Whole Wheat Pasta Nutrition Facts

Whole Wheat Pasta

1 g

Weight basis: Dry whole-wheat pasta. Do not enter cooked grams into the dry calculator; cooked comparison uses a separately identified reference.

Calculated from the 100 g values. ~ indicates an estimated serving weight.

4kcal

Carbohydrate0.7 g %78

Protein0.1 g %15

Fat0 g %7

Whole Wheat Pasta Nutrition Values

Nutrients	100 gr	1 Gram, dry pasta
Calories(kcal)	352	4
Carbohydrate (g)	73.37	0.73
Protein (g)	13.87	0.14
Fat (g)	2.93	0.03
Fiber (g)	9.2	0.09
Cholesterol (mg)	0	0
Sodium (mg)	6	0.06
Potassium (mg)	434	4.34
Calcium (mg)	29	0.29
Iron (mg)	3.62	0.04

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Count whole-wheat pasta before or after cooking?

Dry whole-wheat pasta contains 352 calories per 100 g, or 264 calories per weighed 75 g. The calculator uses dry weights. Do not multiply the cooked weight on your plate by the dry calorie value. [1]

Calories in 100 g of cooked whole-wheat pasta

A separate cooked reference provides 149 calories and 30.07 g of carbohydrate per 100 g. A weighed 150 g cooked portion is about 224 calories before sauce or oil. Plain cooked white pasta has its own entry. The dry and cooked references come from different samples; they do not establish one cooking-yield factor for every product. [2]

A cup is not one universal pasta weight. The reference cup of dry penne weighs 95 g, while a cup of cooked penne weighs 97 g. Those cups are not a before-and-after measurement of the same portion. Shape and packing matter. Recording “75 g dry” or “150 g boiled” is clearer than recording just “one plate”.

Can whole-wheat pasta fit a weight-loss meal?

Yes. Combine a suitable portion with vegetables and a protein food such as beans, yogurt or boiled chicken. Oil, cream and cheese change the meal's energy content. Whole-wheat pasta still needs a portion; the name does not make an unlimited serving calorie-free.

A 500 g dry package contains 1760 calories in this reference. Start with the dry amount used if you divide the package across several meals. Absorbing cooking water increases weight; it does not erase calories. Some material may enter the cooking water, and additions change the total, so a precise finished-dish estimate requires the actual recipe.

Whole-wheat, bran and gluten-free are different labels

The dry reference has 9.2 g of fibre and 13.87 g of protein per 100 g. Pasta made from whole grain and pasta made with added bran need not have the same composition. Read the flour ingredients and use your package's figures when available. [1]

Whole-wheat pasta contains gluten and is unsuitable for coeliac disease. Gluten-free pasta requires its own label and attention to cooking cross-contact. Fibre content alone cannot guarantee the same blood-glucose response for every person or meal. [3]