Starches and grains
Cooked whole wheat pasta
Nutrition facts
Serving: 1 cup cooked (150 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 224 kcal | |
| Protein | 9 g | |
| Carbs | 45.2 g | |
| Fibre | 5.9 g | 21 % |
| Sugars | 1.2 g | 1 % |
| Fat | 2.6 g | 3 % |
| Saturated fat | 0.4 g | 2 % |
| Sodium | 6 mg | 0 % |
| Selenium | 54 µg | 99 % |
| Manganese | 2 mg | 86 % |
| Copper | 0 mg | 39 % |
| Niacin (B3) | 5 mg | 29 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Cooked al dente rather than very soft, pasta has a lower glycemic index: a shorter cook leaves the starch structure less fully gelatinized, so it digests more slowly.
- One portion covers 99% of the daily value for selenium and 86% for manganese, two minerals where whole wheat pasta stands out clearly from white pasta.
Preparation
Cooking al dente, still a bit firm to the bite, rather than very soft keeps a lower glycemic index; cooled and served as a salad, pasta also develops resistant starch.
To mention to a professional
- Wheat is a priority allergen in Canada; if you are unsure about a past reaction, consult before eating it again.
Sources
- Pasta, whole-wheat, cooked
- USDA FoodData Central, SR Legacy (Pasta, whole-wheat, cooked)
- Atkinson, Foster-Powell and Brand-Miller, 2008 (international tables of glycemic index)
- Englyst, Kingman and Cummings, 1992 (European Journal of Clinical Nutrition, classification of resistant starch)
- Health Canada, priority food allergens
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.