grain3 recipes
whole wheat penne.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
ALSO KNOWN AS
whole grain pennewholemeal penne
SERVING
CALORIES
348
PROTEIN
14.6g
CARBS
73g
FAT
2.5g
FIBER
9.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories348kcal—
Protein14.6g29%
Carbohydrates73g27%
Fiber9.2g33%
Sugar2.7g5%
Total fat2.5g3%
Saturated fat0.50g3%
Trans fat0g—
Cholesterol0mg0%
Water9.0g—
MINERALS
Sodium5.0mg0%
Potassium350mg7%
Calcium35mg3%
Iron3.6mg20%
Magnesium143mg34%
Phosphorus345mg28%
Zinc2.6mg24%
Copper0.40mg44%
Manganese3.0mg130%
Selenium70µg127%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.80mg5%
Vitamin K0.50µg0%
Thiamin (B1)0.40mg33%
Riboflavin (B2)0.15mg12%
Niacin (B3)5.0mg31%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.30mg18%
Folate (B9)43µg11%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup92g
1 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary fiber which aids digestion and promotes satiety
- ✓Rich in complex carbohydrates for sustained energy release
- ✓Contains essential B vitamins for metabolic health
- ✓Lower glycemic index compared to refined white pasta
- ✓Provides significant amounts of magnesium and selenium
COOKING TIPS
In the kitchen.
- 1Cook in a large pot of salted boiling water for 9-12 minutes
- 2Whole wheat pasta requires slightly more water and time than white pasta
- 3Reserve a cup of pasta water to help sauces bind to the grainier surface
STORAGE
Keep it fresh.
- Store in a cool, dry place in an airtight container
- Keep away from direct sunlight and moisture
- Can be stored for up to 1-2 years if kept dry
FAQ
Frequently asked questions.
How long does dried whole wheat penne last?
When stored in an airtight container in a cool, dry pantry, it can last for 1 to 2 years.
Is whole wheat penne gluten-free?
No, whole wheat penne is made from wheat and contains gluten.
What is the best substitute for whole wheat penne?
Brown rice penne or chickpea penne are excellent gluten-free alternatives, while whole wheat fusilli or farfalle work as direct wheat-based swaps.
Why does whole wheat pasta take longer to cook?
The presence of the bran and germ makes the pasta denser, requiring more time for water to penetrate and soften the starch.
Can I freeze cooked whole wheat penne?
Yes, you can freeze cooked pasta for up to 3 months. Toss it with a little oil first to prevent sticking.
How do I know if whole wheat penne is cooked?
It should be 'al dente'—firm to the bite but not crunchy or hard in the center.
Is whole wheat penne healthier than white penne?
Yes, it contains more fiber, vitamins, and minerals because the entire grain kernel is used, including the bran and germ.
What sauces pair best with whole wheat penne?
Hearty, robust sauces like bolognese, pesto, or chunky vegetable sauces complement its nuttier flavor well.
RECIPES
Cook with whole wheat penne.
3 recipes · sorted by what’s quick
