1 serving (100 grams) contains 124 calories, 5.0 grams of protein, 0.9 grams of fat, and 27.0 grams of carbohydrates.
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Nutrition Information
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 | 2 mg | 0% | |
| Total Carbohydrates | 54 g | 19% | |
| Dietary Fiber | 7 g | 25% | |
| Sugars | 1 g | ||
| protein | 10 g | 20% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 40 mg | 3% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 154 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
Source of Calories
About Whole grain pasta
Whole grain pasta is a nutrient-dense variation of traditional pasta made from whole wheat flour, which retains the bran, germ, and endosperm of the grain. Originating from Italian cuisine, whole grain pasta has become a staple in health-conscious diets worldwide due to its higher fiber and nutrient content compared to refined pasta. It contains complex carbohydrates, protein, fiber, B vitamins (such as niacin, thiamin, and folate), and essential minerals like iron, magnesium, and zinc. Whole grain pasta is a versatile ingredient, commonly paired with vegetable-based sauces, lean proteins, and healthy fats in nutritious meals.
Health Benefits
- Promotes digestive health due to its high dietary fiber content (roughly 6–7 grams per cooked cup).
- Supports energy production as it provides B vitamins, including niacin and thiamin, which are crucial for converting food into energy.
- Contributes to heart health through its low glycemic index and magnesium content (about 40 mg per cooked cup), which can help regulate blood pressure.
- Provides sustained energy thanks to its complex carbohydrates, which digest slower than refined grain products.
- Supports bone health with minerals like magnesium and phosphorus involved in bone structure maintenance.
Dietary Considerations
Selection and Storage
Store uncooked pasta in an airtight container in a cool, dry place. Once cooked, refrigerate it in a sealed container for up to 3–5 days.
Common Questions About Whole grain pasta Nutrition
Is whole grain pasta high in protein?
Whole grain pasta contains a moderate amount of protein, with about 7-8 grams of protein per cooked cup (approximately 195 grams). While it’s not as high in protein as beans or meat, it provides more protein than regular refined pasta, along with additional nutrients like fiber.
Can I eat whole grain pasta on a keto diet?
Whole grain pasta is not suitable for a keto diet due to its high carbohydrate content. One cooked cup of whole grain pasta contains around 37-40 grams of carbohydrates, far exceeding the daily carb limit for a standard ketogenic diet.
What are the health benefits of whole grain pasta?
Whole grain pasta offers several health benefits, including being high in dietary fiber (about 6 grams per cup), which supports digestive health and helps with blood sugar control. It is also rich in B vitamins, iron, and magnesium, making it a more nutrient-dense choice compared to refined pasta.
What is the recommended serving size for whole grain pasta?
A standard serving size for whole grain pasta is about 1 cup of cooked pasta, equivalent to 2 ounces of dry pasta. This provides around 180-200 calories and is a balanced portion when paired with vegetables, protein, and healthy fats.
How does whole grain pasta compare to regular pasta?
Whole grain pasta contains more fiber (6 grams vs. 2 grams per cooked cup) and nutrients like magnesium, iron, and B vitamins compared to regular pasta. It also has a nuttier flavor and firmer texture. However, regular pasta tends to have a slightly lighter taste and can be more appealing for those unfamiliar with whole grains.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Whole grain consumption and its impact on health: A systematic reviewAmerican Journal of Clinical NutritionThis peer-reviewed study discusses the health benefits of whole grains, including their role in reducing chronic disease risk.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
