Is whole-wheat pasta keto?
Whole-wheat pasta
Whole-wheat pasta has more fiber than white, but a cooked cup still has about 31 g net carbs — not enough of a difference to fit keto. Shirataki, hearts-of-palm and zucchini noodles are the low-carb options.
Nutrition per serving
1 cup cooked · 117 g- Net carbs
- 31g
- Calories
- 174kcal
- Protein
- 7g
- Fat
- 2g
- Total carbs
- 35 g
- Fiber
- 4.6 g
About 19.1 g of whole-wheat pasta adds up to 5 g net carbs — about 16% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 174 kcal | 149 kcal |
| Total carbohydrate | 35 g | 30 g |
| Dietary fiber | 4.6 g | 3.9 g |
| Net carbs | 31 g | 26 g |
| Sugars | 0.9 g | 0.8 g |
| Protein | 7 g | 6 g |
| Fat | 2 g | 1.7 g |
Portion calculator
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Better keto swaps for whole-wheat pasta
Keto substitutes for pasta & noodles 7 alternatives with carb comparisons and recipes Read guide Frequently asked questions
Is whole-wheat pasta keto?
No — whole-wheat pasta is not keto-friendly. Whole-wheat pasta has more fiber than white, but a cooked cup still has about 31 g net carbs — not enough of a difference to fit keto. Shirataki, hearts-of-palm and zucchini noodles are the low-carb options.
How many net carbs are in whole-wheat pasta?
1 cup cooked (117 g) of whole-wheat pasta has about 31 g net carbs (35 g total carbs minus 4.6 g fiber). Per 100 g, that's 26 g net carbs.
How much whole-wheat pasta can I eat on keto?
About 19.1 g of whole-wheat pasta adds up to 5 g net carbs — about 16% of a typical serving. On a typical 20 g daily limit, one serving uses about 153% of your carbs.
What is a good keto substitute for whole-wheat pasta?
Try shirataki noodles, hearts of palm, zucchini. See our full guide: keto substitutes for pasta & noodles.
