Whole Grain Pasta with Semolina – Nutritional Information
Whole grain pasta made with a blend of 51% whole wheat and remaining semolina is a nutritious choice for anyone seeking a healthier pasta alternative. This type of pasta offers a hearty texture and a rich, nutty flavor while providing numerous essential nutrients. Below is the detailed nutritional breakdown, highlighting the benefits this pasta can contribute to your diet.
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Energy | 156 kcal |
| Protein | 5.67 g |
| Total Fat | 1.48 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 30.87 g |
| Dietary Fiber | 4.5 g |
| Sugars | 0.65 g |
| Calcium | 11.0 mg |
| Iron | 1.58 mg |
| Magnesium | 41.0 mg |
| Phosphorus | 97.0 mg |
| Potassium | 71.0 mg |
| Sodium | 4.0 mg |
| Zinc | 1.02 mg |
| Copper | 0.18 mcg |
| Manganese | 0.986 mg |
| Selenium | 30.7 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.197 mg |
| Riboflavin (Vitamin B2) | 0.133 mg |
| Niacin (Vitamin B3) | 2.657 mg |
| Vitamin B6 | 0.065 mg |
| Folate (Vitamin B9) | 20.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Key Nutritional Highlights:
- High in Fiber: With 4.5 grams of dietary fiber per serving, this pasta helps promote healthy digestion and can contribute to improved gut health.
- Good Source of Protein: At 5.67 grams per serving, this pasta provides a solid protein base, making it a valuable addition to plant-based diets.
- Low in Fat: With only 1.48 grams of total fat and no saturated fat, this pasta is a heart-healthy option, especially for those mindful of their fat intake.
- Mineral-Rich: This pasta provides essential minerals such as iron, magnesium, phosphorus, potassium, and zinc, which support a variety of body functions, including bone health, oxygen transport, and muscle function.
- B-Vitamins: Rich in thiamine, riboflavin, niacin, and folate, this pasta helps support energy metabolism, red blood cell formation, and overall cellular function.
Dietary Preferences & Allergen Information:
- Allergens: Contains gluten from the wheat and semolina, making it unsuitable for those with celiac disease or gluten sensitivities.
- Dietary Preferences: This pasta is suitable for individuals following a vegetarian or vegan diet, as well as those looking to include more whole grains in their meals. It is also a great option for those aiming to boost their fiber intake or those following a lower-fat diet.
Usage & Cooking Advice:
This whole grain pasta can be used in a variety of dishes, from classic pasta sauces to fresh salads, stir-fries, or baked casseroles. Its slightly nutty flavor pairs wonderfully with tomato-based sauces, creamy Alfredo, or pesto. To ensure the pasta maintains its texture and health benefits, avoid overcooking it. A quick boil in salted water for around 7-10 minutes will yield the perfect al dente bite.
For those looking to increase their protein intake, consider pairing the pasta with lean meats, legumes, or plant-based protein sources like tofu or chickpeas. Additionally, adding colorful vegetables like spinach, bell peppers, or roasted tomatoes can elevate the dish’s nutritional value while enhancing its flavor.
Conclusion:
Whole grain pasta with a blend of 51% whole wheat and semolina is a highly nutritious option that combines the goodness of whole grains with the heartiness of semolina. It is an excellent choice for anyone looking to make healthier, more balanced meals, whether you’re following a specific dietary preference or simply seeking better nutrition. With its high fiber content, good protein levels, and an array of essential vitamins and minerals, this pasta is a valuable addition to your kitchen pantry.
