Whole-wheat pasta has 352 kcal and 9.2 g fiber per 100 g dry. 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 Pasta, whole-wheat, dry?
Pasta, whole-wheat, dry is high in fiber. The key to tracking Pasta, whole-wheat, dry 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.