Whole-wheat pasta, cooked
Checked by us One serving: 215 g (about 1¾ cups) · 320 kcal
Lots of protein and fibre. Rich in 6 more nutrients: see Good for.
Nothing to watch for most people.
Worth knowing for some people: gluten.
Good for
How we counted this
What one serving (215 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
12.9 g in one serving: 23% of the 56 g a day men need, 28% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A lot
Fibre
Keeps your gut moving.
Learn more
8.39 g in one serving: 22% of the 38 g a day men need, 34% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A lot
Selenium
Your thyroid uses it to make its hormones.
Learn more
78 µg in one serving: 142% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A lot
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
9.48 mg in one serving: 59% of the 16 mg a day men need, 68% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A lot
Magnesium
Your muscles and nerves need it to work.
Learn more
116 mg in one serving: 29% of the 400 mg a day men need, 37% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A lot
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.34 mg in one serving: 28% of the 1.2 mg a day men need, 31% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A lot
Zinc
Your immune system and healing wounds depend on it.
Learn more
2.88 mg in one serving: 26% of the 11 mg a day men need, 36% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A lot
Iron
Carries oxygen in your blood.
Learn more
3.7 mg in one serving: 46% of the 8 mg a day men need, 21% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
14 more nutrients below “a lot”
- Some
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.21 mg in one serving: 16% of the 1.3 mg a day men need, 19% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- Some
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.2 mg in one serving: 15% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- Some
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
45.2 µg in one serving: 11% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
206 mg in one serving: 6% of the 3,400 mg a day men need, 8% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
77.4 mg in one serving: 5% of the 1,600 mg a day men need, 7% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.49 mg in one serving: 3% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
28 mg in one serving: 3% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
14 mg in one serving: 3% of the 550 mg a day men need, 3% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
1.29 µg in one serving: 1% of the 120 µg a day men need, 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
Nothing here reaches a limit at ordinary amounts.
For some people
Person-specific: wheat pasta contains gluten, so it is flagged for people with celiac disease.
Worth knowing
No limit applies, so none is rated.
Sugar
1.6 g of sugar in a 215 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 215 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More protein
Whole-wheat bread26.4 g in 215 g (this food: 12.9 g)
White bread, toasted19.4 g in 215 g (this food: 12.9 g)
More fibre
- Whole-wheat bread12.9 g in 215 g (this food: 8.39 g)
Amounts as listed, not adjusted for how much gets in.
More nutrients per serving, counted together
The other starchy sides we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Sweet potato, boiled- More vitamin A (1,692 µg vs 0 µg)
- More vitamin C (27.5 mg vs 0 mg)
- More vitamin B6 (0.35 mg vs 0.2 mg)
- Less selenium (0.43 µg vs 78 µg)
- Less niacin (1.87 mg vs 9.48 mg)
- Whole-wheat bread
- More thiamin (0.84 mg vs 0.34 mg)
- More vitamin E (6.06 mg vs 0.49 mg)
- More calcium (350 mg vs 28 mg)
- Less selenium (55.5 µg vs 78 µg)
2 foods out of the 3 other starchy sides we’ve checked and could compare give clearly more nutrients per serving.
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Sweet potato, boiled
- 163 kcal in 215 g (this food: 320)
- More vitamin A (1,692 µg vs 0 µg)
- More vitamin C (27.5 mg vs 0 mg)
- More vitamin B6 (0.35 mg vs 0.2 mg)
- Less selenium (0.43 µg vs 78 µg)
- Less niacin (1.87 mg vs 9.48 mg)
1 food out of the 3 other starchy sides we’ve checked and could compare gives clearly more nutrients, protein and fibre per calorie.
Building muscle: more protein and more calories, per 100 g. In a typical diet most protein comes from other foods; among starchy sides, these help most.
- Whole-wheat bread12.3 g protein · 254 kcal per 100 g
- White bread, toasted9 g protein · 290 kcal per 100 g
2 foods out of the 5 other starchy sides we’ve checked and could compare give clearly more protein, and more calories, per 100 g.
Why some foods aren’t suggested
Left out: Corn tortillas (Worth knowing: aflatoxins · portions too different to compare by weight).
Left out: Sweet potato, baked (Worth knowing: acrylamide).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Pasta, cooked (boiled, drained), whole wheat
How the serving was set: 215 g cooked (Health Canada C.8, pastas and noodles without sauce)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.036 g | 0.08 g | 0.02 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Calcium | 13 mg | 27.95 mg | 8.72 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 31 mg | 66.65 mg | 20.81 mg | second database · not used · 2.4× | UK food tables (CoFID 2021) #11-723 | C | |
| 13 mg | 27.95 mg | 8.72 mg | copy of USDA · not used | Canadian Nutrient File 2026 #4517 | C | |
| Carbohydrate | 30.07 g | 64.65 g | 20.18 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Choline | 6.5 mg | 13.98 mg | 4.36 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Energy | 149 kcal | 320.35 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Fat | 1.71 g | 3.68 g | 1.15 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| 1.1 g | 2.37 g | 0.74 g | second database · not used | UK food tables (CoFID 2021) #11-723 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Fatty acids, total saturated | 0.243 g | 0.52 g | 0.16 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Fibre | 3.9 g | 8.39 g | 2.62 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| 4.2 g | 9.03 g | 2.82 g | second database · not used | UK food tables (CoFID 2021) #11-723 | C | |
| Folate | 21 µg | 45.15 µg | 14.09 µg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 8 µg | 17.2 µg | 5.37 µg | second database · not used · 2.6× | UK food tables (CoFID 2021) #11-723 | C | |
| Iron | 1.72 mg | 3.7 mg | 1.15 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 1.48 mg | 3.18 mg | 0.99 mg | second database · not used | UK food tables (CoFID 2021) #11-723 | C | |
| Magnesium | 54 mg | 116.1 mg | 36.24 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 46 mg | 98.9 mg | 30.87 mg | second database · not used | UK food tables (CoFID 2021) #11-723 | C | |
| Niacin (B3, niacin equivalents) | 4.409 mg | 9.48 mg | 2.96 mg | listed used | Canadian Nutrient File 2026 #4517 | C |
| Phosphorus | 127 mg | 273.05 mg | 85.23 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 124 mg | 266.6 mg | 83.22 mg | second database · not used | UK food tables (CoFID 2021) #11-723 | C | |
| Potassium | 96 mg | 206.4 mg | 64.43 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 82 mg | 176.3 mg | 55.03 mg | second database · not used | UK food tables (CoFID 2021) #11-723 | C | |
| Protein | 5.99 g | 12.88 g | 4.02 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| 5.2 g | 11.18 g | 3.49 g | second database · not used | UK food tables (CoFID 2021) #11-723 | C | |
| Riboflavin (B2) | 0.099 mg | 0.21 mg | 0.07 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 0.02 mg | 0.04 mg | 0.01 mg | second database · not used · 5× | UK food tables (CoFID 2021) #11-723 | C | |
| Selenium | 36.3 µg | 78.04 µg | 24.36 µg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 6 µg | 12.9 µg | 4.03 µg | second database · not used · 6.1× | UK food tables (CoFID 2021) #11-723 | C | |
| Sodium | 4 mg | 8.6 mg | 2.68 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 5 mg | 10.75 mg | 3.36 mg | second database · not used | UK food tables (CoFID 2021) #11-723 | C | |
| Sugars | 0.75 g | 1.61 g | 0.5 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Thiamin (B1) | 0.156 mg | 0.34 mg | 0.1 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 0.11 mg | 0.24 mg | 0.07 mg | second database · not used | UK food tables (CoFID 2021) #11-723 | C | |
| Vitamin A | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #11-723 | C | |
| Vitamin B6 | 0.093 mg | 0.2 mg | 0.06 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 0.02 mg | 0.04 mg | 0.01 mg | second database · not used · 4.6× | UK food tables (CoFID 2021) #11-723 | C | |
| Vitamin C | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 0 mg | 0 mg | 0 mg | second database · not used | UK food tables (CoFID 2021) #11-723 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #11-723 | C | |
| Vitamin E | 0.23 mg | 0.49 mg | 0.15 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 0.25 mg | 0.54 mg | 0.17 mg | second database · not used | UK food tables (CoFID 2021) #11-723 | C | |
| Vitamin K1 | 0.6 µg | 1.29 µg | 0.4 µg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Water | 61.8 g | 132.87 g | 41.48 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| 63.7 g | 136.96 g | 42.75 g | second database · not used | UK food tables (CoFID 2021) #11-723 | C | |
| Zinc | 1.34 mg | 2.88 mg | 0.9 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 1.2 mg | 2.58 mg | 0.81 mg | second database · not used | UK food tables (CoFID 2021) #11-723 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 2 µg | 4.3 µg | 1.34 µg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Copper | 0.225 mg | 0.48 mg | 0.15 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 0.26 mg | 0.56 mg | 0.17 mg | second database · not used | UK food tables (CoFID 2021) #11-723 | C | |
| Ash | 0.44 g | 0.95 g | 0.3 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Starch | 25.51 g | 54.85 g | 17.12 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Sucrose | 0.2 g | 0.43 g | 0.13 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Glucose | 0.07 g | 0.15 g | 0.05 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Fructose | 0.07 g | 0.15 g | 0.05 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Maltose | 0.4 g | 0.86 g | 0.27 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Energy | 625 kj | 1,343.75 kj | 419.46 kj | listed used | US food database (USDA SR Legacy) #168910 | C |
| Galactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Vitamin A, IU | 4 iu | 8.6 iu | 2.68 iu | listed used | US food database (USDA SR Legacy) #168910 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #168910 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Tocopherol, beta | 0.08 mg | 0.17 mg | 0.05 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Tocopherol, gamma | 0.09 mg | 0.19 mg | 0.06 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Tocotrienol, alpha | 0.18 mg | 0.39 mg | 0.12 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Tocotrienol, beta | 1.16 mg | 2.49 mg | 0.78 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Folate, food | 21 µg | 45.15 µg | 14.09 µg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Folate, DFE | 21 µg | 45.15 µg | 14.09 µg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Tryptophan | 0.077 g | 0.17 g | 0.05 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Threonine | 0.161 g | 0.35 g | 0.11 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Isoleucine | 0.232 g | 0.5 g | 0.16 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Leucine | 0.409 g | 0.88 g | 0.27 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Lysine | 0.133 g | 0.29 g | 0.09 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Methionine | 0.097 g | 0.21 g | 0.07 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Cystine | 0.125 g | 0.27 g | 0.08 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Phenylalanine | 0.298 g | 0.64 g | 0.2 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Tyrosine | 0.156 g | 0.34 g | 0.1 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Valine | 0.259 g | 0.56 g | 0.17 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Arginine | 0.211 g | 0.45 g | 0.14 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Histidine | 0.14 g | 0.3 g | 0.09 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Alanine | 0.186 g | 0.4 g | 0.12 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Aspartic acid | 0.27 g | 0.58 g | 0.18 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Glutamic acid | 2.074 g | 4.46 g | 1.39 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Glycine | 0.217 g | 0.47 g | 0.15 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Proline | 0.638 g | 1.37 g | 0.43 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Serine | 0.292 g | 0.63 g | 0.2 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| SFA 14:0 | 0.004 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| SFA 16:0 | 0.207 g | 0.45 g | 0.14 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| SFA 18:0 | 0.021 g | 0.05 g | 0.01 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| SFA 20:0 | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| MUFA 18:1 | 0.168 g | 0.36 g | 0.11 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| PUFA 18:2 | 0.538 g | 1.16 g | 0.36 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| PUFA 18:3 | 0.036 g | 0.08 g | 0.02 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| SFA 22:0 | 0.003 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| MUFA 16:1 | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| MUFA 20:1 | 0.006 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Fatty acids, total monounsaturated | 0.176 g | 0.38 g | 0.12 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Fatty acids, total polyunsaturated | 0.574 g | 1.23 g | 0.39 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| SFA 15:0 | 0.003 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| SFA 17:0 | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| SFA 24:0 | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| TFA 16:1 t | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| TFA 18:1 t | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| TFA 22:1 t | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| TFA 18:2 t not further defined | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| PUFA 18:2 CLAs | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| MUFA 24:1 c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| MUFA 16:1 c | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| MUFA 18:1 c | 0.168 g | 0.36 g | 0.11 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| PUFA 18:2 n-6 c,c | 0.538 g | 1.16 g | 0.36 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| MUFA 22:1 c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| MUFA 17:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| PUFA 20:3 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Fatty acids, total trans-monoenoic | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Fatty acids, total trans-polyenoic | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.036 g | 0.08 g | 0.02 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| PUFA 20:3 n-3 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| PUFA 20:3 n-6 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| PUFA 18:3i | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| PUFA 22:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| Lactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #168910 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #11-723 | C | |
| Lutein + zeaxanthin | 94 µg | 202.1 µg | 63.09 µg | listed used | US food database (USDA SR Legacy) #168910 | C |
| Manganese | 1.321 mg | 2.84 mg | 0.89 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 1.14 mg | 2.45 mg | 0.77 mg | second database · not used | UK food tables (CoFID 2021) #11-723 | C | |
| Niacin (B3, preformed) | 3.126 mg | 6.72 mg | 2.1 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 1.8 mg | 3.87 mg | 1.21 mg | second database · not used | UK food tables (CoFID 2021) #11-723 | C | |
| Pantothenic acid (B5) | 0.268 mg | 0.58 mg | 0.18 mg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 0.3 mg | 0.65 mg | 0.2 mg | second database · not used | UK food tables (CoFID 2021) #11-723 | C | |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #168910 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #11-723 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Gluten (celiac disease) · Worth knowing · Person-specific: wheat pasta contains gluten, so it is flagged for people with celiac disease. · Health Canada, celiac disease · A
- Wheat allergy · Worth knowing · Person-specific: whole-wheat pasta contains wheat protein; wheat is a Health Canada priority allergen. · Health Canada, Wheat & Triticale - Priority food allergens · A
Oxalate, phytate and gut-tolerance measurements
- fodmap fos: 0.102 to 0.156 g/100 g as is; oligosaccharides (FOS + GOS) 0.142 to 0.261 g/100 g = 0.31 to 0.56 g per 215 g cooked serve (Varney core-grain cut-off < 0.30 g) g/100 g · as is (fresh weight) · cooked (boiled per pack instructions), drained · grade A · Torbica 2025
Sources
- Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Celiac disease
hc-celiac-disease· page · Government of Canada terms (Crown copyright; not OGL) - Health Canada, Wheat & Triticale - Priority food allergens (page details 2017-09-18)
hc-wheat-fact-sheet· page · Government of Canada terms (Crown copyright; not OGL) - Torbica AM, Vujasinovic V, Miljic U, Radivojevic G, Filipcev B, Miljic M et al. Successful strategy in creating low-FODMAP wholegrain bread: simple and global. Foods 2025;14:304 · doi:10.3390/foods14020304 · PMID 39856969
torbica2025· full text read · CC BY 4.0 (MDPI)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.