Cooked whole wheat pasta

Grain

Item Rating: 85/100

1 serving (100 grams) contains 124 calories, 5.5 grams of protein, 0.9 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		248
% Daily Value*
Total Fat		1.8 g	2%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		8 mg	0%
Total Carbohydrates		54 g	19%
	Dietary Fiber	9 g	32%
	Sugars	1 g
protein		11 g	22%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		2.4 mg	13%
Potassium		150 mg	3%

* 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: 16 cal (5.9%)

Protein: 44 cal (15.9%)

Carbs: 216 cal (78.2%)

About Cooked whole wheat pasta

Cooked whole wheat pasta is a nutrient-dense staple made from whole grain wheat flour, an integral component of Mediterranean and Italian cuisines. Unlike refined pasta, it retains the bran and germ of the wheat kernel, making it higher in fiber, vitamins, and minerals. A one-cup serving (approximately 140g) contains around 180 calories, 39g of carbohydrates, 7g of protein, and 6g of dietary fiber. It is also a good source of manganese, selenium, magnesium, and B vitamins like niacin and thiamine. The hearty flavor and chewy texture make whole wheat pasta an excellent base for balanced and nutritious meals, pairing well with vegetables, lean proteins, and heart-healthy fats like olive oil.

Health Benefits

• High in dietary fiber (6g per cup) which supports digestive health and promotes satiety, helping with weight management.
• Contains manganese (1.4 mg per cup, over 70% of the daily value), important for bone health, metabolism, and antioxidant function.
• Rich in selenium (evident in whole wheat), which aids in immune function and protects cells from oxidative damage.
• Provides plant-based protein (7g per cup), assisting in muscle repair and overall body function.
• Magnesium content helps regulate blood pressure and supports nerve and muscle function.

Dietary Considerations

Allergens: Contains wheat (gluten)

Suitable for: Vegetarian, vegan, mediterranean diet

Not suitable for: Gluten-free, low-carb

Selection and Storage

Store cooked whole wheat pasta in an airtight container in the refrigerator for up to 3-5 days. Reheat gently to avoid drying out, and toss with a little olive oil if needed to restore texture.

Common Questions About Cooked whole wheat pasta Nutrition

Is cooked whole wheat pasta high in protein?

Cooked whole wheat pasta is moderate in protein, with a 1-cup (140g) serving containing about 7 grams of protein. While it is not considered a high-protein food, it can be a good carbohydrate source when paired with protein-rich toppings like legumes or lean meats.

Can I eat cooked whole wheat pasta on a keto diet?

Cooked whole wheat pasta is not compatible with a keto diet because it is relatively high in carbohydrates. A 1-cup serving contains approximately 37 grams of carbs, which is significantly above the daily carbohydrate limit for a standard ketogenic diet.

What are the health benefits of cooked whole wheat pasta?

Cooked whole wheat pasta provides dietary fiber (6 grams per cup), which supports digestion and helps manage blood sugar levels. It also contains essential nutrients like manganese, selenium, and magnesium. However, it may trigger sensitivities in individuals with gluten intolerance or celiac disease.

What is a recommended serving size for cooked whole wheat pasta?

A standard recommended serving size for cooked whole wheat pasta is about 1 cup (140g), which contains roughly 180 calories. Adjust portion sizes based on your nutritional needs, activity level, and the inclusion of other ingredients in your meal.

How does cooked whole wheat pasta compare to regular pasta?

Cooked whole wheat pasta is nutritionally superior to regular pasta because it has more fiber (6 grams vs. 2 grams per cup) and more micronutrients like magnesium and zinc. However, it has a denser texture and nuttier flavor that might differ from traditional white pasta.

Data Sources & Scientific References