Wheat pasta

Grain

Item Rating: 81/100

1 serving (100 grams) contains 124 calories, 5.0 grams of protein, 0.5 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		248
% Daily Value*
Total Fat		1 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2 mg	0%
Total Carbohydrates		50 g	18%
	Dietary Fiber	6 g	21%
	Sugars	2 g
protein		10 g	20%
Vitamin D		0 mcg	0%
Calcium		20 mg	1%
Iron		2.4 mg	13%
Potassium		124 mg	2%

* 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: 9 cal (3.6%)

Protein: 40 cal (16.1%)

Carbs: 200 cal (80.3%)

About Wheat pasta

Wheat pasta is a popular carbohydrate-rich food made primarily from durum wheat semolina. Originating in Italy, it has become a staple in global cuisine due to its versatility and ease of preparation. Wheat pasta contains complex carbohydrates, protein, fiber, and essential minerals such as iron and magnesium. Its nutritional profile varies depending on whether it is refined or whole-wheat, with whole-wheat pasta being a healthier option due to higher fiber content and lower glycemic index. As a source of energy and nutrients, wheat pasta is widely enjoyed and can serve as a foundation for nutrient-dense meals when paired with vegetables, lean proteins, and healthy fats.

Health Benefits

• Rich in complex carbohydrates, providing long-lasting energy and supporting physical activity.
• High in dietary fiber when whole-wheat, promoting digestive health and supporting regular bowel movements.
• Contains magnesium, which supports muscle function and bone health.
• Provides iron, essential for oxygen transport and preventing anemia.
• Offers plant-based protein, supporting muscle repair and growth.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian diets, low-fat diets

Not suitable for: Gluten-free diets, low-carb diets, wheat allergy

Selection and Storage

Store dry pasta in an airtight container in a cool, dry place. Cooked pasta should be refrigerated in a sealed container and consumed within 3-5 days.

Common Questions About Wheat pasta Nutrition

Is wheat pasta high in protein?

Wheat pasta contains about 7-8 grams of protein per cup (cooked), making it a moderate source of protein compared to legumes or animal products. It is not a complete protein, so pairing it with other protein-rich foods can help meet your dietary needs.

Can I eat wheat pasta on a keto or low-carb diet?

Wheat pasta is not suitable for a strict keto or low-carb diet as it contains around 37 grams of net carbohydrates per cup (cooked). However, it can be included in moderate-carb diet plans or in smaller portions alongside high-fiber, low-carb foods.

What are the health benefits and concerns of wheat pasta?

Wheat pasta is a good source of complex carbohydrates and provides nutrients like B vitamins, iron, and magnesium. Whole wheat versions are higher in fiber, which supports digestion and heart health. Concerns include its high carbohydrate content, which may not be suitable for people with certain conditions like diabetes unless consumed in controlled portions.

What is the recommended portion size of wheat pasta?

A standard serving size of cooked wheat pasta is about 1 cup (approximately 150-200 grams), which contains roughly 200 calories. Larger portions can quickly increase calorie and carbohydrate intake, so it’s advisable to pair it with vegetables and lean proteins for a balanced meal.

How does wheat pasta compare to other pasta types?

Compared to white pasta, wheat pasta is higher in fiber and retains more nutrients like B vitamins and minerals due to minimal processing. However, alternative pastas made from legumes or chickpeas generally have higher protein and fiber content, making them more suitable for higher-protein diets or those seeking gluten-free options.

Data Sources & Scientific References