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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.

The same pasta, refined or whole wheat.

Prepared by
Last updated
Sources
3 primary
Data
USDA FDC 169737 and 168910

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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 and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Pasta, cooked; Whole-wheat pasta, cooked.
NutrientPastaserving: 150 g (5.5 oz)Whole-wheat pastaserving: 150 g (5.5 oz)Difference
Calories158 kcal per 100 g (3.5 oz)237 kcal per serving149 kcal per 100 g (3.5 oz)224 kcal per serving−9 kcal per 100 g (3.5 oz)−14 kcal per serving
Protein5.8 g per 100 g (3.5 oz)8.7 g per serving6 g per 100 g (3.5 oz)9 g per serving+0.2 g per 100 g (3.5 oz)+0.3 g per serving
Carbohydrates30.9 g per 100 g (3.5 oz)46.4 g per serving30.1 g per 100 g (3.5 oz)45.2 g per serving−0.8 g per 100 g (3.5 oz)−1.2 g per serving
of which sugars0.6 g per 100 g (3.5 oz)0.8 g per serving0.8 g per 100 g (3.5 oz)1.1 g per serving+0.2 g per 100 g (3.5 oz)+0.3 g per serving
Fiber1.8 g per 100 g (3.5 oz)2.7 g per serving3.9 g per 100 g (3.5 oz)5.9 g per serving+2.1 g per 100 g (3.5 oz)+3.1 g per serving
Fat0.9 g per 100 g (3.5 oz)1.4 g per serving1.7 g per 100 g (3.5 oz)2.6 g per serving+0.8 g per 100 g (3.5 oz)+1.2 g per serving
of which saturated0.2 g per 100 g (3.5 oz)0.3 g per serving0.2 g per 100 g (3.5 oz)0.4 g per serving+0.1 g per 100 g (3.5 oz)+0.1 g per serving
Water62.1 g per 100 g (3.5 oz)93.2 g per serving61.8 g per 100 g (3.5 oz)92.7 g per serving−0.3 g per 100 g (3.5 oz)−0.5 g per serving
Protein per 100 kcal3.7 g4 g+0.3 g
Estimated satiety (1 to 5)2 / 54 / 5+2
Holt satiety index (white bread = 100)119188+69

In bold, the value more favorable to satiety when the gap is clear. Difference: Whole-wheat pasta minus Pasta. Source: USDA FDC 169737 and 168910.

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.

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).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

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.

These are general guidelines, not medical advice: everyone tolerates foods differently.

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

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Pasta, cooked, enriched, without added salt (FDC ID 169737).accessed .
  2. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) (FDC ID 168910).accessed .