How healthy is whole wheat pasta?
Is whole wheat pasta healthy? Yes, in sensible portions. Whole wheat pasta scores 42/100 on the HowHealthyIs Score: 100 g provides 149 kcal, 3.9 g fiber and 54 mg magnesium. Whole wheat pasta has about twice the fiber of regular pasta, with more magnesium and iron. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Whole wheat pasta ranks higher than 42% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber9%
- Magnesium9%
- Protein8%
- Iron6%
- Potassium1%
- Vitamin E1%
- Calcium1%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 36 minus 1 = 35. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in whole wheat pasta?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 149 kcal | 209 kcal | |
| Protein | 6 g | 8.4 g | 17% |
| Carbohydrates | 30 g | 42 g | 15% |
| Fiber | 3.9 g | 5.5 g | 20% |
| Sugars | 0.8 g | 1.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 1.7 g | 2.4 g | 3% |
| Saturated fat | 0.2 g | 0.3 g | 2% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.2 mg | 0.3 mg | 2% |
| Minerals | |||
| Calcium | 13 mg | 18 mg | 1% |
| Iron | 1.7 mg | 2.4 mg | 13% |
| Potassium | 96 mg | 134 mg | 3% |
| Magnesium | 54 mg | 76 mg | 18% |
| Sodium | 4 mg | 5.6 mg | 0% |
Source: USDA FoodData Central, "Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)" (FDC 168910). Values rounded.
Why is whole wheat pasta good for you?
- 5.5 g fiber in 1 cup cooked, 20% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 76 mg magnesium in 1 cup cooked, 18% of the daily value. Magnesium contributes to normal muscle function.
- 8.4 g protein in 1 cup cooked, 17% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Any pasta dish
- Pairing with vegetables and beans
What should you watch out for?
- Portions still matter; restaurant servings are often three cups or more.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.