How Many Calories In Whole Wheat Pasta

When it comes to pasta, many people worry about the calories and carbohydrates. However, there are healthier options available, such as whole wheat pasta. Not only does whole wheat pasta provide more fiber and nutrients, but it can also be a lower calorie option compared to traditional white pasta.

The Nutritional Profile of Whole Wheat Pasta

Whole wheat pasta is made from whole grain flour, which includes the bran, germ, and endosperm of the wheat grain. This means that it contains more fiber, protein, and vitamins and minerals compared to white pasta.

One serving (56 grams or 2 ounces) of cooked whole wheat pasta contains:

• Approximately 180 calories
• 8 grams of protein
• 39 grams of carbohydrates
• 6 grams of fiber
• 0.8 grams of fat
• 2% of the daily value (DV) of calcium
• 8% of the DV of iron
• 6% of the DV of vitamin B6

Compared to white pasta, which has been stripped of the bran and germ, whole wheat pasta contains more fiber, which can help keep you feeling full and satisfied for longer. The extra fiber can also help regulate blood sugar levels and aid in digestion.

How to Make Whole Wheat Pasta Part of a Healthy Diet

Whole wheat pasta can be a great addition to a healthy and balanced diet. To make the most of its nutritional benefits, try pairing it with some vegetables and a source of lean protein, such as grilled chicken or shrimp.

Additionally, be mindful of portion sizes. A serving of pasta is typically 56 grams or 2 ounces, which is about the size of a tennis ball. It can be easy to overeat pasta, so measuring out your portions can help you stay on track.

The Bottom Line

Whole wheat pasta can be a nutritious and satisfying addition to your diet. It contains more fiber, protein, and vitamins and minerals compared to white pasta, while also potentially providing a lower calorie option. Just be mindful of portion sizes and pair it with nutritious toppings and protein sources for a balanced meal.