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

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 78 / 100 How is this scored?

Composition

Energy

Protein 6.0 g · 24 kcal/100g
Fat 1.7 g · 15 kcal/100g
Carbs 30.1 g · 120 kcal/100g
Fiber 3.9 g
Water 62 g
Total energy 149 kcal

Energy is predominantly from carbs (75%); EFSA recommends 45–60% for a balanced diet

Fat quality 56 / 100 How is this scored?
Total fat
1.7g
Saturated
0.2g
Monounsat.
0.2g
Polyunsat.
0.6g
Omega-3
0.04g
Omega-6
0.54g

Saturated fat is 1.5% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 14.9 (target ≤ 4).

Protein quality 49 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 49%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (49% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 45 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.2 mg
Vitamin K 1 µg
Thiamin (B1) 0.16 mg
Riboflavin (B2) 0.10 mg
Niacin (B3) 3.1 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.09 mg
Folate (B9) 21 µg
Vitamin B12 0.00 µg

Minerals

Calcium 13 mg
Iron 1.7 mg
Magnesium 54 mg
Phosphorus 127 mg
Potassium 96 mg
Sodium 4 mg
Zinc 1.3 mg
Copper 0.23 mg
Manganese 1.32 mg
Selenium 36.3 µg

Notable source of Manganese (66% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.