TempoLife › Features › Ingredient pairing and balanced plate finder › whole-wheat-pasta
Whole-wheat pasta: what to pair it with
Whole-wheat pasta brings 149 kcal, 6.0 g protein, 30.1 g carbs, 1.7 g fat and 3.9 g fibre per 100 g. The best partners that complete a 100 g + 100 g plate, with the numbers.
Best partners
| Partner | Combined | Why | Score |
|---|---|---|---|
| Chicken breast | 37.0 g protein together | brings calories and protein (g) and fat (g) into range | 5/5 bands |
| Tuna | 35.9 g protein together | brings calories and protein (g) and fat (g) into range | 5/5 bands |
Pick your own partner
What Whole-wheat pasta brings alone
| Macro | Per 100 g | Against the band |
|---|---|---|
| Calories | 149.0 | below the band |
| Protein (g) | 6.0 | below the band |
| Carbs (g) | 30.1 | inside band |
| Fat (g) | 1.7 | below the band |
| Fibre (g) | 3.9 | inside band |
Nutrition page: Whole-wheat pasta full nutrition facts.
Source: USDA FoodData Central (via the baked nutrition index) · checked 2026-09-03
Frequently asked questions
What is a good partner for whole-wheat pasta?
The pairings below are computed, not curated: the staples that bring the most of the five plate bands into range. For whole-wheat pasta the top two are Chicken breast and Tuna.
Is whole-wheat pasta healthy?
That depends on the rest of the plate and your day — a single food is never the question. The bands on this page exist so you can see what a food contributes and what still needs adding.
How were the numbers measured?
They are the baked USDA-family nutrition rows that also power /calories, per 100 g. Cooked where the index says cooked, raw where it says raw.
Pair it, then track it
TempoLife logs the actual grams — both foods, one meal, against your daily targets.