Whole Grain Pasta Nutrition Facts

Calories, fat, protein, and carbohydrate values for Whole Grain Pasta.


There are 238 calories in Whole Grain Pasta.


Nutrition Facts
Whole Grain Pasta
Serving Size:


cup (160 grams)

Amount Per Serving
Calories from Fat 25
Calories 238

% Daily Value*

Total Fat 2.7 grams

Saturated Fat 0.4 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.9 grams
Monounsaturated Fat 0.3 grams

Cholesterol 0 milligrams

Sodium 6.4 milligrams

Potassium 154 milligrams

Total Carbohydrates 48 grams

Dietary Fiber 6.2 grams

Sugars 1.2 grams
Protein 9.6 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Pasta & Noodles (Perishable)

How long would it take to burn off 240 KCal?
Walking (3mph) 64 minutes
Running (6mph) 23 minutes
Bicycling (10mph) 33 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Whole grain pasta is a nutritious alternative to traditional refined pasta. It offers several health benefits due to its unique composition and preparation process. Here are some of the key features and benefits of whole grain pasta:

  1. Nutrient-rich: Whole grain pasta is made from the entire grain kernel, including the bran, germ and endosperm. This means it retains more nutrients than refined pasta. It is a good source of fiber, protein, vitamins and minerals such as manganese, selenium, copper and phosphorus.
  2. High in fiber: Fiber is an essential part of a healthy diet, and whole wheat pasta is an excellent source of fiber. It contains both soluble and insoluble fiber, which can help improve digestion, promote satiety, and support healthy cholesterol levels.
  3. Lower calories: Whole grain pasta tends to have fewer calories than refined pasta. This can be beneficial for those watching their calorie intake or trying to manage their weight. The fiber in whole grain pasta also helps to keep you feeling full, so you can eat smaller portions.
  4. Lower Glycemic Index: Whole grain pasta has a lower glycemic index than refined pasta. This means it causes a slower and more gradual rise in blood sugar levels, providing sustained energy and avoiding sharp spikes and crashes. It is especially beneficial for people with diabetes or those trying to control their blood sugar levels.
  5. Heart Health: The combination of fiber, vitamins, and minerals found in whole grain pasta can contribute to heart health. The fiber helps lower cholesterol levels, while the nutrients support overall cardiovascular function and reduce the risk of heart disease.
  6. Improved digestive health: The high fiber content of whole grain pasta promotes a healthy digestive system. It adds bulk to the stool, helps prevent constipation, and supports regular bowel movements. In addition, fiber acts as a prebiotic, feeding beneficial gut bacteria and promoting a balanced gut microbiome.

Disadvantages of whole grain pasta

While there are many benefits to whole grain pasta, it’s important to consider the potential drawbacks. Here are some things to keep in mind:

  1. Texture and taste: Whole grain pasta has a slightly denser texture and nuttier flavor than refined pasta. Some people may find this difference less appealing or may need time to adjust to the taste and texture.
  2. Cooking Time: Whole grain pasta may take longer to cook than refined pasta. It may take a little more time and attention to achieve the desired tenderness. It’s recommended to follow the cooking instructions on the package for best results.
  3. Availability and variety: While whole grain pasta is growing in popularity, it may not be as readily available or in as many varieties as refined pasta. However, the whole grain market is expanding and more options are becoming available.
  4. Gluten sensitivity: It’s important to note that whole grain pasta contains gluten unless otherwise noted. Individuals with gluten sensitivity or celiac disease should choose gluten-free alternatives such as whole grain pasta made from gluten-free grains such as brown rice, quinoa, or corn.

Bottom line

Whole grain pasta is a nutritious and flavorful choice that offers several health benefits. Rich in fiber, vitamins and minerals, it contributes to heart health, digestive wellness and weight management. While it may have a slightly different taste and cooking requirements than refined pasta, the benefits it offers make it a worthwhile addition to a balanced diet. Consider incorporating whole grain pasta into your meals to enjoy its wholesome goodness and support your overall well-being.

Questions and Answers

Is whole grain pasta healthier than refined pasta?

Yes, whole grain pasta is generally considered healthier than refined pasta. It retains the nutrient-rich bran, germ and endosperm of the grain, providing more fiber, vitamins, minerals and phytonutrients. It also has a lower glycemic index and fewer calories, making it a better choice for overall health and weight management.

Can whole grain pasta help you lose weight?

Whole grain pasta can be a helpful addition to a weight loss plan. Its high fiber content promotes satiety, which can help with portion control and reduce overeating. In addition, the lower calorie content compared to refined pasta can help reduce calories. Remember to pair whole grain pasta with a variety of vegetables, lean protein and healthy fats for a well-rounded, balanced meal.

Is whole grain suitable for people with gluten sensitivity?

Whole grain pasta typically contains gluten unless specifically labeled gluten-free. For people with gluten sensitivity or celiac disease, it’s important to choose gluten-free options made from alternative grains such as brown rice, quinoa, or corn. These gluten-free whole grains provide similar nutritional benefits without causing adverse reactions.

How does whole grain pasta compare in taste and texture to white pasta?

Whole grain pasta has a slightly denser texture and nuttier flavor than white pasta. Some people may find this difference appealing, while others may need time to adjust. It’s a good idea to experiment with different sauces, seasonings, and cooking techniques to enhance the taste and texture of whole grain pasta and find a cooking method that works for you.

Can I find a variety of whole grain pasta options in the marketplace?

While whole grain pasta is growing in popularity, availability and variety may vary by location and store. However, the whole grain market is expanding and more options are becoming available. Look for whole grain pasta in supermarkets, health food stores, or online, and explore different brands and types to find the options that best meet your needs and preferences.