Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Whole-wheat pasta is a hearty, nutty-flavored alternative to refined pasta, made from flour that retains the entire wheat kernel. It offers a denser, chewier texture with a more complex, earthy taste. Nutritionally, it's a standout for its high fiber content, which supports digestive health and provides sustained energy.
💚 Why it's loved
People love it for its satisfying, robust flavor that pairs beautifully with hearty sauces, and its reputation as a more nutritious, filling staple. It's a cornerstone of health-conscious and traditional cooking alike.
⚠️ Watch-outs & how to enjoy it better
The denser texture and stronger, nuttier taste can be an adjustment for those accustomed to refined pasta. Its high fiber content may cause digestive discomfort (bloating, gas) for some if introduced too quickly. To counteract this, increase intake gradually, ensure adequate water intake, and consider pairing it with easily digestible proteins or healthy fats to aid digestion.
Key benefits
- Excellent source of dietary fiber (3.9g per 100g cooked)
- Provides plant-based protein (5.99g per 100g)
- Low in fat (1.71g per 100g)
- Contains more vitamins and minerals than refined pasta
- Supports satiety and steady blood sugar levels due to fiber
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bran and germ in whole-wheat flour give the pasta its characteristic speckled appearance and can cause the cooking water to foam more than with refined pasta.
Full nutrition (scales with serving)
| Water | 61.8 g |
| Energy | 149 kcal |
| Energy | 625 kj |
| Protein | 6.0 g |
| Total lipid (fat) | 1.7 g |
| Ash | 0.44 g |
| Carbohydrate, by difference | 30.1 g |
| Fiber, total dietary | 3.9 g |
| Total Sugars | 0.75 g |
| Sucrose | 0.20 g |
| Glucose | 0.07 g |
| Fructose | 0.07 g |
| Lactose | 0.00 g |
| Maltose | 0.40 g |
| Galactose | 0.00 g |
| Starch | 25.5 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 54.0 mg |
| Phosphorus, P | 127 mg |
| Potassium, K | 96.0 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.23 mg |
| Manganese, Mn | 1.3 mg |
| Selenium, Se | 36.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.10 mg |
| Niacin | 3.1 mg |
| Pantothenic acid | 0.27 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 21.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 21.0 ug |
| Choline, total | 6.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 4.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 94.0 ug |
| Vitamin E (alpha-tocopherol) | 0.23 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.08 mg |
| Tocopherol, gamma | 0.09 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.18 mg |
| Tocotrienol, beta | 1.2 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.60 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.24 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.21 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.02 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.18 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.17 g |
| MUFA 18:1 c | 0.17 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.57 g |
| PUFA 18:2 | 0.54 g |
| PUFA 18:2 n-6 c,c | 0.54 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.04 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.08 g |
| Threonine | 0.16 g |
| Isoleucine | 0.23 g |
| Leucine | 0.41 g |
| Lysine | 0.13 g |
| Methionine | 0.10 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.30 g |
| Tyrosine | 0.16 g |
| Valine | 0.26 g |
| Arginine | 0.21 g |
| Histidine | 0.14 g |
| Alanine | 0.19 g |
| Aspartic acid | 0.27 g |
| Glutamic acid | 2.1 g |
| Glycine | 0.22 g |
| Proline | 0.64 g |
| Serine | 0.29 g |
FAQ
Does whole-wheat pasta taste different from regular pasta?
Yes, it has a distinctly nuttier, earthier flavor and a denser, chewier texture compared to the milder taste and softer texture of refined pasta.
Is whole-wheat pasta gluten-free?
No. Whole-wheat pasta contains gluten, which is the protein found in wheat. It is not suitable for people with celiac disease or gluten sensitivity.
How does cooking time compare to regular pasta?
It often requires a slightly longer cooking time to achieve an al dente texture. It's best to taste it a minute or two before the package instructions suggest.