Whole Wheat Pasta: Calories, Nutrition & Healthier Swaps

Whole wheat pasta is made from flour that keeps the bran, so it carries roughly twice the fiber of regular pasta.

Whole Wheat Pasta nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Whole Wheat Pasta: nutrition highlights

A serving (plate, 200 g) provides 11 g of protein — about 19% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It has 9 g of fiber per serving — roughly 36% of the 25 g a day most adults fall short of. There's almost no sugar: the carbohydrate is mostly starch.

On the open Nutri-Score algorithm, whole wheat pasta gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.

How much movement is one serving?

One serving (plate, 200 g) is 248 kcal — roughly 81 min of easy walking or 31 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Whole Wheat Pasta

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Red lentils, boiled — 210 g, 248 kcal: +8.3 g protein.
• Lentils — 210 g, 244 kcal: +7.6 g fibre, +8.3 g protein.
• Kidney Beans — 210 g, 252 kcal: −0.6 g salt, +4.4 g fibre.
• White beans, boiled — 180 g, 243 kcal: −0.6 g salt, +2.3 g fibre.