Wholewheat Pasta
A straight swap for white pasta with roughly three times the fibre.
Nutrition per 100 g
Standardised to 100 g of wholewheat pasta, cooked for fair comparison. Typical serving: 1 cup cooked (140 g) — 174 kcal per 140 g serving.
| Nutrient | Per 100 g | Per serving (140 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 124 kcal | 174 kcal | 100 kcal |
| Protein | 5.4 g | 7.5 g | 4.3 g |
| Carbohydrate | 26.6 g | 37.2 g | 21.4 g |
| Fat | 0.6 g | 0.8 g | 0.5 g |
| Fibre | 4.5 g | 6.3 g | 3.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of wholewheat pasta, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (140 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.06 mg | 0.084 mg | <1% |
| Vitamin K | 0.5 µg | 0.7 µg | <1% |
| Thiamin | 0.27 mg | 0.38 mg | 23% |
| Riboflavin | 0.14 mg | 0.2 mg | 11% |
| Niacin | 1.7 mg | 2.4 mg | 11% |
| Vitamin B6 | 0.049 mg | 0.069 mg | 3% |
| Folate | 119 µg | 167 µg | 30% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.11 mg | 0.15 mg | 2% |
| Minerals | |||
| Calcium | 7 mg | 9.8 mg | <1% |
| Iron | 1.3 mg | 1.8 mg | 7% |
| Magnesium | 18 mg | 25.2 mg | 4% |
| Phosphorus | 58 mg | 81.2 mg | 5% |
| Potassium | 44 mg | 61.6 mg | <1% |
| Sodium | 131 mg | 183 mg | 6% |
| Zinc | 0.51 mg | 0.71 mg | 5% |
| Selenium | 26.4 µg | 37 µg | 48% |
| Copper | 0.1 mg | 0.14 mg | 11% |
| Manganese | 0.32 mg | 0.45 mg | 14% |
Source: USDA FoodData Central — Pasta, cooked, enriched, with added salt
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat wholewheat pasta?
- Easiest high-fibre swap most households can make.
- Cooked al dente, pasta has a surprisingly low glycaemic index.
- Cheap, shelf-stable and familiar to everyone at the table.
How to include it
- Cook al dente and finish in the sauce with a splash of pasta water.
- Pair with beans or lentils rather than only tomato.
- Cool leftovers to increase resistant starch.
Things to consider
- Contains gluten.
- Texture is firmer than white pasta — sauces need to be robust.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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