Grains
How much fiber is in whole-wheat pasta?
100 g of whole-wheat pasta (cooked) has 3.9 g of fiber. A typical portion, 1 cup, spaghetti (117 g), has 4.6 g, which is 15% of the 30 g daily reference.
Per 100 g
3.9g
cooked
Per typical portion
4.6g
1 cup, spaghetti (117 g)
Of the 30 g reference
15%
Fiber per portion
| Portion | Fiber | Share of 30 g |
|---|---|---|
| 1 cup, spaghetti (117 g) | 4.6 g | 15% |
| 2 cups, spaghetti (234 g) | 9.1 g | 30% |
| 1 cup, penne (97 g) | 3.8 g | 13% |
Compared with similar foods
- Whole-wheat bread commercially prepared
6.0 g
- Rye bread US rye bread
5.8 g
- Whole-wheat pasta cooked
3.9 g
- Pearled barley pearled, cooked
3.8 g
- Quinoa cooked
2.8 g
Fiber per 100 g, each food in the form named.
Good to know
Cooked whole-wheat pasta has about twice the fiber of regular pasta, which USDA lists at 1.8 g per 100 g (FDC 169737). Pasta that has been cooked and then cooled also forms some resistant starch.
EU nutrition-claim thresholds per 100 g: source 3 g, high 6 g.
Keep reading
Questions
Is whole-wheat pasta high in fiber?
It is a source of fiber: at 3.9 g per 100 g it passes the EU threshold of 3 g but not the “high in fiber” threshold of 6 g. A typical portion, 1 cup, spaghetti (117 g), adds 4.6 g, or 15% of the 30 g reference.
How much fiber is in a plate of whole-wheat spaghetti?
Two cups of cooked whole-wheat spaghetti (234 g) have 9.1 g of fiber, about 30% of the 30 g reference. The same plate of regular pasta would have roughly 4 g.
Does whole-wheat pasta count as a plant?
Yes. It adds one plant to your week, however often you eat it. The goal of 30 a week counts each different plant once.