Whole Wheat Pasta
The golden alternative for pasta lovers: it combines wholegrain fibre with protein, and its glycemic index is very low (42) thanks to its compact structure, which slows digestion and gives real fullness without the after-meal slump.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Pair it with a tomato, garlic and olive oil sauce and pieces of grilled chicken breast; avoid ready-made sauces full of sugar and hydrogenated oils.
Best preparation methods
Boil it al dente for 8 to 9 minutes and avoid overcooking, so its fibre stays intact and it is not absorbed faster.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 124 kcal | 186 kcal |
| Protein | 5.3 g | 7.9 g |
| Carbohydrate | 26 g | 39 g |
| Available carbohydrate | 22.1 g | 33.2 g |
| Fat | 0.5 g | 0.8 g |
| Dietary fibre | 3.9 g | 5.8 g |
| Insulin index | 52 · clinically tested (Holt / Bao) | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Grains & starches with a glycemic index (20), it ranks 2 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Whole Wheat Pasta good for weight loss?
It can be included in moderation: it contains 3.9 g of fibre per 100 g, which supports fullness, and a 150 g portion gives 186 kcal.
How does Whole Wheat Pasta affect blood sugar?
Its glycemic index is 42 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 150 g portion has a glycemic load of 13.9 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Whole Wheat Pasta?
A typical 150 g portion of Whole Wheat Pasta provides about 186 kcal, 7.9 g protein, 39 g carbohydrate, 0.8 g fat and 5.8 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.