What is the nutritional value of whole wheat pasta? To really answer this question, we put five different types of whole wheat pasta side by side and looked at what the average nutritional value…
What is the nutritional value of whole wheat pasta?
The nutritional value of whole wheat pasta can vary from one pasta producer to another. On average, the nutritional value of 100 grams of dried whole wheat pasta is as follows:
Energy: 354.4 Kcal
Fat: 1.23 grams
Carbohydrates: 69.2 grams
Sugars: 3.2 grams
Fiber: 5.44 grams
Proteins: 12.7 grams
Salt: 0.01 grams
Whole wheat pasta can be made from different types of wheat. Therefore, the nutritional value listed on the label is often different for each pasta producer or type of pasta. Therefore, we have put five different whole wheat pastas side by side to come up with an average nutritional value.
What is whole wheat pasta?
To avoid misunderstandings regarding what whole wheat pasta is, we will first explain to you how to recognize this pasta and what it is made of….
Whole wheat pasta, like bread, can be clearly identified by its dark color. When you stand in front of the pasta shelf in the supermarket you recognize it immediately. The dark color of whole wheat pasta contrasts well with the light color of “normal” pasta.
Often whole wheat pasta comes in different shapes and there is a fair amount of choice. You can find whole wheat spaghetti, whole wheat penne or whole wheat fettuccine in most supermarkets.
Whole wheat pasta is generally made from whole wheat durum wheat. Normal pasta is also made from durum wheat but there is, however, a big difference between normal and whole wheat pasta.
With whole wheat pasta, the husk of the wheat grain is also used to make pasta. By not sifting away the husk while grinding the wheat grain, a pasta with a brown color is created.
Not only in terms of color but also in terms of nutritional value, whole wheat pasta differs from regular pasta. This is all because the husk of the wheat grain is also used.
Whole wheat pasta made from different types of wheat
The vast majority of whole wheat pasta varieties are made from whole wheat durum wheat. But that does not mean that whole wheat pasta is not made from other types of wheat.
In the world of pasta, whole wheat actually simply means using the husk of the wheat grain in making pasta.
Thus, you have whole wheat pasta from the following wheat types:
- Whole wheat durum wheat
- Whole wheat spelt wheat
- Whole wheat senatore cappelli wheat
- Whole wheat Marco Aurelio wheat
But as we mentioned earlier, the majority of all whole wheat pasta is made from whole wheat durum wheat.
The soil affects the nutritional value
To get clear on the nutritional value of whole wheat pasta, we chose to focus on the most common whole wheat pasta. That is, the whole wheat pasta made from whole wheat durum wheat.
Because durum wheat is cultivated in different regions of Italy, there is a difference in nutritional value reflected on the packaging.
The soil in all those regions where durum wheat is grown is different. For example, some regions have more minerals in the soil or the soil is a bit saltier because it is close to the sea.
So each pasta producer who makes whole wheat pasta from whole wheat durum wheat has a different nutritional value on the label. This all has to do with the composition of the soil on which the durum wheat is cultivated.
The average nutritional value of whole wheat pasta
Because we want to give you the clearest possible overview of the nutritional value of whole wheat pasta, we have put five different whole wheat pastas side by side.
All these five whole grain pastas are different in shape and are made by different pasta producers.
Putting the five whole wheat pastas side by side gives a clear picture of the average nutritional value of whole wheat pasta. The table below gives a nice picture of the differences per pasta producer
| Average nutritional value | Pasta #1 | Pasta #2 | Pasta #3 | Pasta #4 | Pasta #5 | |
| Energy (kcal) | 353,4 | 351 | 361 | 351 | 361 | 343 |
| Fat (grams) | 1,23 | 0,5 | 1,6 | 0,5 | 1,6 | 1,95 |
| Carbohydrates (grams) | 69,2 | 66 | 72 | 66 | 72 | 70 |
| Sugars (grams) | 3,2 | 2 | 4,1 | 2 | 4,1 | 3,8 |
| Fiber (grams) | 5,44 | 6 | 5,5 | 6 | 5,5 | 4,2 |
| Proteins (grams) | 12,7 | 13 | 12,5 | 13 | 12,5 | 12,5 |
| Salt (grams) | 0,01 | 0,01 | 0,01 | 0,01 | 0,01 | 0,01 |
The table clearly shows that there is a difference in the nutritional value of whole wheat pasta from different pasta producers. Even though the difference is not incredibly large, it is still worth mentioning.
The nutritional value per 100 grams
It may not surprise you but also in the world of whole wheat pasta the nutritional value per 100 grams of uncooked pasta is described.
Because every pasta producer adheres to this international convention, it is easy to put different whole grain pastas side by side and compare the nutritional value.
Should you find yourself in the supermarket, be sure to put a few different whole grain pastas side by side. You will see that the nutritional value can still be different.
Nutritional value of cooked or uncooked pasta
A question we often get is whether there is a difference in the nutritional value of uncooked whole wheat pasta or cooked whole wheat pasta.
No is the answer. There is no difference in nutritional value between uncooked and cooked whole wheat pasta.
Of course, whole wheat pasta absorbs water during cooking but this does not change the nutritional value of the pasta much. This only increases the weight.
Do you use salt while cooking whole wheat pasta? Then the salt content of the whole wheat pasta after cooking may be different from uncooked whole wheat pasta. Want to know exactly how pasta and salt work? Then read on to our blog: Cooking pasta with or without salt
Nutritional value of different forms of pasta
With all the different forms that whole wheat pasta comes in, it can sometimes be unclear if the nutritional value is different.
The most common forms of whole wheat pasta are of course whole wheat spaghetti and whole wheat penne. In addition, you also have whole wheat fusilli, fettuccine and cellentani.
All forms of pasta made from the same type of wheat. Because all these different forms are made from the same type of wheat, the nutritional value per 100 grams is not different.
So it doesn’t matter whether you pick a whole wheat spaghetti or a whole wheat penne. As long as the pasta producer and the wheat variety are the same, there is no difference in the nutritional value of the pasta.