Whole-grain Pasta Nutrition Information

Whole grain pasta is made from flour that contains the entire grain kernel -- the bran, the germ and the endosperm. Traditional white pasta is made from refined durum wheat, or semolina, where the bran and germ are removed during processing. The bran, or outer skin of a whole grain, and the germ, or embryo of the grain, are nutrient-dense and contain vitamins, minerals and dietary fiber. Whole-grain pasta may contain other grains in addition to unrefined durum wheat, such as amaranth and spelt. Use this healthy food as a regular diet staple.

The Basics

Whole-grain pasta, in general, is higher in protein and dietary fiber than refined pasta. One cup, or 140g, of cooked whole-wheat spaghetti provides 174 calories, 7g of protein, 1g of fat, 0g of saturated fat, 37g of carbohydrates, 6g of dietary fiber, 4mg of sodium and 0mg of cholesterol. Whole-wheat spaghetti, per 1 cup cooked, are particularly rich in thiamin or vitamin B-1, magnesium, phosphorus, copper, manganese and selenium.

Carbohydrates for Energy

Most of the calories of whole-grain pasta come from carbohydrates -- more than 80 percent. The U.S. Department of Agriculture Dietary Guidelines for Americans recommends consuming a diet that provides 45 to 65 percent of the calories from carbohydrates, particularly fiber-rich complex carbohydrates, such as vegetables, legumes and, of course, whole grains. Carbohydrate is a macronutrient, or one you need in large quantities daily. It is your body's preferred energy source for muscle, nervous system and red blood cells, according to the McKinley Health Center.

Vitamins and Minerals

One cup of cooked whole-wheat spaghetti meets 10 percent of the recommended daily value or DV for thiamin; 11 percent for magnesium; 12 percent for both phosphorus and copper; 97 percent for manganese; and 52 percent for selenium. Thiamin supports nervous system health and aids in energy metabolism. Magnesium and phosphorus are essential for maintaining strong bones and also aid in energy metabolism while copper is aids in the formation of blood cells, connective tissue and supports function of the immune, nervous and cardiovascular systems. Selenium enhances immune system function and supports thyroid gland function. Manganese aids in bone formation and the metabolism of proteins, carbohydrates and cholesterol.

Health Benefits

Whole-grain pasta is high in dietary fiber. Choosing fiber-rich foods promotes regular bowel movements, aiding in digestive health, help lower blood cholesterol and blood sugar levels, aids in weight management and offers other health benefits, notes MayoClinic.com. According to the Harvard School of Public Health, whole grains contain phytoestrogens or plant estrogens. These compounds show promise is reducing your risk of developing certain types of cancers -- especially in the presence of the minerals they also contain -- such as selenium, copper, magnesium and manganese.

Suggestions

According to "Cooking Light: magazine, newer whole-grain pastas have a better flavor and texture than their predecessors. This is due, in part, to improved production technology that helps create a smoother texture. The magazine suggests pairing a hearty whole-grain pasta, such as brown rice penne, with grilled eggplant and marinara sauce to stand up to the grains' firmness and nutty flavor. Another option is to try blended pastas, which mix semolina and whole grains. These pastas are more substantial than regular white pasta but are not grainy, making them work well with any type of sauce.