They are a good source of fiber, which can help with digestion and can also help to keep you feeling full for longer. The following tables show whole wheat pasta’s nutritional properties per 3.5 oz (100-gram) dry weight.

If you overcook them, they will become mushy and will not have the same appealing texture as regular pasta. Since whole wheat pasta contains all of the grain kernel, it has a higher nutrient content than white pasta. Rice noodles are lower in calories and carbs than regular pasta, though not as low as shirataki or kelp noodles. Some rice noodles contain brown rice flour, while others use refined (white) rice flour.

Disclaimer

For anyone over the age of 9 years, this means eating three to five servings. Examples of a serving include a small muffin or slice of bread. Half a cup of cooked pasta or 1 ounce of dry pasta also act as a single serving. Whole wheat flour is a type of flour that is made from whole wheat grains, which are more nutritious than refined wheat flour. With the right sauce or topping, adding whole-wheat pasta to a dish is an easy way to enjoy a healthy meal and sneak those whole grains onto the menu.

There are several different types of whole wheat noodles, including penne, spaghetti, and fettuccine. Made from the konjac plant, these soft, white noodles are known for being low in both calories and carbs, while still offering the classic texture of noodles. They can be more difficult to cook with than traditional white noodles, as they can be more delicate and can break easily. Are Whole Wheat Noodles Healthy? If you prefer whole-wheat rice to pasta, stop reading here and head to this article for preparation advice. While some may choose whole-wheat pasta based on flavor preference, nutrition can be a leading factor in opting for whole-wheat pasta.“Whole-wheat pasta is rich in dietary fiber, aids in digestion, and contains essential nutrients such as B vitamins [like folate, thiamine, and B6], magnesium, and iron, crucial for energy production and overall health,” says Hernandez. “The higher vitamin and mineral content in whole-wheat pasta contributes essential phytochemicals that may protect against some cancers.”Pasta producers add some nutrients during the refinement process to create an enriched product, such as B-vitamins and iron. However, they still can’t compete with the natural benefits of unrefined whole grains. Slavin JL. (2000). Whole grains, refined grains and fortified refined grains: What’s the difference? DOI: 10.1046/j.1440-6047.2000.00171.x The Department of Human and Health Services (HHS) advises that 50 percent of a person’s grain intake every day should be whole wheat and proud. For those who enjoy the taste, whole wheat pasta offers higher fiber and protein than regular pasta, alongside significantly more vitamins and minerals.