Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)


 Category: Cereal Grains & Pasta

 Nutrition Highlights 


 Serving Size

 Calories

174


 Nutrient
% Daily Value*

  Total Fat 2.0 g
3 %

     MUFA 0.2 g

     PUFA 0.7 g

     Saturated Fat 0.3 g
1 %

  Sodium 4.7 mg
0 %

  Protein 7.0 g
14 %

  Total Carbohydrate 35 g
13 %

     Total Sugars 0.9 g

     Dietary Fiber 4.6 g   High
16 %

  Water 72 g

  Minerals --
     Calcium 15 mg
1 %

     Potassium 112 mg
2 %

     Zinc 1.6 mg
14 %

     Selenium 42 mcg   High
77 %

     Iron 2.0 mg
11 %

     Magnesium 63 mg   High
15 %

     Phosphorus 149 mg
12 %

     Copper 0.3 mg   High
29 %

     Manganese 1.5 mg   High
67 %

  Vitamins --
     Niacin / B3 3.7 mg
23 %

     Pantothenic acid / B5 0.3 mg
6 %

     Vitamin B6 0.1 mg
6 %

     Vitamin E 0.3 mg
2 %

     Vitamin K 0.7 mcg
1 %

     Thiamin / B1 0.2 mg
15 %

     Riboflavin / B2 0.1 mg
9 %

     Folate / B9 25 mcg
6 %


*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
 Calorie Sources 
  Nutrient Calories kcal (%)
 Carbohydrate 141 (80.8%)
 Protein 28 (16.1%)
 Fat 18 (10.3%)
Total 174 (100%)

 Serving: 1 cup spaghetti not packed [117g]


 Composition 
  Nutrient Weight g (%)
 Water 72 (61.8%)
 Carbohydrate 35 (30.1%)
 Protein 7.0 (6.0%)
 Fat 2.0 (1.7%)
 Ash 0.5 (0.4%)
Total 117 (100%)

 Serving: 1 cup spaghetti not packed [117g]


 Benefits 
  • Whole-wheat pasta is a good source of fiber, which promotes digestive and heart health. The fiber in whole-wheat pasta can help lower cholesterol levels and regulate blood sugar

  • It is high in various vitamins and minerals like selenium, manganese, phosphorus and niacin that are essential for overall well-being

  • Whole-wheat pasta contains antioxidants that protect cells from damage and reduce the risk of chronic diseases

  • The carbohydrates in pasta provide sustained energy and help keep one feeling full for long hours

  • It is gluten-free and a good substitute for those who need to avoid gluten in their diet

 Risks 
  • High in carbohydrates which can lead to weight gain if consumed in large portions

  • Contains gluten which can cause digestive issues for people with celiac disease or gluten sensitivity

  • Lacks protein and other important nutrients if not paired with other foods

  • High glycemic index food can cause blood sugar spikes

  • Whole wheat variety provides more fiber and nutrients than regular pasta but still considered a refined grain


 Additional Information 

Pasta, whole-wheat, cooked is a nutritious food item that provides several health benefits. Whole-wheat pasta is made from whole grains, which means it retains the bran, germ, and endosperm, offering more nutritional value than refined pasta. Here are the nutritional benefits and risks associated with consuming whole-wheat pasta:

1. High in Fiber: Whole-wheat pasta is an excellent source of dietary fiber. Fiber aids in digestion, prevents constipation, and promotes a healthy gut. It also helps control blood sugar levels, lowers cholesterol, and may reduce the risk of developing heart disease and certain types of cancer.

2. Complex Carbohydrates: Whole-wheat pasta is a complex carbohydrate, which means it provides a steady release of energy. Unlike refined pasta, which is quickly digested and can cause blood sugar spikes, whole-wheat pasta provides sustained energy, keeping you fuller for longer periods and preventing overeating.

3. Nutrient-rich: Whole-wheat pasta contains essential nutrients such as B vitamins (thiamin, riboflavin, niacin, and folate), iron, magnesium, and selenium. These nutrients play vital roles in energy production, brain function, red blood cell formation, and immune system support.

4. Lower Glycemic Index: Whole-wheat pasta has a lower glycemic index (GI) compared to refined pasta. The GI measures how quickly a food raises blood sugar levels. Foods with a lower GI are digested more slowly, leading to a gradual rise in blood sugar levels. This can be beneficial for individuals with diabetes or those looking to manage their blood sugar levels.

5. Weight Management: Due to its high fiber content and lower glycemic index, whole-wheat pasta can aid in weight management. It promotes satiety, reducing the likelihood of overeating and helping control calorie intake. Additionally, the fiber in whole-wheat pasta slows down digestion, keeping you feeling fuller for longer.

While whole-wheat pasta offers numerous nutritional benefits, there are a few considerations to keep in mind:

1. Gluten Sensitivity: Whole-wheat pasta contains gluten, a protein found in wheat, barley, and rye. Individuals with gluten sensitivity, celiac disease, or wheat allergies should avoid whole-wheat pasta or opt for gluten-free alternatives.

2. Portion Control: Although whole-wheat pasta is a healthier choice, portion control is still important. It is easy to consume excessive calories if large portions are consumed. Be mindful of serving sizes and balance your pasta with plenty of vegetables and lean protein to create a well-rounded meal.

3. Added Sauces and Toppings: The nutritional benefits of whole-wheat pasta can be compromised by high-calorie sauces and toppings. Creamy sauces, heavy cheeses, and processed meats can significantly increase the calorie and fat content of your meal. Opt for lighter, homemade sauces with fresh ingredients to maintain the health benefits of whole-wheat pasta.

In conclusion, whole-wheat pasta is a nutritious choice due to its high fiber content, complex carbohydrates, and essential nutrients. It provides sustained energy, aids in digestion, and may contribute to weight management. However, individuals with gluten sensitivity should avoid it, and portion control and mindful toppings are essential for maintaining the health benefits. Incorporating whole-wheat pasta into a balanced diet can be a delicious and nutritious addition.