Compare foods
Pasta vs whole-wheat pasta
By our estimate, whole-wheat pasta is more filling per calorie than pasta: 4 versus 2 out of 5. Whole-wheat pasta has more fiber: 3.9 g per 100 g, versus 1.8 g for pasta.
- PastaEstimated satiety: 2 out of 5 · 158 kcal and 5.8 g of protein per 100 g (3.5 oz)
- Whole-wheat pastaEstimated satiety: 4 out of 5 · 149 kcal and 6 g of protein per 100 g (3.5 oz)
Key differences
- They provide similar protein per calorie: 3.7 g per 100 kcal for pasta and 4 g for whole-wheat pasta.
- Their energy density is similar: 158 kcal per 100 g for pasta and 149 for whole-wheat pasta.
- Whole-wheat pasta has more fiber: 3.9 g per 100 g, versus 1.8 g for pasta.
Comparison per 100 g
| Nutrient | Pasta, per 100 g (3.5 oz) | Whole-wheat pasta, per 100 g (3.5 oz) |
|---|---|---|
| Calories | 158 kcal | 149 kcal |
| Protein | 5.8 g | 6 g |
| Carbohydrates | 30.9 g | 30.1 g |
| of which sugars | 0.6 g | 0.8 g |
| Fiber | 1.8 g | 3.9 g |
| Fat | 0.9 g | 1.7 g |
| of which saturated | 0.2 g | 0.2 g |
| Water | 62.1 g | 61.8 g |
| Protein per 100 kcal | 3.7 g | 4 g |
| Estimated satiety (1 to 5) | 2 | 4 |
| Holt satiety index (white bread = 100) | 119 | 188 |
Per typical serving
With typical servings, 150 g (5.5 oz) of pasta has about 237 kcal and 8.7 g of protein, and 150 g (5.5 oz) of whole-wheat pasta about 224 kcal and 9 g.
| Nutrient | Pasta, 150 g (5.5 oz) | Whole-wheat pasta, 150 g (5.5 oz) |
|---|---|---|
| Calories | 237 kcal | 224 kcal |
| Protein | 8.7 g | 9 g |
| Carbohydrates | 46.4 g | 45.2 g |
| Fiber | 2.7 g | 5.9 g |
| Fat | 1.4 g | 2.6 g |
To get 20 g of protein you would need about 345 g of pasta (545 kcal) or about 334 g of whole-wheat pasta (497 kcal).
Which is more filling?
By our estimate, whole-wheat pasta is more filling per calorie than pasta: 4 versus 2 out of 5.
Both were measured in people in the Holt satiety index (1995), where white bread scores 100: pasta scored 119 and whole-wheat pasta 188. In that study whole-wheat pasta was more filling for the same calories.
- Pasta: Low energy density.
- Whole-wheat pasta: Low energy density; moderate protein per calorie; moderate fiber per calorie.
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.
When to choose each one
Pasta
On the numbers it does not stand out from whole-wheat pasta in protein, calories, or fiber, so taste, price, or habit can decide.
Whole-wheat pasta
- If you want to add fiber: 3.9 g per 100 g.
On a GLP-1 medication
Pasta. None of our GLP-1 tags apply to this food.
Whole-wheat pasta. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water.
Full food pages
- Pasta: every nutrient, frequently asked questions, and similar foods.
- Whole-wheat pasta: every nutrient, frequently asked questions, and similar foods.
Other comparisons
Sources
- USDA FoodData Central: Pasta, cooked, enriched, without added salt (FDC ID 169737). U.S. Department of Agriculture, Agricultural Research Service.
- Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90. European Journal of Clinical Nutrition (PubMed).
- USDA FoodData Central: Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) (FDC ID 168910). U.S. Department of Agriculture, Agricultural Research Service.