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Whole-Wheat Pasta with Pecorino and Pepper⏱ 40 min total
Recipes

Whole-Wheat Pasta with Pecorino and Pepper

Per 1 serving · 105 g · 5 ingredients

Calories
383
19%
of a 2,000 cal day
  • Protein
    19g
    19% of calories
  • Carbs
    58g
    58% of calories
  • Fat
    10g
    23% of calories
Portion
  • ✓ Sugar free

At a glance

One serving of Whole-Wheat Pasta with Pecorino and Pepper (105 g) has 383 calories, with 19 g of protein, 58 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (58% of calories). It is high in protein (38% DV), dietary fiber (34% DV) and Vitamin K (20% DV). Keep an eye on saturated fat, which provides 24% of the daily value.

Per 100 g
364cal
medium energy density
Protein per 100 cal
5g
Net carbs
49g
carbs minus fiber
Fiber
9.7g
0.2 g sugar

High in

20%+ of the daily value

  • Protein38%
  • Dietary fiber34%
  • Vitamin K20%
  • Thiamine32%
  • Niacin25%
  • Calcium30%

Good source of

10–19% of the daily value

  • Riboflavin (B2)15%
  • Vitamin B615%
  • Folate (B9)12%
  • Vitamin B1212%
  • Pantothenic acid17%

Watch

20%+ of the daily value

  • Saturated fat24%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 20 min
  1. 1

    Chop the parsley and set aside.

  2. 2

    Toast the peppercorns in a dry small skillet over medium-high heat, shaking until fragrant and beginning to pop, about 2 to 3 minutes. Coarsely crush the peppercorns using a mortar and pestle or by wrapping them in a kitchen towel and pressing with the bottom of a heavy skillet.

  3. 3

    Cook the whole wheat pasta in a large pot of boiling salted water (2 tablespoons salt for 6 quarts of water) until al dente.

  4. 4

    While the pasta cooks, fill a large ceramic bowl with hot water to warm it. Just before the pasta is done, drain the bowl but do not dry it.

  5. 5

    Reserve 1 cup of the pasta-cooking water, then quickly drain the pasta without shaking off excess water and add it to the warm bowl. Sprinkle 1 1/4 cups of cheese and 1/2 cup of cooking water evenly over the pasta and toss quickly.

  6. 6

    Toss in the parsley and 2 teaspoons of crushed pepper. If the pasta seems dry, add more cooking water. Serve immediately, sprinkled with the remaining pepper and cheese, with additional cheese on the side.

Vitamins & minerals

Amounts for 1 serving (105 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A29 μg
3%
Vitamin C2 mg
2%
Vitamin D0.1 μg
1%
Vitamin E0.4 mg
3%
Vitamin K24 μg
20%
Thiamine0.4 mg
32%
Riboflavin (B2)0.2 mg
15%
Niacin4 mg
25%
Vitamin B60.2 mg
15%
Folate (B9)47 μg
12%
Vitamin B120.3 μg
12%
Pantothenic acid1 mg
17%
Choline4 mg
1%

Minerals

NutrientAmount% Daily Value
Calcium303 mg
30%
Iron3 mg
42%
Potassium205 mg
4%
Magnesium121 mg
29%
Phosphorus388 mg
55%
Zinc2 mg
22%
Copper0.4 mg
41%
Manganese2 mg
103%
Selenium59 μg
107%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene81 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.4 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid6 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0.1 μg—
Lysine1 g—
Maltose0 g—
Methionine0.4 g—
Monounsaturated fats4 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline2 g—
Retinol22 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 383 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 73min
    Walking (3.5 mph)
  • 46min
    Cycling (moderate)
  • 32min
    Running (6 mph)
  • 54min
    Swimming laps

Common questions

How many calories are in Whole-Wheat Pasta with Pecorino and Pepper?

One serving of Whole-Wheat Pasta with Pecorino and Pepper (1 serving) has 383 calories, which works out to 364 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Whole-Wheat Pasta with Pecorino and Pepper high in protein?

It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Whole-Wheat Pasta with Pecorino and Pepper keto-friendly?

It is hard to fit into a strict keto diet. One serving has 49 g of net carbs and 58% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Whole-Wheat Pasta with Pecorino and Pepper?

366 mg per serving.

How much sugar is in Whole-Wheat Pasta with Pecorino and Pepper?

0.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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