Bowl of Rotini whole wheat pasta
Articles, Nutrition

Whole Wheat Pasta: Is It The Healthier Pasta?

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Pasta, who doesn’t like it? It’s safe to say that pasta is one of those never-fail carbs loved by one and all. Spaghetti, Fettuccine, Ravioli, Penne, and Orzo are just a few of my favorite pasta, whether White or Whole-Wheat Pasta.

But if you are like me and want to stay in shape while eating delicious food, the question becomes, how much pasta is too much pasta? And is whole wheat pasta healthier than white pasta?

Whole Wheat Rottini Pasta in a jar.

The Difference Between Whole Wheat And White Pasta

It’s all about the milling process! During the milling process of regular pasta, the bran and the germ are stripped from the grain, which gives the flour a smooth and fine texture and alters the grain’s nutritional content.

That’s why some manufacturers add some minerals and vitamins back to the pasta hence the name “Enriched Pasta.”

With whole-wheat pasta, most of the bran and the germ are retained during the milling process, leaving almost all the natural nutrients intact, resulting in Whole Wheat Flour.

Is Whole Wheat Pasta Healthier Than White Pasta?

To answer this question, we will take a closer look at the contents of 1 cup of whole wheat spaghetti vs. refined/ enriched spaghetti. The comparison will include calories, Protein, Carbs, Fat, and Fiber content and the effect on blood sugar and insulin levels. (1,2)

Calorie content:

Whole wheat pasta contains 174 Calories compared to 220 Calories in white pasta. Simply put, whole wheat is a better option for reducing calories and creating a caloric deficit for those who need to lose weight.

Protein, Carbs, Fat, and Fibers:

Protein7.5 grams8.1 grams
Carbs37 grams43 grams
Fiber6 grams2.5 grams
Fat0.8 grams1.3 grams
Whole Wheat vs. Enriched white Pasta

The Protein value in both is almost the same, but whole wheat has fewer carbs and fat and higher fiber amounts, which clearly shows that it’s still the healthier option between the two.

Protein helps build and repair your muscles, while Carbs are usually our body’s primary source of energy (Unless you are on a no or low carb diet, then fat become the primary source of energy)

Fiber is indigestible, so it leaves you feeling more satiated, with a better regulated digestive system and reduces the blood sugar spikes that usually lead to cravings.  

Not all carbs are created equal

Regular white pasta is made of refined grains which are considered simple carbs. Simple carbs are digested and transformed into glucose faster in your body, resulting in a higher sugar spike and higher insulin levels. (i.e., It’s digested quickly, leading to an increase in hunger which in turn will result in overeating)

On the other hand, the Whole Wheat is made of Complex carbs that are not as easily digested, resulting in a lower sugar spike and milder insulin level increase, leaving you feeling more satiated and with more balanced energy levels. 

Bowl of Whole Wheat Rotini Pasta, Bowl of Tuna, Bowl of Diced Vegetables, Bowl of black olives and a bowl of corn.

Is Whole Wheat Pasta good for weight loss?

Pasta, whether whole wheat or refined, is full of carbs, and as with any carb-loaded food, moderation is key for those seeking to lose weight or have other medical issues such as diabetes.

Whole wheat pasta, in my opinion, is the healthier option because it has lower calories. It has fewer carbs. It is made of complex carbs and has a lot more fiber, which will leave you feeling satiated after consuming it.

Check Out My Whole Wheat Pasta Recipes Below:

Healthy Tuna Pasta Salad.


I have tried my best to provide the most helpful information. Some nutritional content information will vary depending on the source, but the results are cohesive with what I have stated above. If you are suffering from any disease, you should always consult a health care professional.


  1. Website looks great Raneem. Looking forward to trying a pasta dish!

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