Whole pasta
Low GI
GL 20.2 per cup (140 g) · GL 14.4 per 100 g
- About 3.9 g of fibre per 100 g cooked, roughly twice white pasta
- Glycemic index about 48, practically the same as white pasta (49)
Whole pasta has a glycemic index of 48, lower than plain Cooked pasta (49). One cup (140 g) adds a glycemic load of 20.2.
Updated Jul 3, 2026 · Sources: USDA FoodData Central #168910 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Cooked pasta
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Whole pasta is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 2 oz dry (typical serving) | 56 g | 8.1 |
| 1 cup | 140 g | 20.2 |
Nutrition Facts (per 100g)
per 100g
| Calories | 149 kcal |
| Carbohydrates | 30.07 g |
| Sugars (Total) | 0.75 g |
| Natural | 0.8 g |
| Added | 0 g |
| Fiber | 3.9 g |
| Soluble | 1.2 g |
| Insoluble | 2.7 g |
| Protein | 5.99 g |
| Fat | 1.71 g |
| Saturated | 0.34 g |
| Unsaturated | 1.37 g |
| Sodium | 5 mg |
Processing Level
Why this score?
- About 3.9 g of fibre per 100 g cooked, roughly twice white pasta
- Made from the whole grain, bran and germ included
- Glycemic index about 48, practically the same as white pasta (49)
- About 30 g of carbohydrates per 100 g cooked, like white pasta
Calculate the glycemic load of a meal with Whole pasta
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Whole pasta?
Whole pasta has a glycemic index of 48 (Low). One cup (140 g) has a glycemic load of 20.2; per 100 g the glycemic load is 14.4.
Is Whole pasta good for people with insulin resistance?
Whole pasta has a low glycemic index (48), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Cooked pasta has the lowest glycemic load?
Among the forms of Cooked pasta in this database, Fresh pasta has the lowest glycemic load (12.5 per 100 g).
Check Whole pasta in the Logi app, with your portion.
