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Whole Wheat Spaghetti Calories
High-fiber pasta made from whole wheat
CALORIES
GI
POTASSIUM
FIBER
Whole Wheat Spaghetti Nutrition Facts
Selected: 100 g
348
KCAL / 100G
Carbs
72g
· 79%
Protein
13g
· 14%
Fat
2.5g
· 7%
Fiber
8g
Whole Wheat Spaghetti Vitamins & Minerals
Vitamins
B1
0.35mg · 29% DV
B3
4.1mg · 26% DV
B5
0.7mg · 14% DV
B6
0.19mg · 11% DV
Minerals
Selenium
70µg · 127% DV
Manganese
2mg · 87% DV
Phosphorus
250mg · 36% DV
Magnesium
80mg · 19% DV
Whole Wheat Spaghetti Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole Wheat Spaghetti 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 Spaghetti Contain Allergens?
Contains these allergens:
Which Diets Is Whole Wheat Spaghetti 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 Spaghetti Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.3g
POLYUNSATURATED
1g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
Foods Similar to Whole Wheat Spaghetti
Whole Wheat Spaghetti — Frequently Asked Questions
How can I cook whole wheat spaghetti without making it mushy?
Cook it in plenty of salted boiling water and start checking it a few minutes before the packet’s suggested time. Reserve some cooking water before draining so the sauce clings to the pasta more easily.
Why does whole wheat spaghetti tend to keep you full longer than regular spaghetti?
Whole wheat pasta retains the grain’s fibre-rich outer layers, which generally slow digestion. Pairing it with protein and vegetables can make the meal more satisfying for longer.
How can I make whole wheat spaghetti taste less bitter or earthy?
It works especially well with robust flavours such as tomato, olive oil, garlic, mushrooms, or roasted vegetables. Overcooking will not improve the flavour and can make the texture unpleasantly soft.
How long does cooked whole wheat spaghetti keep in the fridge?
Cool cooked spaghetti within two hours, refrigerate it in a covered container, and use it within about 3 to 4 days. Reheat it until piping hot before serving.
Can cooked whole wheat spaghetti be frozen?
Yes, freeze it in individual portions, either plain or lightly coated in sauce. Its texture may become softer after thawing, so it is often best used in soups, pasta bakes, or vegetable stir-fries.
Is whole wheat spaghetti better before or after a workout?
Before training, eat a familiar portion a few hours ahead to allow time for digestion. After training, combine it with a protein food such as beans, tofu, yogurt, or eggs for a more balanced recovery meal.
Will eating whole wheat spaghetti at night cause weight gain?
Eating it at night does not by itself cause weight gain; overall food intake, portions, and routine matter more. If eating late, choose a lighter meal with vegetables and a moderate protein source rather than a heavy, rich sauce.
Which sauces go well with whole wheat spaghetti?
Lentil bolognese, chickpea tomato sauce, vegetable pesto, and tuna tomato sauce complement its fuller flavour well. Adding vegetables and protein creates a more balanced meal than pasta alone.
Is whole wheat spaghetti always healthier than white pasta?
Whole wheat spaghetti keeps more of the grain intact and stands out for its fibre, but the overall meal still depends on portion size and what you add to it. Heavy cream sauces, large amounts of cheese, or processed meats can change the nutritional balance of the dish.
Can people with coeliac disease eat whole wheat spaghetti?
No. Whole wheat spaghetti contains wheat and gluten, so it is not suitable for people with coeliac disease or a wheat allergy; they should choose certified gluten-free pasta instead.
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Nutrition data compiled from USDA FoodData Central and scientific sources.