Whole pasta

Grain

Item Rating: 81/100

1 serving (100 grams) contains 124 calories, 5.0 grams of protein, 0.5 grams of fat, and 27.0 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		54 g	19%
	Dietary Fiber	6 g	21%
	Sugars	2 g
protein		10 g	20%
Vitamin D		0 mcg	0%
Calcium		34 mg	2%
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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 9 cal (3.4%)

Protein: 40 cal (15.1%)

Carbs: 216 cal (81.5%)

About Whole pasta

Whole pasta, made from whole-wheat flour, is a staple food originating from Italy and widely incorporated into Mediterranean cuisine. It differs from regular pasta as it retains all three layers of the wheat kernel—bran, endosperm, and germ—offering a richer nutritional profile. A 1-cup serving (cooked) provides approximately 174 calories, 37 grams of carbohydrates, 6 grams of protein, and 4-5 grams of dietary fiber. It is also a source of essential nutrients like B vitamins (e.g., niacin, thiamin), iron, magnesium, and selenium. Whole pasta's higher fiber content compared to refined pasta makes it a more nutrient-dense option that supports better digestion, heart health, and sustained energy levels.

Health Benefits

• Supports digestive health due to its high fiber content (4-5 grams per serving), aiding in regular bowel movements and gut health.
• Promotes heart health by reducing bad cholesterol levels and managing blood pressure, thanks to its magnesium and selenium content.
• Provides sustained energy due to its complex carbohydrate profile, which ensures a slower release of glucose compared to refined pasta.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, mediterranean diet

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

Selection and Storage

Store uncooked whole pasta in an airtight container in a cool, dry place. Once cooked, refrigerate in a sealed container and consume within 3-5 days.

Common Questions About Whole pasta Nutrition

Is whole pasta high in protein?

Whole pasta contains a moderate amount of protein, with around 7 grams per 100 grams of cooked pasta. While it isn't considered a high-protein food, it does provide more protein than refined pasta due to the inclusion of the whole grain components.

Can I eat whole pasta on a keto diet?

Whole pasta is not compatible with a keto diet due to its high carbohydrate content. A typical 100-gram serving of cooked whole pasta contains approximately 30-35 grams of carbs, far exceeding the daily limits for most ketogenic diets.

What are the health benefits or concerns of eating whole pasta?

Whole pasta is rich in dietary fiber, offering about 2-3 grams per 100 grams of cooked pasta, which supports digestion and helps with blood sugar regulation. It also provides essential micronutrients like B vitamins and iron. However, individuals with gluten intolerance or sensitivity should avoid it unless they opt for gluten-free versions.

What is the recommended serving size for whole pasta?

A standard serving size for whole pasta is typically 2 ounces (about 56 grams) of dry pasta, which cooks to approximately 1 cup. This serving provides around 200 calories, making it a balanced portion for most meals when paired with vegetables and protein-rich toppings.

How does whole pasta compare to regular pasta?

Whole pasta differs from regular pasta in its nutritional content; it contains more fiber (2-3 grams vs. less than 1 gram) and micronutrients, thanks to the use of whole grains. It has a nuttier flavor and a firmer texture compared to refined pasta, which is softer and has a milder taste.

Data Sources & Scientific References