Brown pasta

Grain

Item Rating: 82/100

1 serving (100 grams) contains 350 calories, 13.0 grams of protein, 2.5 grams of fat, and 74.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		700
% Daily Value*
Total Fat		5 g	6%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		10 mg	0%
Total Carbohydrates		148 g	53%
	Dietary Fiber	12 g	42%
	Sugars	4 g
protein		26 g	52%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		6 mg	33%
Potassium		500 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 45 cal (6.1%)

Protein: 104 cal (14.0%)

Carbs: 592 cal (79.9%)

About Brown pasta

Brown pasta, also known as whole-grain pasta, is a healthier alternative to traditional refined pasta. Originating from Italian cuisine, it is made from whole wheat flour, retaining the bran, germ, and endosperm, which are stripped away in refined wheat products. This preservation of all parts of the grain significantly boosts its nutritional value. Compared to regular pasta, brown pasta is a richer source of dietary fiber, complex carbohydrates, and essential nutrients such as B vitamins, manganese, magnesium, and iron. It provides sustained energy release, making it a popular choice for those aiming to maintain balanced blood sugar levels or improve overall dietary quality.

Health Benefits

• Supports digestive health due to its high dietary fiber content, with 6-7 grams of fiber per 100 grams.
• Promotes energy metabolism, thanks to its manganese content, providing about 90% of the recommended daily intake per serving.
• Aids in heart health by containing magnesium, which supports normal blood pressure regulation.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, vegan, low-fat

Not suitable for: Gluten-free, low-carb, ketogenic

Selection and Storage

Store brown pasta in an airtight container in a cool, dry place, away from moisture and direct sunlight. Once cooked, refrigerate in a sealed container and consume within 3-5 days.

Common Questions About Brown pasta Nutrition

Is brown pasta high in protein?

Brown pasta contains a moderate amount of protein, typically around 7-8 grams per cooked cup (about 140 grams). While it isn’t as protein-rich as foods like legumes or meat, it provides a good plant-based source of protein when paired with other high-protein ingredients.

Can I eat brown pasta on a keto diet?

Brown pasta is not suitable for a keto diet as it is relatively high in carbohydrates, containing approximately 37-40 grams of carbs per cooked cup. Keto diets require very limited carbohydrate intake, making it better to opt for low-carb pasta alternatives like zucchini noodles or shirataki noodles.

What are the health benefits and concerns of eating brown pasta?

Brown pasta is a good source of fiber, providing around 6 grams per cooked cup, which supports digestion and may help manage blood sugar levels. It also contains B vitamins and essential minerals like magnesium and selenium. However, due to its high carb content, those with diabetes or on low-carb diets should monitor portion sizes carefully.

What is a healthy serving size of brown pasta?

A healthy serving size of cooked brown pasta is about 1 cup, which is approximately 140-150 grams. This portion provides around 180-200 calories, making it suitable for most diet plans when balanced with protein and vegetables.

How does brown pasta compare to white pasta nutritionally?

Brown pasta is more nutrient-dense than white pasta, as it retains the bran and germ, offering higher fiber content (around 6 grams vs. 2 grams per cup) and more B vitamins and minerals. It also has a lower glycemic index, meaning it can have less impact on blood sugar levels compared to white pasta.

Data Sources & Scientific References