White Pasta vs. Whole Wheat Pasta: Which is Healthier?

Although pasta is often touted as an unhealthy choice, due to the high amount of carbs and processing, it is a nutrient-dense food that can be included in a healthy diet. Here is a nutrition comparison of white pasta vs. whole wheat pasta so you can make informed decisions for your personal dietary needs.

The Difference Between White Pasta and Whole Wheat Pasta

The main difference between white pasta and whole wheat pasta is the flour they are made from and their level of processing. Whole wheat pasta is made from whole-grain wheat flour, while white pasta is made from refined wheat flour.

Whole wheat flour contains the bran, germ, and endosperm of the wheat kernel, while refined flour has been stripped of the bran and germ and only contains the endosperm. The bran is the outer skin of the edible kernel and contains antioxidants, B vitamins, and fiber; the germ contains B vitamins, some protein, healthy fats, and minerals, and stimulates growth; and the endosperm contains mostly starchy carbohydrates, proteins, and small amounts of vitamins and minerals (1).

Because whole wheat pasta is made from whole grains, it contains higher levels of fiber, fat, vitamins, and minerals than white pasta.

While you can make pasta with any type of wheat flour, traditional pasta is made with durum wheat semolina flour. Authentic durum wheat pasta is made simply of flour and water, yet many homemade pasta recipes will include eggs, but most dried grocery store versions do not.

White Pasta vs. Whole Wheat Pasta Nutrition

Here is a calorie and macronutrient comparison of a 100-gram serving of dry, enriched white pasta rice vs. dry whole wheat pasta (2, 3).

Nutrition per 100 Grams	White Pasta	Whole Wheat Pasta
Calories	371 calories	352 calories
Protein	13.00 grams	13.90 grams
Fat	1.51 grams	2.93 grams
Carbohydrates	74.70 grams	73.40 grams
Fiber	3.20 grams	9.20 grams
Sugar	2.67 grams	2.74 grams

Calories

White pasta and whole wheat pasta contain a very similar number of calories. A 100-gram serving of dry white pasta contains 371 calories, while a 100-gram serving of dry whole wheat pasta contains 352 calories.

Protein

White pasta and whole wheat pasta contain almost the same amount of protein. A 100-gram serving of dry white pasta contains 13.0 grams of protein, while a 100-gram serving of dry whole wheat pasta contains 13.9 grams of protein.

Fat

Neither white pasta nor whole wheat pasta are substantial sources of fat, however, whole wheat pasta contains more fat given it’s made from whole grains. A 100-gram serving of dry white pasta contains 1.51 grams of fat, while a 100-gram serving of dry whole wheat pasta contains 2.93 grams of fat.

Carbohydrates

Pasta is primarily a source of complex carbohydrates and white pasta and whole wheat pasta contain a very similar number of carbohydrates. A 100-gram serving of dry white pasta contains 74.7 grams of carbs, while a 100-gram serving of dry whole wheat pasta contains 73.4 grams of carbs.

Fiber

Given fiber is found primarily in the germ and bran of a wheat kernel and white pasta is made of refined flour without the germ and bran, whole wheat pasta contains more fiber than white pasta. In fact, whole wheat pasta contains nearly three times as much dietary fiber as white pasta. A 100-gram serving of dry white pasta contains 3.2 grams of fiber, while a 100-gram serving of dry whole wheat pasta contains 9.2 grams of fiber.

Sugar

Neither white pasta nor whole wheat pasta are substantial sources of sugar and contain nearly the same amount, all of which is natural sugar. A 100-gram serving of dry white pasta contains 2.67 grams of sugar, while a 100-gram serving of dry whole wheat pasta contains 2.74 grams of sugar.

Vitamins and Minerals

Whole wheat pasta is a better source of vitamins and minerals than white pasta. Whole wheat pasta contains more iron, thiamin, riboflavin, niacin, folate, magnesium, potassium, calcium, and zinc than traditional pasta.

However, in the United States and some other countries, refined flour and grain products are enriched with certain micronutrients, including iron and B vitamins. Therefore, enriched white pasta contains comparable vitamin and mineral levels to whole wheat pasta.

Here is a micronutrient comparison of a 100-gram serving of whole wheat pasta, dry unenriched white pasta, and enriched white pasta (2, 3, 4).

per 100 grams	Whole Wheat Pasta	Unenriched White Pasta	Enriched White Pasta
Thiamin (Vitamin B1)	0.407 mg	0.09 mg	0.891 mg
Riboflavin (Vitamin B2)	0.218 mg	0.06 mg	0.4 mg
Niacin (Vitamin B3)	8.69 mg	1.7 mg	7.18 mg
Folate	69 µg	18 µg	237 mg
Iron	3.62 mg	1.3 mg	3.3 mg
Magnesium	128 mg	53 mg	53 mg
Potassium	434 mg	223 mg	223 mg
Calcium	29 mg	21 mg	21 mg
Zinc	2.97 mg	1.41 mg	1.41 mg

Glycemic Index

Both white pasta and whole wheat pasta have a low glycemic index rating. White pasta has a glycemic index (GI) of 50 and whole wheat pasta has a glycemic index (GI) of 40 (5, 6).

The glycemic index is a rating system for foods containing carbohydrates that rates foods on a scale of on a scale of 1 to 100 based on how quickly they affect your blood sugar (glucose) level when each food is eaten on its own. Foods with a rating of 0-55 are considered to have a small impact on blood sugar, foods with a rating of 56-69 are considered moderate impact, and foods with a score of 70 or more are considered to have a big impact on blood sugar.

In addition to glycemic index, glycemic load is another metric used to measure carbohydrate foods. Unlike the glycemic index, glycemic load considers both the quantity of carbohydrates ingested and its effect on insulin levels. The glycemic load (GL) of white pasta is equal to 15.4, which classifies it as a moderate GL food, and whole wheat pasta is equal to 10.6, which also classifies it as a moderate GL food (5, 6).

While glycemic index and glycemic load are insightful metrics, it is important to consider that cooked pasta is rarely, if ever, eaten alone. Rather, it is most often eaten with a source of protein and/or fat, commonly in the form of meat, seafood, cheese, cream, and/or oil, which will improve pasta’s impact on blood sugar.

Antinutrients

Given whole wheat pastas are made from whole grains, they contain higher levels of antinutrients than regular pastas, which are made from refined grains.

All whole grains contain antinutrients, including phytic acid, which decrease the bioavailability of the minerals in the grain. These phytates can bind to minerals such as zinc, magnesium, and calcium, and prevent them from being absorbed by the body. However, the process of soaking, sprouting, and cooking whole grains and whole wheat pasta can help to mitigate the effects of antinutrients and effects on the digestive system (7).

Moreover, both white pasta and whole wheat pasta are forms of gluten. While not inherently harmful or unhealthy, for individuals who have celiac disease or are intolerant to gluten, traditional pasta is not a good choice.

FAQs

Here are some commonly asked questions about traditional and whole wheat pasta.

Is whole wheat pasta fattening?

Neither white pasta nor whole wheat pasta are inherently fattening. Weight gain is dictated by calorie intake and energy balance, not individual foods. Both whole wheat and regular pasta can be included in a healthy and balanced diet and can support weight loss when consumed as part of a calorie deficit.

How does whole wheat pasta taste?

Whole wheat pasta has a slightly nuttier flavor than regular pasta and a slightly firmer and gummier texture than regular pasta.

What are the best substitutes for regular pasta?

Whether you have celiac disease, are gluten intolerant, or are simply looking for a low-calorie or low-carb alternative to regular pasta, there are many options to choose from. Some of the most popular forms of gluten-free pasta include rice pasta, quinoa pasta, chickpea pasta, lentil pasta, or other gluten-free grain pasta. These kinds of pasta can be substituted at a 1-to-1 ratio for regular pasta or whole wheat pasta. The nutritional value and health benefits of gluten-free pasta will vary depending on the source of carbohydrates used to make them.

So, is whole wheat pasta healthier than white pasta?

The answer is it depends. Whole wheat pasta and white pasta contain a very similar number of calories, protein, carbohydrates, and sugar, and are both considered low on the glycemic index; however, whole wheat pasta is higher in dietary fiber and micronutrients than white pasta.

Nonetheless, whole wheat pasta contains more antinutrients and, therefore, can be more difficult for some people to digest. For these individuals, white pasta may be easier to consume.

No form of pasta, be it regular pasta, whole wheat, or gluten-free, is inherently unhealthy or fattening. All types of pasta are good sources of complex carbohydrates and can support a goal of weight loss if the individual is in a calorie deficit.

Overall, the most nutritious pasta is the one that you enjoy and feel best eating.

The Bottom Line

Whole wheat pasta is made from whole-grain wheat flour, while white pasta is made from refined flour. Since whole wheat pasta contains the bran and germ, it is higher in dietary fiber, fat, vitamins, and minerals than white pasta, however, white pasta and whole wheat pasta have a similar calorie, protein, and carbohydrate content. Whether you choose to eat white pasta or whole wheat penne, ensure that you are consuming wheat pastas as part of a balanced diet with adequate protein, fiber, and healthy fats.