Whole wheat pasta
Low GI
GL 19.8 per cup (64 g) · GL 31 per 100 g
- High fiber content
- Moderate glycemic load
Whole wheat pasta has a glycemic index of 45, lower than plain Wheat pasta (50). One cup (64 g) adds a glycemic load of 19.8.
Updated Jul 12, 2026 · Sources: USDA FoodData Central #168915 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 0.5 per 100 g Zucchini noodles offer a massive reduction in glycemic load (0.5 vs 31) and a much lower GI, making them an excellent blood-sugar-friendly alternative.
Spiralized zucchini - GL 2 per 100 g Spaghetti squash provides a similar texture to pasta with a significantly lower glycemic load (2 vs 31) and lower GI.
Spaghetti squash - Sprouted lentil pastaGL 19 per 100 g Sprouted lentil pasta provides a more traditional pasta experience while lowering both the GI (35 vs 45) and the glycemic load (19 vs 31).
- GL 19 per 100 g Chickpea fusilli is a high-protein, fiber-rich swap that reduces the glycemic load (19 vs 31) and GI compared to wheat-based pasta.
Chickpea fusilli
Forms of Wheat pasta
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Whole wheat pasta is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup, shells | 64 g | 19.8 |
| 1 cup, farfalle | 81 g | 25.1 |
| 1 cup, lasagne | 90 g | 27.9 |
| 1 cup, spaghetti | 91 g | 28.2 |
| 1 cup, penne | 95 g | 29.5 |
| 1 cup, rotini | 96 g | 29.8 |
| 1 cup, elbows | 122 g | 37.8 |
Nutrition Facts (per 100g)
per 100g
| Calories | 340 kcal |
| Carbohydrates | 68 g |
| Sugars (Total) | 2 g |
| Natural | 2 g |
| Added | 0 g |
| Fiber | 7 g |
| Soluble | 2 g |
| Insoluble | 5 g |
| Protein | 13 g |
| Fat | 2.5 g |
| Saturated | 0.5 g |
| Unsaturated | 2 g |
| Sodium | 5 mg |
Processing Level
Why this score?
- High fiber content
- Lower glycemic index than white pasta
- Good protein source
- Moderate glycemic load
- Lightly processed
- Contains gluten
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Whole wheat pasta?
Whole wheat pasta has a glycemic index of 45 (Low). One cup (64 g) has a glycemic load of 19.8; per 100 g the glycemic load is 31.
Is Whole wheat pasta good for people with insulin resistance?
Whole wheat pasta has a low glycemic index (45), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Wheat pasta has the lowest glycemic load?
Among the forms of Wheat pasta in this database, Wheat pasta has the lowest glycemic load (13 per 100 g).
Check Whole wheat pasta in the Logi app, with your portion.
