Whole grains
Whole wheat pasta
Whole wheat pasta carries roughly triple the fiber of white pasta at a similar price, and cooked al dente it has a notably lower glycemic response than most starches.
Organic upgrade priority
Residue data does not apply
- →Pesticide residue monitoring does not apply to this food in the same way.
Key numbers
- Nutrient density
- 74/100
- Per calorie, across the whole database
- Typical price
- $2.29
- per 16 oz box · organic +39%
- Servings a week
- 6
- Per person, at typical purchase volume
What to look at instead
Pesticide residue monitoring does not apply to whole wheat pasta the way it does to fresh produce. These are the measures that actually decide the purchase.
- Cost per serving
- $0.29
- Fiber vs white pasta
- 5.0 g vs 1.8 g
- Glycemic index
- Low–moderate
- Cooking al dente rather than soft measurably lowers it
- Legume pasta alternative
- ~13 g protein
- Chickpea and lentil pastas roughly double the protein at about twice the price
Nutrition
Per 2 oz dry (56 g).
198
calories
7.5 g
protein
5 g
fiber
5 mg
sodium
- Fiber 18% DV
- Protein 7.5 g
- Magnesium 15% DV
Buying and storing
- ◆Whole wheat pasta needs a minute less than the box says. It goes from al dente to mushy faster than semolina.
- ◆Saving a cup of the starchy cooking water is what lets a sauce actually cling to whole wheat shapes, which are rougher and thirstier.
Common questions
›Is whole wheat pasta a healthy choice?
Whole wheat pasta carries roughly triple the fiber of white pasta at a similar price, and cooked al dente it has a notably lower glycemic response than most starches. A 2 oz dry (56 g) serving provides 198 calories, 7.5 g protein, and 5 g fiber, scoring 74/100 on nutrient density.
›Does whole wheat pasta need to be organic?
Pesticide residue monitoring does not apply to whole wheat pasta the way it does to fresh produce, so this site does not assign an organic upgrade priority. The label buys you a defined set of production standards rather than a measurable change in residue evidence.
›What can I buy instead of whole wheat pasta?
If the organic version is out of budget or the fresh price has spiked, Brown rice, Quinoa cover similar ground on this list. Each one is either lower on residue evidence, cheaper per serving, or both.
Related foods
Quinoa
$5.49 / 1 lb bag · organic $6.99
Nutrition 85/100 · 8.1 g protein · 5.2 g fiber
Not applicableBrown rice
$3.99 / 2 lb bag · organic $5.49
Nutrition 76/100 · 5 g protein · 3.5 g fiber
Not applicableRolled oats
$5.49 / 42 oz canister · organic $7.49
Nutrition 88/100 · 5 g protein · 4 g fiber
Not applicableWhole wheat bread
$3.99 / loaf · organic $5.49
Nutrition 72/100 · 7.2 g protein · 4 g fiber
Not applicable