Whole wheat pasta
1 cup cooked whole wheat pasta (140 g) per serving.
Fit for the 30/30/3 Protocol
Whole wheat pasta plays a supporting role in the 30/30/3 framework. Pair it with a higher-protein anchor (Greek yogurt, eggs, or chicken) and a fermented food in the same meal to cover all three pillars. Read the protocol →
Macro breakdown
Tips to maximize protein
Frequently Asked Questions
Whole wheat pasta contains 8.1g of protein per serving. This makes it a moderate protein source with a protein density score of 3.6 (grams of protein per 100 calories).
You need approximately 3.7 servings of Whole wheat pasta to reach 30g of protein, which would provide about 824 calories. Consider combining with other protein sources for a more practical portion size.
Whole wheat pasta provides 8.1g of protein for 222.6 calories, giving it a calorie cost of 27.5 calories per gram of protein. While nutritious, consider balancing with leaner protein sources for weight loss goals.
Whole wheat pasta contains 6.4g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.
Most grains are not complete proteins on their own, meaning they lack some essential amino acids. However, combining Whole wheat pasta with legumes, dairy, or other protein sources creates a complete amino acid profile. This is why rice and beans or bread with peanut butter are classic combinations.
Nutrition data sourced from USDA FoodData Central.
Last verified: 2025-02-16
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