Food Facts · Your food guide
Pasta
A comparison of white, wholewheat and pulse pasta, including dry-weight portion guidance.
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Part 1: Nutritional Spotlight
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White • Wholewheat • Lentil & chickpea
White pasta
Carbohydrate for energy. Lower in fibre than wholewheat.
Wholewheat pasta
More fibre than white pasta. A useful everyday swap.
Lentil & chickpea
Usually more protein and fibre than standard white pasta.
What they share
A versatile meal base. Plain dried pasta is usually low in fat.
Choose for your goals
Wholewheat for fibre. Pulse pasta for extra protein. White pasta can still fit a balanced diet.
Part 2: Benefits & Portions
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White • Wholewheat • Lentil & chickpea
Example portion
75 g dry white pasta: ~270 kcal, ~54 g carbs, ~9 g protein. Pasta only. Check your pack.
Fuel for activity
Carbohydrates provide energy for daily life and training.
Fibre & gut health
Wholewheat and pulse pasta add fibre to help support regular bowel movements.
Build a balanced bowl
Add chicken, fish, tofu or beans, plus plenty of vegetables.
Weigh it dry
Cooking adds water weight, not calories. Log against the pack's dry-weight values.
The extras count
Count sauces, oil and cheese separately. 75 g is an example, not a target for everyone.
Fresh and filled pasta differ: check their labels.