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Whole wheat pasta (no oil) Calories
High fiber, complex carbs, low fat
CALORIES
GI
POTASSIUM
FIBER
Whole wheat pasta (no oil) Nutrition Facts
Selected: 100 g
124
KCAL / 100G
Carbs
25g
· 79%
Protein
5.2g
· 16%
Fat
0.7g
· 5%
Fiber
3.7g
Whole wheat pasta (no oil) Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.2mg · 8% DV
B5
0.25mg · 5% DV
B6
0.08mg · 5% DV
Minerals
Manganese
1mg · 43% DV
Selenium
17µg · 31% DV
Phosphorus
120mg · 17% DV
Magnesium
43mg · 10% DV
Whole wheat pasta (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole wheat pasta (no oil) 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 (no oil) Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat pasta (no oil) 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 (no oil) Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
Foods Similar to Whole wheat pasta (no oil)
Whole wheat pasta (no oil) — Frequently Asked Questions
Why does whole wheat pasta sometimes turn out tough or dry?
It is usually overcooked or left sitting too long after draining. Cooking it just to al dente and finishing it briefly in sauce helps keep the texture better.
Is whole wheat pasta more filling than regular pasta?
Often yes, because its denser texture and fiber can help meals feel more satisfying. Portion size and the type of sauce still make a big difference.
Is whole wheat pasta better before or after a workout?
It can work at either time. Before training, a simple low-fat sauce is often easier to digest; after training, pairing it with a protein source makes it a more balanced recovery meal.
What sauces go best with whole wheat pasta?
Tomato-based sauces, vegetables, legumes, and olive-oil-forward toppings usually pair well with its nuttier flavor. Very heavy cream sauces can sometimes overpower it.
Why does whole wheat pasta stick together during cooking?
Too little water, not stirring early on, or letting it sit after draining can make sticking worse. Use a large pot, plenty of water, and stir during the first minutes.
How long does cooked whole wheat pasta keep in the fridge?
It generally keeps for about 3 to 4 days in a sealed container. If it is mixed with dairy- or meat-based sauce, storage needs a bit more caution.
Can cooked whole wheat pasta be frozen?
Yes, it freezes well enough for later meals. Slightly undercooking it first and reheating it in sauce usually gives the best texture.
Is whole wheat pasta too heavy for children?
Not necessarily, but some children need time to get used to its firmer texture and stronger flavor. Mixing it with a familiar sauce or combining it with regular pasta can help.
Can whole wheat pasta cause bloating?
For some people, yes, especially if they are not used to higher-fiber foods or are sensitive to wheat. Starting with a moderate portion and drinking enough fluid may help.
Can people with gluten sensitivity eat whole wheat pasta?
No, it is not suitable for people who need to avoid gluten because it is made from wheat. Those with coeliac disease or medically confirmed gluten sensitivity should choose gluten-free pasta instead.
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Nutrition data compiled from USDA FoodData Central and scientific sources.