Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)

generic

GI: 49 (Low)
Nutrition Facts
Serving Size: 100g
Calories625
Total Fat1.7g
Saturated Fat0.0g
Total Carbs30.1g
Fiber3.9g
Sugars0.8g
Protein6.0g

Macro Breakdown

Protein6.0g (15%)
Carbs30.1g (75%)
Fat1.7g (10%)

Glycemic Impact

Glycemic Index49 (Low)
Glycemic Load15
Insulin Index40

Health Scores (0-10)

10.0
Metabolic
6.5
Inflammation
10.0
Hormonal
7.2
Gut Health
5.5
Skin Health
5.0
Brain Health
10.0
Bone Health
10.0
Sleep
7.0
Exercise
6.4
Longevity
10.0
Detox
10.0
Immunity
8.0
Pral
3.7
Satiety
0.0
Nutrient Density
5.0
Bioavailability
10.0
Electrolyte
5.4
Methylation

Complete Nutrient Profile

NutrientAmount / 100g% Daily Value
Energy Kcal625.0 kJ—
Protein6.0 g12% DV
Total Fat1.7 g2% DV
Carbohydrate30.1 g11% DV
Fiber3.9 g14% DV
Sugar0.8 g2% DV
Sodium4.0 mg—
Calcium13.0 mg1% DV
Iron1.7 mg10% DV
Magnesium54.0 mg13% DV
Phosphorus127.0 mg10% DV
Potassium96.0 mg2% DV
Zinc1.3 mg12% DV
Vitamin B60.1 mg5% DV
Folate21.0 µg5% DV
Vitamin E0.2 mg2% DV
Selenium36.3 µg66% DV

Fatty Acid Breakdown

Fatty AcidAmount / 100g
saturated fat0.243g
monounsaturated fat0.176g
polyunsaturated fat0.574g
trans fat0.000g

Compare Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) With...

Abiyuch, raw
290 calAcerola juice, raw
96 calAcerola, (west indian cherry), raw
134 calAcorn stew (Apache)
399 calAgave, cooked (Southwest)
563 cal

Health Condition Relevance

💪

Testosterone Low

zinc, magnesium, selenium. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.

🏥

Hypothyroid

selenium, zinc, iron. Thyroid hormone synthesis requires iodine + tyrosine for T4 structure, selenium for T4→T3 conversion.

🩸

Anemia

iron, folate, copper. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

Hormonal & Metabolic Impact

🧬 Zinc → Testosterone, DHT (12% DV)

Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).

🧬 Magnesium → Testosterone, Cortisol (13% DV)

Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).

🧬 Selenium → T3 (active thyroid), Testosterone (66% DV)

Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.

🧬 Fiber → Estrogen, Insulin (14% DV)

Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.

Frequently Asked Questions

How does Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) support gut health?
Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) contains 3.9g of fiber per 100g (14% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity.
Does Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) affect hormones?
Yes — Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) is rich in selenium (66% DV), which Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.. selenium supports T3 (active thyroid) and Testosterone production. fiber supports Estrogen and Insulin production. magnesium supports Testosterone and Cortisol production.