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Nutritional Comparison of Whole Grain Pastas

Save Calories by Choosing This Type of Pasta

Penne with tomato sauce, spaghetti and meatballs, spinach lasagna, spirals with pesto — there's something magical about sitting down to a big, comforting bowl. With so many healthy ways to enjoy pasta, there's no need to swear off this food for good. While whole-wheat pasta is a popular choice, it's not the only healthy option. Check out this pasta comparison.

Here's the nutritional info for half a cup of dry pasta.

Pasta Calories Total Fat (g) Carbs (g) Fiber (g) Sugars (g) Protein (g)
Bean and quinoa (2 oz.) 190 1 35 7 1 12
Corn 187 1.1 41.6 5.8 3.9
Durum semolina (Plain) 156 .6 31.4 1.3 .7 5.5
Kamut 210 .8 19 3 1 5
Kamut and quinoa 210 2 40 5 2 8
Kamut and buckwheat 105 .8 19.5 2.5 1.5 4.5
Quinoa and corn (2 oz.) 205 1 46 4 0 4
Rice (2 oz.) 192 3 40.5 4.1 1 4.1
Rye 206 0 45.4 8.2 1 6.2
Soba (buckwheat; 2 oz.) 192 .4 42.5 3.7 1.1 8.2
Spelt 210 2 41 5 1 7
Spelt and buckwheat 210 2 41 4 2 6
Whole wheat 183 .7 39.4 4.4 7.7
Whole wheat egg (2 oz.) 220 3 39 5 1 10
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phinn phinn 7 years
Mmm... Tinkyada. The brown rice spirals are my fave. I hated pasta growing up - turns out I'm sensitive to gluten! Now I adore the gluten-free kind. We made kamut/quinoa spirals last night.
missaudreyjean missaudreyjean 8 years
We've been using whole wheat pasta for our last few dishes and were really happy. We could hardly tell the difference taste-wise. We have used Barilla Plus and Safeway's Eating Right whole wheat pasta. It's totally replaced my white pasta!
modernbombshell modernbombshell 8 years
I'm gluten-intolerant and love love love Tinkyada pasta! If you watch it and eat it hot, there's no difference in taste (and before this, I was a noodle addict!) Highly highly suggested!
emalove emalove 8 years
I love whole grain pasta. I've been eating it for a couple of years now. My husband even likes it too...he resisted at first, but now he loves it.
raieven raieven 8 years
Brown rice pasta (spirals) from TJ's are so good! Gluten free as well!
colettenoelle colettenoelle 8 years
Whole wheat pasta is sooo good! I use Barilla Plus, which has, I believe 210 calories per 2 oz. serving, which is 3/4 cup dry. White pasta is just disgusting to me. I will never eat it.
alysun alysun 8 years
I love whole wheat pasta. I ate some white pasta the other day and the texture was just gross to me.
Soniabonya Soniabonya 8 years
mmm whole wheat pasta. . . . my dad doesn't like any food that isn't white. luckily my sis tricked him eating whole wheat spagetti one time and he didn't know the difference. lol.
melyshka melyshka 8 years
lately i've liked the brown rice pasta from trader joe's. yummy!! and i think it tastes better than whole wheat pasta. i could never get into that.
Spectra Spectra 8 years
I buy Aldi Fit & Active Whole Wheat penne pasta and it's 180 calories per serving. I can't remember offhand how much fiber's in it, but it's fairly high. I love the way it tastes with just a little marinara sauce on it and a hint of Parmesano-Reggiano cheese.
michlny michlny 8 years
looks like Kamut is a winner! 10 grams of protein and 6 grams of fiber!
chibarosa chibarosa 8 years
I've been on a quinoa kick lately, but haven't tried the pasta made from it. Barilla Plus is a good brand of whole wheat pasta, I agree. I normally don't like the really strong flavored wheat pastas. There's another kind that has the word "Plus" in the name that is also good and fortified with extra fiber and nutrients. I think that many brands have realized that folks are turned off by the strong flavor and are tweaking their formulas. Thanks for this post! I'll have to try some different kinds of grain-based pasta!
cvandoorn cvandoorn 8 years
I eat the Barilla Plus kind. I love it!
Renees3 Renees3 8 years
i love quinoa!! Ive never seen pasta made from it though! I'll have to start looking!
rpenner rpenner 8 years
kellyanne I'm in the same boat as you. My boyfriend refuses to eat whole wheat anything! It's very frustrating. But he caves every once in awhile. We'll have to give the Barilla Plus a try!
AMP AMP 8 years
My quarter cup of quinoa has 170 cals! I am obviously buying the wrong kind!
kellyanne kellyanne 8 years
I like whole wheat pasta, but my husband hates it. If I am making dinner for the two of us, we meet in the middle and usually make Barilla Plus. It has more benefits than white pasta (more fiber, omega 3's), but without the whole wheat taste.
gabiushka gabiushka 8 years
ilovesugardotcom try brown rice pasta and see how you like it. I will have to try these specially kamut for its high protein content, and I didnt know they had quinoa pasta too!! this is going to taste good!
TidalWave TidalWave 8 years
If the flavor of your pasta is all you can taste, then you're definitely doing the sauce wrong.
Francoisehardly Francoisehardly 8 years
I love whole grain pasta. I loved it after trying it when I was studying nutrition in a class where we did cooking in it.
ilovesugardotcom ilovesugardotcom 8 years
I'm a big fan of pasta in any form, so I try to be healthy about it, although I'm not digging the flavor of whole wheat pasta. I find that it overwhelms the dish. Any suggestions for a better flavor?
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