FiberUp
How much fiber is in whole wheat pasta?
Whole Wheat Pasta has 6.3 g of fiber per 1 cup cooked (140 g). That is 23% of the daily value and a high amount for a grain.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About whole wheat pasta and fiber
A cup of cooked whole wheat pasta provides 6.3 grams of fiber, nearly three times regular pasta. It is one of the biggest fiber swaps you can make without changing what you eat.
How whole wheat pasta compares to other grains
Per typical serving. Whole Wheat Pasta is the highest grain in the database.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Whole Wheat Pasta | 1 cup cooked | 6.3 g | 4.5 g | 23% |
| Chickpea Pasta | 1 cup cooked | 6 g | 4.3 g | 21% |
| Bran Flakes | 3/4 cup | 5.5 g | 18.3 g | 20% |
| Whole Wheat Pita | 1 pita | 4.7 g | 7.3 g | 17% |
| Bulgur | 1/2 cup cooked | 4.1 g | 4.5 g | 15% |
| Oatmeal | 1/2 cup dry | 4 g | 10 g | 14% |
| Teff | 1/2 cup cooked | 3.6 g | 2.9 g | 13% |
Servings to reach a daily goal
servings of whole wheat pasta to reach 25 g, the adequate intake for adult women
servings of whole wheat pasta to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for whole wheat pasta
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | 10.1 g | – | – |
| Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | 4.6 g | – | – |
| Pasta, whole grain, cooked | 3.9 g | – | – |
| Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | 9.2 g | – | – |
| Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | 3.9 g | – | – |
| Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | 11.3 g | – | – |
| Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) | 4.5 g | – | – |
Frequently asked questions
How much fiber is in whole wheat pasta?
Is whole wheat pasta high in fiber?
Is the fiber in whole wheat pasta soluble or insoluble?
How many servings of whole wheat pasta would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.