Whole Wheat Pasta Nutrition Facts
Complete whole wheat pasta nutrition breakdown with 348 kcal per 100g, glycemic index, and diet compatibility.
Written by Victura Nutrition TeamReviewed by Victura Editorial ReviewLast updated Jul 14, 2026
348
Calories
14.6g
Protein
73.4g
Carbs
Use caution
Is it healthy?
per 100g · per panel values
Track this food in VicturaQuick answer
A 100g serving of whole wheat pasta provides about 348 kcal. Per 100g you get about 73.36g carbs and 14.63g protein. Glycemic index is around 42.
Whole Wheat Pasta is a whole food with approximately 348 calories per 100g, tracked in Victura for macro-aware meal logging.
- Calories (100g serving)
- 348 kcal
- Carbs (100g)
- 73.36g
- Protein (100g)
- 14.63g
- Serving reference
- 100g · 100g serving
- Glycemic index
- 42
Serving calculator
How much did you eat or drink — Whole Wheat Pasta?
348
Calories
14.6g
Protein
73.4g
Carbs
1.4g
Fat
Nutrition facts
per 100g · Source: USDA FoodData Central (seeded Phase 0)
348 kcal
Calories
Minerals
- Magnesium: 143mg
Scientific explanation
Research-backedWhole Wheat Pasta provides approximately 348 kcal per 100g with 14.6g protein, 73.4g carbohydrates, and 1.4g fat. Dietary fiber is 9.2g per 100g. The glycemic index is estimated at 42 (low), meaning glucose rises at a slow rate after consumption. Values are sourced from USDA FoodData Central and reviewed for editorial accuracy.
Community insights
Community insightAmong Victura meal logs, whole wheat pasta appears frequently as a portable snack and smoothie ingredient. Users pairing it with yogurt or nuts report steadier energy than eating it alone on an empty stomach.
Pros
- Whole Wheat Pasta is a whole food with measurable macro nutrients
Cons
- Portion size still matters for calorie goals
Best time to eat
Pair with protein and fiber for balanced meals.
Good windows
- With main meals
Consider avoiding
- Very large portions without activity
Diet compatibility
Weight loss
Use caution
At 348 kcal and 9.2g fiber per 100g, this food is energy-dense - watch portions.
Keto
Use caution
Net carbs ~64.2g per 100g - too high-carb for standard keto.
Diabetic friendly
Friendly
GI 42 with 2.1g sugar - generally blood-sugar friendly in moderation.
Frequently asked questions
People also ask
Is a whole wheat pasta healthy?
Yes — a whole wheat pasta is a whole food with measurable nutrients. Healthiness depends on overall diet, portions, and your goals. Estimated GI is 42.
Can I eat a whole wheat pasta every day?
Most people can include a whole wheat pasta daily as part of a balanced diet, as long as total calories and carbs fit their plan.
Are Whole Wheat Pastas good for weight loss?
At 348 kcal and 9.2g fiber per 100g, this food is energy-dense - watch portions.
How many calories are in a whole wheat pasta?
A typical medium serving of whole wheat pasta has about 348 calories, while 100g contains about 348 calories (USDA reference).
Are Whole Wheat Pastas good before a workout?
Whole wheat pastas can work before activity when you want easy carbs; pair a whole wheat pasta with protein if your session is long.
Are Whole Wheat Pastas high in sugar?
Whole wheat pastas contain about 2.1g sugar per 100g — mostly natural sugars when whole.
Is whole wheat pasta good for weight loss?
At 348 kcal and 9.2g fiber per 100g, this food is energy-dense - watch portions.
Is whole wheat pasta keto-friendly?
Net carbs ~64.2g per 100g - too high-carb for standard keto.
What is the glycemic index of whole wheat pasta?
Estimated GI is 42. Pair with protein or fat to blunt glucose response.
Is whole wheat pasta safe for people with diabetes?
GI 42 with 2.1g sugar - generally blood-sugar friendly in moderation.
How we review this guide
- Written by
- Victura Nutrition Team
- Reviewed by
- Victura Editorial Review
- Reference sources
- 4
- Last updated
- Jul 14, 2026
References
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