Whole wheat spaghetti

Grain

Item Rating: 86/100

1 serving (100 grams) contains 174 calories, 7.5 grams of protein, 0.8 grams of fat, and 37.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		348
% Daily Value*
Total Fat		1.6 g	2%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		10 mg	0%
Total Carbohydrates		74 g	26%
	Dietary Fiber	12 g	42%
	Sugars	2.2 g
protein		15 g	30%
Vitamin D		0 mcg	0%
Calcium		42 mg	3%
Iron		3.6 mg	20%
Potassium		174 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: 14 cal (3.9%)

Protein: 60 cal (16.2%)

Carbs: 296 cal (79.9%)

About Whole wheat spaghetti

Whole wheat spaghetti is a type of pasta made from whole wheat flour, which retains the bran, germ, and endosperm of the wheat kernel, making it significantly more nutritious than refined pasta. Originating in Italy and central to Mediterranean cuisine, whole wheat spaghetti has gained global popularity as a health-conscious alternative. It is rich in complex carbohydrates, making it an excellent source of energy, with a higher fiber content than traditional white pasta. A single cup (140g) of cooked whole wheat spaghetti provides approximately 6 grams of dietary fiber, 7 grams of protein, and key micronutrients like iron, magnesium, and B vitamins, contributing to a balanced meal framework. It is also relatively low in fat and cholesterol-free, making it suitable for various health-focused eating plans.

Health Benefits

• Supports digestive health due to its high dietary fiber content (6 grams per 140g cooked serving), which aids regular bowel movements and promotes gut health.
• Helps maintain energy levels with its complex carbohydrates, which provide sustained energy compared to refined pastas.
• Contributes to bone health through its magnesium and phosphorus content, key minerals that support bone structure and strength.

Dietary Considerations

Allergens: Contains wheat

Suitable for: Vegetarian, vegan, mediterranean diet

Not suitable for: Gluten-free, low-carb

Selection and Storage

Store uncooked whole wheat spaghetti in a cool, dry place in an airtight container to prevent moisture absorption. Cooked spaghetti should be refrigerated in a sealed container and consumed within 3-5 days.

Common Questions About Whole wheat spaghetti Nutrition

Is whole wheat spaghetti high in protein?

Whole wheat spaghetti contains about 7-8 grams of protein per cooked cup (approximately 140-150 grams). While it is not a complete protein source like animal products, it does provide a decent amount of protein for a plant-based food.

Can I eat whole wheat spaghetti on a keto diet?

Whole wheat spaghetti is not considered keto-friendly due to its high carbohydrate content. A single cooked cup has around 37 grams of total carbohydrates, which exceeds the daily carb allowance for most keto diets (typically 20-50 grams per day).

What are the health benefits of whole wheat spaghetti?

Whole wheat spaghetti is rich in dietary fiber, with about 6 grams per cooked cup, which helps support digestion and promote feelings of fullness. It also contains essential nutrients like B vitamins, magnesium, and iron, making it a healthier option compared to regular white pasta.

What is a recommended serving size of whole wheat spaghetti?

A standard serving size of whole wheat spaghetti is 2 ounces of uncooked pasta, which typically cooks into about 1 cup. This portion provides approximately 180-200 calories, and it works well as a base for balanced meals when paired with vegetables and lean protein.

How does whole wheat spaghetti compare to regular pasta?

Whole wheat spaghetti has more dietary fiber (6 grams vs. 2 grams per cooked cup) and slightly more protein than regular pasta, making it more filling and nutrient-dense. However, it has a nuttier flavor and a firmer texture, which some might take time to get used to.

Data Sources & Scientific References