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Whole Wheat Pasta

Whole Wheat Pasta

EverydayDry

Whole wheat pasta is a whole grain pasta variety produced by milling the entire wheat kernel, retaining the nutrient-rich bran and germ layers excluded in refined pasta. This robust-textured pasta contains nearly triple the fiber of regular pasta along with higher protein levels, minerals, and B vitamins, while developing a hearty, nutty flavor when cooked. Its complex carbohydrates digest more slowly than those in white pasta, providing sustained energy release and better blood sugar management.

Macro Impact

A 2 oz serving contains 197 calories, 8g protein, 41g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 197 calories?
Walking3.5 mph, moderate pace
46 min
YogaModerate effort, gentle pace
33 min
SwimmingModerate effort, freestyle
25 min
Biking12-14 mph, moderate effort
20 min
StairsStair climbing, moderate pace
23 min
Running5 mph (12 min/mile)
17 min

Nutrition Facts

Serving size2 oz (56 g)
Amount per serving
Calories197
% Daily Value*
Total Fat2g
2%
Saturated Fat0.2g
1%
Trans Fat0.0g
Polyunsaturated Fat0.6g
Monounsaturated Fat0.2g
Cholesterol0mg
0%
Sodium3mg
0%
Total Carbohydrate41g
15%
Dietary Fiber5g
18%
Total Sugars2g
Includes Added Sugars0g
0%
Protein8g
Vitamin D0mcg
0%
Calcium16mg
1%
Iron2mg
11%
Potassium243mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
41 / 275 g
15%
Fiber
5 / 28 g
18%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
2 / 78 g
2%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
3%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
3%
Omega 9
0 g
Protein
Protein
8 / 80 g
10%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
20%
Leucine
1 / 3 g
18%
Lysine
0 / 2 g
8%
Methionine
0 / 1 g
11%
Phenylalanine
0 / 2 g
21%
Threonine
0 / 1 g
18%
Tryptophan
0 / 0 g
32%
Valine
0 / 2 g
17%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
3 g
Glycine
0 g
Proline
1 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
20%
Riboflavin, B2
0 / 1 mg
10%
Niacin, B3
5 / 15 mg
32%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
12%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
39 / 400 mcg
10%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
16 / 1k mg
2%
Copper
0 / 1 mg
31%
Iron
2 / 13 mg
16%
Magnesium
72 / 370 mg
19%
Manganese
2 / 2 mg
81%
Phosphorous
192 / 700 mg
27%
Potassium
243 / 3k mg
8%
Selenium
44 / 55 mcg
79%
Sodium
3 / 2.3k mg
0%
Zinc
2 / 10 mg
18%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
5 g
Caffeine
0 mg
Choline
7 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program). USDA Standard Reference, Legacy. Food ID 168910.
  2. 2.Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program). USDA Standard Reference, Legacy. Food ID 169738.
  3. 3.Pasta, spaghetti, whole-wheat, dry. Canadian Nutrient File. Food ID 4516.
  4. 4.Pasta, spaghetti, whole-wheat, cooked. Canadian Nutrient File. Food ID 4517.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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