NutriSeek

Grains

Whole Wheat Pasta

Rich in SeleniumRich in Copper

Overview

Why eat whole wheat pasta?

Whole wheat pasta keeps the bran and germ that refined pasta loses, so a bowl brings fiber, plant protein and a surprising spread of minerals along with its carbohydrate. At about 159 calories per cooked cup, it is a filling, low-sodium base for vegetables, beans, olive oil or a simple tomato sauce.

Good to know: Cooked pasta itself has almost no sodium, so most of the salt in a pasta dish comes from the cooking water, sauce and cheese you add.

  1. Fiber for fullness

    A cooked cup provides 4.2 g of fiber (15% DV), which slows digestion, supports regularity and may help steady the rise in blood sugar after a meal.

  2. Rich in selenium

    One cup delivers 38.8 µg of selenium, about 71% of the daily value, a mineral your body uses for antioxidant defense and thyroid hormone production.

  3. Minerals and B vitamins

    Per 100 g it supplies magnesium at 13% DV, niacin at 20%, copper at 25% and zinc at 12%, nutrients involved in energy release and immune function.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in whole wheat pasta?

Calories

149kcal

Protein

6g

Carbs

30g

Fat

1.7g

Fiber

3.9g

Sugars

0.75g

Minerals

  • Calcium13 mg1%
  • Iron1.7 mg10%
  • Magnesium54 mg13%
  • Phosphorus127 mg10%
  • Potassium96 mg2%
  • Sodium4 mg0%
  • Zinc1.3 mg12%
  • Copper0.23 mg25%
  • Selenium36 µg66%

Vitamins

  • Vitamin E0.23 mg2%
  • Vitamin K0.6 µg1%
  • Thiamin (B1)0.16 mg13%
  • Riboflavin (B2)0.1 mg8%
  • Niacin (B3)3.1 mg20%
  • Vitamin B60.09 mg5%
  • Folate21 µg5%

Other compounds

  • Omega-3 ALA0.04 g

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

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Questions about whole wheat pasta

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Source: USDA FoodData Central, “Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)” (SR Legacy, FDC ID 168910).View the USDA record ↗ (opens in a new tab).