For a nutritious meal, eat whole wheat pastas. Pastas made from refined wheat do not confer the same level of nutritional benefits as those made from whole wheat.
Calories
Whether in the form of linguine, spaghetti, fusilli, penne or wide noodles, a 2-oz. serving of whole grain pasta contains from 180 to 200 calories, with 10 to 15 of those calories from fat.
Dietary Fiber
In all of its shapes and sizes, whole wheat pasta supplies a healthy source of dietary fiber. Most 2-oz. servings of whole wheat pasta contain 6 to 8 g of dietary fiber, whereas refined pasta contains about 2 g.
Macronutrients
Most brands of whole wheat pastas contain from 7 to 8 g of protein, about 41 g of carbohydrates, 1 to 2 g of fat and no saturated fats, trans fats or cholesterol.
B Vitamins
An excellent source of the B vitamins, whole wheat pastas supply about 35 percent of your daily values of thiamin and folate, 20 percent of niacin and 15 percent of riboflavin.
Sodium
Most whole wheat pastas contain no sodium, thereby permitting you to regulate how much sodium to add to your pasta meal.
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