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

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GI: 49 (Low)
Nutrition Facts
Serving Size: 100g
Calories1471
Total Fat2.9g
Saturated Fat0.0g
Total Carbs73.4g
Fiber9.2g
Sugars2.7g
Protein13.9g

Macro Breakdown

Protein13.9g (15%)
Carbs73.4g (78%)
Fat2.9g (7%)

Glycemic Impact

Glycemic Index49 (Low)
Glycemic Load15
Insulin Index40

Health Scores (0-10)

10.0
Metabolic
8.6
Inflammation
10.0
Hormonal
10.0
Gut Health
5.9
Skin Health
4.9
Brain Health
10.0
Bone Health
10.0
Sleep
10.0
Exercise
8.3
Longevity
10.0
Detox
10.0
Immunity
10.0
Pral
2.0
Satiety
0.0
Nutrient Density
5.0
Bioavailability
10.0
Electrolyte
6.4
Methylation

Complete Nutrient Profile

NutrientAmount / 100g% Daily Value
Energy Kcal1471.0 kJ—
Protein13.9 g28% DV
Total Fat2.9 g4% DV
Carbohydrate73.4 g27% DV
Fiber9.2 g33% DV
Sugar2.7 g5% DV
Sodium6.0 mg—
Calcium29.0 mg2% DV
Iron3.6 mg20% DV
Magnesium128.0 mg30% DV
Phosphorus343.0 mg27% DV
Potassium434.0 mg9% DV
Zinc3.0 mg27% DV
Vitamin B60.3 mg17% DV
Folate69.0 µg17% DV
Vitamin E0.5 mg3% DV
Selenium77.6 µg141% DV

Fatty Acid Breakdown

Fatty AcidAmount / 100g
saturated fat0.428g
monounsaturated fat0.361g
polyunsaturated fat1.136g
trans fat0.002g

Compare Pasta, whole-wheat, dry (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.

🏥

Pcos

magnesium, zinc, fiber. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.

Hormonal & Metabolic Impact

🧬 Zinc → Testosterone, DHT (27% DV)

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

🧬 Magnesium → Testosterone, Cortisol (30% DV)

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

🧬 Vitamin B6 → Progesterone, Dopamine (17% DV)

Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.

🧬 Selenium → T3 (active thyroid), Testosterone (141% DV)

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

Frequently Asked Questions

How does Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) support gut health?
Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) contains 9.2g of fiber per 100g (33% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.
Does Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) affect hormones?
Yes — Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) is rich in selenium (141% 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.
Is Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) good for blood pressure?
Yes. Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) provides 434mg of potassium per 100g (9% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 72.3.
How filling is Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)?
Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) has a satiety score of 2.0/10. The 9.2g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.