Is Whole Wheat Pasta Healthier Than Regular Pasta?
Short answer: These are cooked whole-wheat pasta and cooked unenriched regular pasta without added salt. Whole-wheat pasta has more fiber; sauces and cooking water change the meal.
Selected foods: Wholegrain pasta, boiled and Pasta, boiled. These specific preparations are compared below.
Nutri-Score: Whole Wheat Pasta A, Regular Pasta A — the same grade overall.
Which to pick for your goal
| If you want | Better pick | The numbers |
|---|---|---|
| Fewer calories | About the same | whole wheat pasta 149 kcal, regular pasta 158 kcal per 100 g |
| More protein | About the same | whole wheat pasta 6 g, regular pasta 5.8 g per 100 g |
| More fiber (keeps you full) | Whole Wheat Pasta | 3.9 g vs 1.8 g per 100 g |
| Overall (Nutri-Score) | About the same | both A |
Small differences count as a tie: a few calories or a few tenths of a gram won't change your day.
Nutrition side by side, per 100 g
| Per 100 g | Whole Wheat Pasta | Regular Pasta |
|---|---|---|
| Calories | 149 kcal | 158 kcal |
| Protein | 6 g | 5.8 g |
| Fat | 1.7 g | 0.9 g |
| incl. saturated | 0.2 g | 0.2 g |
| Total carbohydrates | 30 g | 31 g |
| incl. sugars | 0.8 g | 0.6 g |
| incl. fiber | 3.9 g | 1.8 g |
| Salt | 0 g | 0 g |
| Nutri-Score | A | A |
Rounded values from exact USDA records (see * Data and sources below). Different brands, cuts and recipes can have different values. Diary food cards and the alternative versions below retain their own typical recipes.
For the same amount: 50 g
| Equal amount | Whole Wheat Pasta | Regular Pasta |
|---|---|---|
| Calories | 75 kcal | 79 kcal |
| Protein | 3 g | 2.9 g |
| incl. saturated | 0.1 g | 0.1 g |
| incl. sugars | 0.4 g | 0.3 g |
| incl. fiber | 2 g | 0.9 g |
In a typical serving
| One serving | Whole Wheat Pasta | Regular Pasta |
|---|---|---|
| Serving | plate, 200 g (7.1 oz) | plate, 200 g (7.1 oz) |
| Calories | 298 kcal | 316 kcal |
| Protein | 12 g | 12 g |
| Fiber | 7.8 g | 3.6 g |
| Sugars | 1.5 g | 1.1 g |
| Easy walking to burn it* | 1 h 37 min | 1 h 43 min |
* For a 70 kg (154 lb) person; the app works it out for your weight and your activities.
Portion size usually moves the numbers more than the choice between two similar foods: a heaping serving of the “healthier” one can easily outweigh a modest serving of the other.
Blood sugar angle
Whole wheat pasta has 30 g of carbohydrate per 100 g (0.8 g sugars, 3.9 g fiber); Regular pasta has 31 g (0.6 g sugars, 1.8 g fiber). This table is not a measured glycemic-response comparison; the amount eaten and the rest of the meal matter. Glycemic index values vary by variety, ripeness and cooking, so treat any single number with caution — and eat either with vegetables and some protein.
*Data and sources
- Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) — USDA FDC 168910 (SR Legacy; published 4/1/2019).
- Pasta, cooked, unenriched, without added salt — USDA FDC 168928 (SR Legacy; published 4/1/2019).
Retrieved 2 October 2026. USDA composition is per 100 g; drink values per 100 ml use the record’s measured household weight, with the USDA customary cup of 236.6 ml. Displayed cup servings remain 240 ml. Carbohydrate includes fiber on this US site; salt is sodium × 2.5. The food records are historical reference values, not current brand guarantees.
WHO guideline on free sugars: honey, syrups and fruit-juice sugars count as free sugars. WHO guideline on saturated and trans fats: consider replacing saturated fat with unsaturated fat.
FAQ
Which has fewer calories, whole wheat pasta or regular pasta?
They're about the same: whole wheat pasta 149 kcal, regular pasta 158 kcal per 100 g. In a typical serving that's 298 kcal for whole wheat pasta (plate, 200 g) and 316 kcal for regular pasta (plate, 200 g).
Is whole wheat pasta or regular pasta better for weight loss?
No single food makes you gain or lose weight — the day's total does. Gram for gram they're close in calories (whole wheat pasta 149 kcal, regular pasta 158 kcal per 100 g), so neither is a shortcut. The portion usually matters more: a typical serving of whole wheat pasta (plate, 200 g) is 298 kcal, of regular pasta (plate, 200 g) 316 kcal.
Which has more protein, whole wheat pasta or regular pasta?
About the same: whole wheat pasta 6 g, regular pasta 5.8 g per 100 g. Per typical serving: 12 g for whole wheat pasta (plate, 200 g) and 12 g for regular pasta (plate, 200 g).
Which has more fiber, whole wheat pasta or regular pasta?
Whole wheat pasta: 3.9 g vs 1.8 g per 100 g. In a typical serving that's 7.8 g for whole wheat pasta and 3.6 g for regular pasta — and most adults eat less fiber than dietary guidelines recommend.
Does this comparison apply to every brand or recipe?
No. The main table uses the two specific USDA foods named and linked on this page. Fat level, ingredients, trimming, cooking and water content can change the result. Use the same amount for a fair comparison and check the label for the product you actually eat.
Log it and see your day
In Calories Not Count every food gets a Nutri-Score grade, a sugar–salt–fat–fiber traffic light, fair same-calorie swaps and the minutes of movement it costs for your weight and your activities — no scale needed. Goals like lower sugar, more protein or more omega-3 can be set in the diary, and swaps there are ranked for that goal.
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