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Whole wheat pasta with pesto Calories
Fiber-rich whole wheat pasta with herb pesto and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Whole wheat pasta with pesto (180 g) has 338 calories. That works out to 188 calories per 100 g. It contains 44.6 g of carbs, 11.2 g of protein, 13.7 g of fat and 6.1 g of fiber. Its 28.8 µg of Selenium covers 52% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Whole wheat pasta with pesto Nutrition Facts
Selected: 1 cup (medium) · 180 g
338
KCAL / 180G
Carbs
44.6g
· 16% DV
Protein
11.2g
· 22% DV
Fat
13.7g
· 18% DV
Fiber
6.1g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 13% · Fat 36%
Whole wheat pasta with pesto nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 338 kcal | |
| Total fat | 13.7 g | 18% |
| Saturated fat | 2.61 g | 13% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 44.6 g | 16% |
| Fiber | 6.1 g | 22% |
| Protein | 11.2 g | 22% |
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 Whole wheat pasta with pesto?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 338 kcal |
| 2 tablespoon (mini) | 60 g | 113 kcal |
| ½ cup (small) | 90 g | 169 kcal |
| 100 g | 100 g | 188 kcal |
| 1 serving (small) | 120 g | 226 kcal |
| 1 serving (large) | 250 g | 470 kcal |
| 1 piece (jumbo) | 320 g | 602 kcal |
Calculated from 188 calories per 100 g.
Frequently Asked Questions About Whole wheat pasta with pesto
How do you make whole wheat pasta with pesto?
Whole wheat pasta with pesto is made by tossing cooked pasta with pesto after draining it. Cook the pasta until just tender, save a little cooking water, then stir it in gradually so the pesto coats the pasta without becoming oily or dry.
What kind of pesto works best with whole wheat pasta?
Classic basil pesto is the usual choice for whole wheat pasta with pesto. Its fresh, savory flavor complements the pasta’s nuttier taste, but arugula, sun-dried tomato, or spinach pesto also work when you want a different flavor.
Should you cook pesto with whole wheat pasta?
No, pesto for whole wheat pasta is best stirred in off the heat. Prolonged cooking can dull the basil’s fresh aroma and make the oil separate; loosen the sauce with a splash of hot pasta water instead.
What can you add to whole wheat pasta with pesto?
Cherry tomatoes, spinach, peas, roasted zucchini, or grilled chicken all work well in whole wheat pasta with pesto. Add vegetables that are already cooked or tender, and avoid piling on salty cheese before tasting the finished dish.
Can whole wheat pasta with pesto be served cold?
Yes, whole wheat pasta with pesto can be served cold as a pasta salad. Let the cooked pasta cool before adding the pesto, then refresh the flavor with tomatoes or greens; a little extra pesto or olive oil can loosen it after chilling.
How long does whole wheat pasta with pesto last in the fridge?
Whole wheat pasta with pesto keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly rather than leaving them at room temperature, and discard them if their smell or appearance has changed.
Can you freeze whole wheat pasta with pesto?
Yes, whole wheat pasta with pesto can be frozen, though the pasta may soften and the pesto may lose some of its fresh flavor when thawed. Freeze it in a sealed portion and thaw it in the refrigerator before reheating gently.
How do you reheat whole wheat pasta with pesto without drying it out?
Reheat whole wheat pasta with pesto gently in a pan with a splash of water, stirring until hot. Low heat helps keep the sauce from separating; for a microwave, cover the dish and stir halfway through.
Is whole wheat pasta with pesto healthy?
Whole wheat pasta with pesto can be part of a balanced meal: the pasta provides more fiber than refined pasta, while pesto adds herbs and fats. Add vegetables and a suitable protein, and keep extra cheese or pesto in proportion to your meal.
Is whole wheat pasta with pesto good for weight loss?
Whole wheat pasta with pesto can fit a weight-loss meal, but it does not cause weight loss by itself. Its fiber may help with fullness, while generous pesto and cheese can make portions more energy-dense; pair a moderate serving with vegetables.
Whole wheat pasta with pesto Vitamins & Minerals
Vitamins
Vitamin K
57.6µg · 48% DV
B3
3.24mg · 20% DV
Biotin
5.4µg · 18% DV
Vitamin E
2.61mg · 17% DV
Minerals
Selenium
29µg · 53% DV
Manganese
1.12mg · 49% DV
Phosphorus
212mg · 30% DV
Copper
0.22mg · 24% DV
Sodium
432mg · 19% DV
Potassium ⭐
281mg · 8% DV
Whole wheat pasta with pesto Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat pasta with pesto
To burn the 338 calories in 1 cup (medium) (180 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 Whole wheat pasta with pesto?
Whole wheat pasta with pesto pairs hearty pasta made from whole wheat flour with pesto, a sauce associated with Genoa and the Ligurian region of Italy. Traditionally, pesto combines basil, olive oil, garlic, pine nuts and cheese, though recipes vary.
The pasta has a pleasantly firm, robust texture, while the sauce brings a fresh herbal flavour and richness. In Italy and elsewhere, it is usually served warm as a simple lunch or dinner, often with a salad or vegetables alongside. Whole wheat pasta contributes fibre, and pesto adds much of the dish’s fat and flavour. For a lighter plate, use a modest amount of pesto and add extra vegetables.
How Nutritious Is Whole wheat pasta with pesto?
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 Whole wheat pasta with pesto 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 Whole wheat pasta with pesto Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat pasta with pesto Good For?
Vegan
— Not 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 with pesto Fat Profile
SATURATED
2.61g
MONOUNSATURATED
6.48g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.