Know what’s on your plate
Whole grain pasta
Calories & nutrition facts
51% whole wheat, remaining enriched semolina, dry
Nutrition facts
Per 100 g% DV- Calories 361 kcal —
- Protein 13 g 26%
- Carbohydrate 62 g 23%
- Fat 2.6 g 3%
- Saturated fat 0.3 g 2%
- Fibre 11 g 40%
- Sugars 2.2 g —
- Sodium 12 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin K 0.9 µg 1%
- Thiamin (B1) 0.55 mg 46%
- Riboflavin (B2) 0.31 mg 24%
- Niacin (B3) 8.6 mg 54%
- Pantothenic acid (B5) 0.7 mg 14%
- Vitamin B6 0.24 mg 14%
- Folate (B9) 114 µg 28%
- Choline 17.9 mg 3%
Minerals
- Calcium 25 mg 2%
- Iron 3.4 mg 19%
- Magnesium 94 mg 22%
- Phosphorus 252 mg 20%
- Potassium 318 mg 7%
- Zinc 2.2 mg 20%
- Copper 0.39 mg 43%
- Manganese 2.1 mg 92%
- Selenium 76.8 µg 140%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 361 | 13 g | 62 g | 2.6 g |
| 1 × cup spaghetti | 91 g | 329 | 12 g | 56 g | 2.3 g |
| 1 × cup elbows | 122 g | 440 | 16 g | 76 g | 3.1 g |
| 1 × cup penne | 95 g | 343 | 13 g | 59 g | 2.4 g |
| 1 × cup farfalle | 81 g | 292 | 11 g | 50 g | 2.1 g |
| 1 × cup rotini | 96 g | 347 | 13 g | 60 g | 2.4 g |
| 1 × cup shells | 64 g | 231 | 8.4 g | 40 g | 1.6 g |
| 1 × cup lasagne | 90 g | 325 | 12 g | 56 g | 2.3 g |
| 2 × cup spaghetti | 182 g | 657 | 24 g | 113 g | 4.6 g |
| ½ × cup spaghetti | 45.5 g | 164 | 6 g | 28 g | 1.2 g |
| 3 × cup spaghetti | 273 g | 986 | 36 g | 169 g | 7 g |
| 4 × cup spaghetti | 364 g | 1314 | 48 g | 226 g | 9.3 g |
Similar foods
- Whole-wheat pastadry352 kcal / 100 g
- Wholegrain pastadried, uncooked345 kcal / 100 g
- Wholemeal pastadurum wheat, raw330 kcal / 100 g
- Whole pastaraw346 kcal / 100 g
- Wholewheat pastacooked, no added salt179 kcal / 100 g
- Wholemeal spaghettimacaroni, raw357 kcal / 100 g
- Fortified pastaraw, w fibre336 kcal / 100 g
- Pastadry, enriched371 kcal / 100 g
- Wheat pastadry359 kcal / 100 g
- Semi-wholewheat pastacooked, no added salt173 kcal / 100 g
Questions about Whole grain pasta
How much dry wholegrain pasta should you cook per person?
Allow about 75–100 g dry pasta per adult for a main course, or less if you are serving several substantial sides. It absorbs water and becomes heavier as it cooks.
How do you cook wholegrain pasta so it stays firm?
Boil it in plenty of salted water and start tasting it a couple of minutes before the packet’s suggested time. Drain it as soon as it is just tender with a slight bite; wholegrain pasta can turn soft quickly if overcooked.
Does wholegrain pasta take longer to cook than white pasta?
Often it does, but the shape and brand matter more than the colour. Use the packet time as a guide and taste a piece near the end rather than relying on the clock alone.
Which sauces go well with wholegrain pasta?
Its nutty, robust flavour works especially well with tomato and roasted aubergine, mushroom ragù, pesto, or olive oil with garlic and greens. Strong, savoury sauces tend to complement it better than very delicate cream sauces.
Can you use wholegrain pasta in pasta salad?
Yes. Cook it just to al dente, drain it well and spread it out to cool so it does not keep steaming and soften. Dress it while slightly warm; it absorbs vinaigrette more readily than when fully cold.
How long does cooked wholegrain pasta keep in the fridge?
Cool it promptly, store it in a covered container and use it within 3–4 days. Reheat it until steaming hot, or loosen it with a little dressing or olive oil if serving it cold.
Is wholegrain pasta a good source of fibre?
Yes. A 100 g portion provides 11 g of fibre, making it a high-fibre food.
Does wholegrain pasta contain gluten?
Pasta made from whole wheat contains gluten, so it is not suitable for people who need to avoid gluten. Pasta made from rice, maize or other gluten-free grains is a different product; check that it is labelled gluten-free if cross-contamination matters.
Source: USDA FoodData Central 172025 · per 100 g · carbohydrate per EU label, fibre excluded
