Whole Wheat Pasta
The extra fiber and protein over white pasta lower the glycemic load and keep you fuller for longer.
FatTonic Facts
Whole Wheat Pasta · per serving 1 cup cooked (140g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 17 | −37.4 |
| Sugar (g) | 1 | −0.8 |
| Processing | processed | −16.0 |
| Fiber (g) | 6 | +9.6 |
| Protein (g) | 8 | +5.6 |
| Glycemic index | 48 | |
| Carbs (g) | 42 | |
| Fat (g) | 2 |
Score model v1
Nutrients: USDA FoodData Central, record 168910 (Pasta, whole-wheat, cooked), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 140 g): carbs 30.1, sugar 0.8, fiber 3.9, protein 6, fat 1.7 g.
What this means for fat-burning
Why this score: glycemic load 17 set it, −37.4 points. Source: USDA FoodData Central, FDC 168910.
Its protein content supports satiety and helps preserve muscle while you lose fat. The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Whole Wheat Pasta scores 61, rated Good. It scores higher than 35% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does whole wheat pasta spike insulin?
Glycemic load 17 for 1 cup cooked (140g); FatTonic Score 61/100 — it supports fat-burning.
Is whole wheat pasta good for fat loss?
Good (61/100): whole wheat pasta supports fat-burning.