Whole-wheat pasta has 149 kcal and 3.9 g fiber per 100 g cooked. Fiber provides roughly 2 kcal/g instead of 4, giving a small caloric discount versus refined pasta. Higher whole grain intake is linked to reduced all-cause mortality (Reynolds et al., Lancet 2019). Weigh cooked pasta – it roughly doubles in weight from dry.
How should I track Wholewheat pasta (cooked)?
Wholewheat pasta is a good source of fiber. The key to tracking Wholewheat pasta is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.