1 cup (medium) of Whole Grain Pasta (70 g) has 245 calories. That works out to 350 calories per 100 g. It contains 50.4 g of carbs, 9.1 g of protein, 1.8 g of fat and 5.3 g of fiber. Its 28 µg of Selenium covers 51% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Whole Grain Pasta?

Whole Grain Pasta is made with flour milled from the whole grain, including its bran and germ. It brings the familiar shapes of Italian pasta to a heartier, more fibre-rich version, and can be cooked and used much like conventional pasta.

Its flavour is gently nutty, with a firmer bite and a slightly rougher texture than pasta made from refined flour. In Italy and elsewhere, it works with tomato sauces, olive oil, vegetables, beans or a simple herb dressing; it is also easy to serve as a weekday meal with a side salad. It provides fibre as well as protein, with 7.5 g of fibre per 100 g. For a lighter plate, pair it with plenty of vegetables and keep creamy or oily sauces modest.

Whole Grain Pasta Nutrition Facts

Selected: 100 g

350

KCAL / 100G

Carbs

72g

· 26% 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 79% · Protein 14% · Fat 7%

Whole Grain Pasta Vitamins & Minerals

Vitamins

0.45mg · 38% DV

3.5mg · 22% DV

0.6mg · 12% DV

0.18mg · 11% DV

Minerals

Selenium

40µg · 73% DV

Manganese

1mg · 43% DV

Phosphorus

220mg · 31% DV

Magnesium

70mg · 17% DV

How Nutritious Is Whole Grain Pasta?

Nutrient density

High

60/ 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

55/ 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 Grain 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 Grain Pasta

To burn the 350 calories in 100 g:

🚶

87min

Walking (5 km/h)

🏃

36min

Running (8 km/h)

🚴

48min

Cycling

🏊

41min

Swimming

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

Is Whole Grain 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 Grain 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 Grain 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 Grain Pasta Fat Profile

SATURATED

0.5g

MONOUNSATURATED

0.3g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 23.3:1

Above the ideal 4:1 (23.3:1).

Compare Whole Grain Pasta

🍝vs🍚

Whole Grain Pasta vs Bulgur Pilaf230 kcal more per 100 g

→🍝vs🍝

Whole Grain Pasta vs Whole wheat pasta226 kcal more per 100 g

→🍝vs🥖

Whole Grain Pasta vs Breadstick60 kcal fewer per 100 g

→🍝vs🥯

Whole Grain Pasta vs Simit10 kcal more per 100 g

→

Foods Similar to Whole Grain 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 Whole Grain Pasta

How do you cook whole grain pasta so it doesn’t turn mushy?

Cook whole grain pasta in plenty of boiling water and start checking it before the package’s suggested time is up. Its bran-rich texture can soften quickly once it is overcooked, so drain it as soon as it reaches the firmness you like.

Does whole grain pasta taste different from regular pasta?

Yes, whole grain pasta has a nuttier, more pronounced grain flavor and a firmer, slightly rougher texture than regular pasta. A robust tomato or vegetable sauce usually complements it better than a very delicate, mild sauce.

How long does whole grain pasta take to cook?

Whole grain pasta cooking time varies with the shape and brand. Use the package directions as a guide, then taste a piece near the end of the suggested time; it is ready when the center has the firmness you prefer.

Why does whole grain pasta feel gritty?

Whole grain pasta can feel slightly gritty because it contains bran particles from the grain. That texture is normal; stirring it while it cooks and pairing it with a sauce that clings well can make it more pleasant to eat.

What sauces go best with whole grain pasta?

Whole grain pasta pairs well with tomato, roasted vegetables, mushrooms, garlic, and herb-based sauces. Its more pronounced flavor stands up to hearty ingredients, while a sauce with some texture can cling to its rougher surface.

Should you rinse whole grain pasta after cooking it?

No, don’t rinse whole grain pasta if you are serving it hot with sauce. The starch on its surface helps the sauce cling; rinse it only when you need to cool it quickly for a cold pasta salad.

Can you cook whole grain pasta ahead of time?

Yes, you can cook whole grain pasta ahead, but stop just short of your preferred softness because it may continue to soften when reheated. Toss it lightly with oil, refrigerate it in a sealed container, and reheat it with sauce or a splash of water.

Can you freeze cooked whole grain pasta?

Yes, cooked whole grain pasta can be frozen, although its texture may be softer after thawing. Freeze it in meal-sized portions, preferably with the sauce separate, and thaw it in the refrigerator before reheating thoroughly.

Is whole grain pasta good for weight loss?

Whole grain pasta may help some people feel full for longer because it contains more fiber than refined pasta. It is not a weight-loss food by itself; serving size and calorie-dense toppings still matter.

Can people with diabetes eat whole grain pasta?

Yes, people with diabetes can include whole grain pasta in a meal, but its carbohydrates still affect blood glucose. Portion size and what you eat alongside it matter; follow your individual care plan or ask your diabetes care team.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026