Is whole wheat pasta a good choice for a balanced diet?

Yes, whole wheat pasta can be a good choice. It is a whole food, provides fiber and protein, and is low in sodium, saturated fat, and has no added sugar. These attributes contribute to its 'Good' FoodScore rating.

Is whole wheat pasta good for weight loss?

Whole wheat pasta can support weight management due to its fiber and protein content, which can help promote satiety. It is also a whole food with no added sugar, making it a nutritious carbohydrate option.

Is whole wheat pasta suitable for people with diabetes?

Whole wheat pasta, with its fiber content (3.9g per cup), may be a better option than refined pasta for managing blood sugar levels. However, portion control is still important for individuals with diabetes.

Is whole wheat pasta an ultra-processed food?

No, whole wheat pasta is not an ultra-processed food. It is classified as NOVA Class 1, meaning it is an unprocessed or minimally processed food, making it a good whole food choice.

grain · Serving 1 cup cooked

Whole wheat pasta (cooked)

Whole wheat pasta scores 65/100, earning a 'Good' rating. It is a good source of fiber and protein, and contains no added sugar or saturated fat.

Good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Fiber (3.9g)+4
Protein (5.3g)+1
Whole food (NOVA 1)+10

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	124 kcal	—
Total fat	0.5 g	1%
Saturated fat	0 g	0%
Trans fat	0 g	—
Fiber	3.9 g	14%
Protein	5.3 g	11%
Added sugar	0 g	0%
Sodium	4 mg	0%
Potassium	43 mg	1%
Calcium	0 mg	0%
Iron	0.8 mg	4%
Magnesium	40 mg	10%
Phosphorus	85 mg	7%
Zinc	0.7 mg	6%
Vitamin A	0 %	0%
Vitamin C	0 %	0%
Vitamin D	0 %	0%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	0 %	0%
Folate	0 %	0%
Riboflavin	0 %	0%
Omega-3	0 g	—

Eat this instead

Higher-scoring foods in the same category.

Rolled oats (dry)

grain

85Very good

Steel-cut oats (dry)

grain

85Very good

Quinoa (cooked)

grain

70Good

Frequently asked questions

Is whole wheat pasta a good choice for a balanced diet?: Yes, whole wheat pasta can be a good choice. It is a whole food, provides fiber and protein, and is low in sodium, saturated fat, and has no added sugar. These attributes contribute to its 'Good' FoodScore rating.
Is whole wheat pasta good for weight loss?: Whole wheat pasta can support weight management due to its fiber and protein content, which can help promote satiety. It is also a whole food with no added sugar, making it a nutritious carbohydrate option.
Is whole wheat pasta suitable for people with diabetes?: Whole wheat pasta, with its fiber content (3.9g per cup), may be a better option than refined pasta for managing blood sugar levels. However, portion control is still important for individuals with diabetes.
Is whole wheat pasta an ultra-processed food?: No, whole wheat pasta is not an ultra-processed food. It is classified as NOVA Class 1, meaning it is an unprocessed or minimally processed food, making it a good whole food choice.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.