Wholewheat pasta generally gives you more fibre than a comparable pasta made from refined wheat. Check that the ingredients actually name wholewheat or wholegrain flour, then compare the fibre figures on an equal dry-weight basis. Dark colour or the word multigrain cannot establish how much wholegrain is in a packet.
If your household prefers regular pasta, try wholewheat with a familiar sauce or serve a small amount alongside the usual pasta. Choose a shape and texture people will eat, and look at the vegetables, protein and sauce that go with it.
- Read the flour ingredients and any stated wholegrain proportion.
- Compare dry with dry or cooked with cooked.
- Use the cooking instructions for the shape and product.
- Judge the whole meal as well as the pasta.
In this guide
Section 1 of 5
Read the flour before choosing the shape
Wholemeal flour retains the grain’s bran, germ and endosperm. HealthHub includes wholemeal spaghetti among examples of wholegrain foods. Pasta made with refined durum wheat semolina is a different product from pasta listing whole durum wheat semolina. Use the actual ingredient wording and any wholegrain proportion declared. HealthHub’s guide to recognising wholegrains
| What you are comparing | Where to look |
|---|---|
| Wholewheat versus regular | Flour or semolina in the ingredients |
| Fibre | Grams per 100 g on an equal basis |
| Shape and texture | Product name and cooking directions |
| Wheat allergy or gluten restrictions | Ingredients and allergen information |
| Cost | Unit price and whether you will finish the pack |
Section 2 of 5
Calculate fibre in the portion you cook
If a dry pasta lists 8 g of fibre per 100 g, a 75 g dry portion contains 6 g. If another lists 3 g per 100 g, the same portion contains 2.25 g. These are example figures. Pasta absorbs water during cooking, so compare dry values with other dry values before deciding. HealthHub’s guide to the nutrition panel
If a label gives a prepared serving, check whether it includes a sauce. A figure for a prepared meal cannot be compared directly with a figure for dry pasta alone.
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Section 3 of 5
Try it in a meal your family already likes
Start with wholewheat spaghetti in your usual tomato sauce, or wholewheat penne with vegetables and a protein food such as beans or fish. Taste near the end of the time shown on the pack. If you want to blend wholewheat and regular pasta, cook them separately when their timings differ and combine them at the table.
A small pack is enough for a first try. If your family likes the flavour but finds it too firm, check the cooking directions before buying a different type. The same sauce and similar shape make the comparison easier.
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Section 4 of 5
Look at the full plate
HealthHub’s My Healthy Plate puts wholegrains alongside vegetables and fruit and a protein food. If a pasta dish is mainly noodles and sauce, add vegetables or a protein food that suits the recipe. A wholewheat pasta dish can still contain substantial sodium if the sauce and toppings contribute a lot. HealthHub’s guide to My Healthy Plate
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Section 5 of 5
Common questions about pasta
Is every brown pasta wholewheat?
Check the ingredients. Colour does not establish the flour or wholegrain content.
Is wholewheat pasta gluten-free?
It is made with wheat. Check the label and follow individual guidance if you need to avoid gluten or wheat.
Can regular pasta fit a balanced meal?
Yes. Add appropriate vegetables and a protein food and include wholegrains at other meals if that works for you.