DV
Copper
0.29mg · 32% DV
Potassium ⭐
233mg · 7% DV
Sodium
5.25mg · 0% DV
White whole-wheat spaghetti, dry Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White whole-wheat spaghetti, dry
To burn the 263 calories in 1 serving (medium) (75 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 White whole-wheat spaghetti, dry?
Dry white whole-wheat spaghetti is long pasta made from whole-wheat flour milled from lighter-coloured wheat. “White” describes the wheat variety, not a removal of the bran and germ. Once cooked, it has a milder, less assertive grain flavour than many whole-wheat pastas, with a familiar firm, springy bite. It works with tomato sauce, olive oil and vegetables, or a meat-based sauce, and is commonly served as a main meal with salad. It provides fibre and complex carbohydrates, with 8.5 g of fibre per 100 g. Pair a moderate portion with vegetables and a protein-rich sauce for a more balanced plate.
How Nutritious Is White whole-wheat spaghetti, dry?
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 White whole-wheat spaghetti, dry 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 White whole-wheat spaghetti, dry Contain Allergens?
Contains these allergens:
Which Diets Is White whole-wheat spaghetti, dry Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
White whole-wheat spaghetti, dry Fat Profile
SATURATED
0.34g
MONOUNSATURATED
0.26g
POLYUNSATURATED
0.71g
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.