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Whole Grain Pasta — Nutrients, Health Benefits, and Shopping Tips

Whole grain pasta photo

Listonic Team

September 4, 2024

Whole grain pasta is a healthier alternative to traditional white pasta, offering more fiber and nutrients. Learn how to select high-quality whole grain pasta, understand its health benefits, and find tips on storing it to maintain its best quality and texture.

Whole grain pasta nutrients

Check the detailed nutritional values of whole grain pasta, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 348 kcal

Nutrients per: 100 g% Daily Value*
Carbs71 g25.82%
Fiber11 g39.29%
Sugars3 g6%
Glycemic Index45 -
Protein13 g26%
Sodium6 mg0.26%
Total Fat3 3.85%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes whole grain pasta stand out:

11 g

✅ High Fiber Content

13 g

🧀 Good Protein Content

Whole grain pasta facts & tips

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Whole grain pasta is made from flour that contains all parts of the grain kernel, making it richer in nutrients compared to refined pasta.
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Keep whole grain pasta in an airtight container in a cool, dry place. It can be stored for up to one to two years.

Health benefits

Explore how whole grain pasta can enhance your diet and overall health.
  • High in fiber, supporting digestive health, promoting regular bowel movements, and maintaining a healthy gut microbiome.
  • Rich in essential vitamins and minerals such as iron, magnesium, and B vitamins, which support overall health and well-being.
  • Provides sustained energy from complex carbohydrates, making it a good source of fuel for the body and brain.
  • Supports heart health by helping to lower cholesterol levels and reduce the risk of heart disease.

Health risks

Recognize the potential concerns related to whole grain pasta.
  • High carbohydrate content while beneficial for energy, it can cause rapid spikes in blood sugar levels if consumed in large quantities, particularly concerning for diabetics.
  • Potential for gluten content making it unsuitable for individuals with celiac disease or gluten sensitivity, potentially causing digestive discomfort and other health issues.
  • Potential for overconsumption due to its palatable nature, leading to excessive calorie intake if not mindful of portion sizes.
  • High calorie content which can contribute to weight gain if consumed frequently or in large portions, especially when combined with rich sauces.
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How to choose whole grain pasta

Whole grain pasta should have a dense, hearty texture and a rich, nutty flavor. The pasta should be uniform in color and free from any cracks or irregularities.

Avoid whole grain pasta that cooks up mushy or falls apart, as this suggests it is of poor quality. Pasta that tastes bland or has a gritty texture should also be avoided, as it will not provide a satisfying meal.

How to choose whole grain pasta

How to store whole grain pasta

Whole grain pasta should be stored in an airtight container in a cool, dry place. Proper storage ensures it remains fresh and free from pests for up to two years.

Exposure to moisture can cause pasta to spoil. Avoid storing near strong-smelling foods, as it can absorb odors. Always ensure the container is tightly sealed to maintain its quality and prevent contamination.

✅ Extra Tip

For added protection against pests, consider placing a bay leaf inside the container, which can help deter insects from entering.

How long does it last?

Whole grain pasta can last for 1-2 years when stored in an airtight container in a cool, dry place. Once cooked, whole grain pasta should be consumed within 3-5 days if kept in the refrigerator.

What to do with leftovers?

Leftover whole grain pasta can be used in a variety of savory dishes. Toss it with your favorite sauce for a simple meal, or mix it into a pasta salad with fresh vegetables, herbs, and a tangy dressing. Whole grain pasta is also great when baked into a casserole with cheese and breadcrumbs for added texture and flavor.

Use whole grain pasta in a stir-fry with vegetables and your choice of protein, or mix it into a macaroni and cheese for a hearty dish. If you have a lot of whole grain pasta, consider making a batch of pasta bake by layering the pasta with sauce, cheese, and any leftover meats or vegetables, then baking until bubbly and golden. Whole grain pasta can also be tossed with pesto and roasted vegetables for a light, flavorful meal. For a quick snack, reheat the pasta and serve it with olive oil, garlic, and Parmesan.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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