Wholewheat pasta

Grain

Item Rating: 85/100

1 serving (100 grams) contains 124 calories, 5.8 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		10 mg	0%
Total Carbohydrates		54 g	19%
	Dietary Fiber	9 g	32%
	Sugars	2 g
protein		11.6 g	23%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		3.6 mg	20%
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: 16 cal (5.8%)

Protein: 46 cal (16.7%)

Carbs: 216 cal (77.5%)

About Wholewheat pasta

Wholewheat pasta is a nutrient-dense alternative to traditional refined pasta, originating from Italian cuisine which emphasizes wholesome ingredients. Made from whole-grain wheat flour, it retains the bran, germ, and endosperm, providing more fiber, vitamins, and minerals compared to its refined counterpart. A single cup of cooked wholewheat pasta typically contains around 6 grams of dietary fiber, 7 grams of protein, and is an excellent source of manganese, selenium, and B-vitamins like thiamin and niacin. It is also relatively low in fat and cholesterol-free, making it a versatile and healthful choice for various diets. Its nutty flavor complements many pasta sauces and entrées, making it popular worldwide in dishes like pasta salads, casseroles, and classic Italian recipes.

Health Benefits

• Supports digestive health due to its high dietary fiber content (6 grams per cup).
• Aids energy metabolism with notable levels of B-vitamins such as thiamin and niacin.
• Promotes bone and immune system health through its manganese and selenium content.
• Helps regulate blood sugar levels due to its complex carbohydrate structure and lower glycemic index.
• Provides heart health benefits by being cholesterol-free and low in saturated fat.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian diet, high-fiber diet, mediterranean diet

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

Selection and Storage

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

Common Questions About Wholewheat pasta Nutrition

Is wholewheat pasta high in protein?

Wholewheat pasta contains about 7-8 grams of protein per one-cup cooked serving, making it a moderate protein source. While it’s not as high in protein as meat or legumes, it can contribute to your daily protein intake, especially when paired with protein-rich sauces and sides.

Can I eat wholewheat pasta on a keto diet?

Wholewheat pasta is not compatible with a keto diet as it contains around 37 grams of net carbs per one-cup cooked serving. Keto diets typically restrict carbohydrates to 20-50 grams per day, making pasta unsuitable for this dietary approach.

What are the health benefits of wholewheat pasta?

Wholewheat pasta is rich in fiber, with about 6 grams per one-cup cooked serving, which supports digestion and heart health. It also provides essential nutrients like magnesium, iron, and B vitamins, making it a more nutritious choice compared to refined pasta.

What is the recommended serving size for wholewheat pasta?

The recommended serving size for wholewheat pasta is typically one cup cooked, which provides around 180-200 calories. This portion size helps balance calorie intake while providing a good amount of fiber and nutrients.

How does wholewheat pasta compare to regular pasta?

Wholewheat pasta is richer in fiber and micronutrients like magnesium, iron, and B vitamins compared to regular pasta, as it is made from whole grains. Regular pasta, made from refined flour, has a milder taste and texture but lacks the fiber and some nutrients found in wholewheat pasta.

Data Sources & Scientific References