Whole Wheat Pasta vs Wild Rice
Side-by-side macro comparison. Whole Wheat Pasta vs Wild Rice per their standard serving sizes.
Whole Wheat Pasta
per 1 cup cooked (140g)
Macro Comparison Table
| Macro | Whole Wheat Pasta | Wild Rice | Difference |
|---|---|---|---|
| Calories | 174 cal | 166 cal | +5% Whole |
| Protein | 7.5g | 6.5g | +15% Whole |
| Carbs | 37g | 35g | +6% Whole |
| Fat | 0.8g | 0.6g | +33% Whole |
Differences shown relative to Whole Wheat Pasta. Positive = Whole Wheat Pasta has more.
Quick Take
Whole Wheat Pasta delivers 174 calories per serving with 7.5g protein, 37g carbs, and 0.8g fat. Wild Rice delivers 166 calories with 6.5g protein, 35g carbs, and 0.6g fat. The most meaningful difference: they're within 8 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Wild Rice gives you 8 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Whole Wheat Pasta delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Whole Wheat Pasta brings 174 calories — useful when you're chasing a surplus and struggling to eat enough. Whole Wheat Pasta delivers 7.5g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Wild Rice fits cleanly into keto with only 35g carbs. Whole Wheat Pasta at 37g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Whole Wheat Pasta or Wild Rice?
Whole Wheat Pasta has more protein: 7.5g vs 6.5g per serving. That's a difference of 1g.
Which has fewer calories, Whole Wheat Pasta or Wild Rice?
Wild Rice has 166 calories per serving vs 174 calories in Whole Wheat Pasta — a difference of 8 calories.
Is Whole Wheat Pasta or Wild Rice better for keto?
Wild Rice is the better keto choice at 35g carbs per serving vs 37g carbs in Whole Wheat Pasta.
Is Whole Wheat Pasta or Wild Rice better for weight loss?
For weight loss, Wild Rice gives you more calorie flexibility (8 cal less per serving). For preserving muscle during a deficit, Whole Wheat Pasta delivers more protein per calorie. Most people on cuts benefit from Whole Wheat Pasta.
Which Is Better for Your Goal?
🔥 Weight Loss
Wild Rice
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Whole Wheat Pasta
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Wild Rice
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Whole Wheat Pasta and Wild Rice stack up:
Full Whole Wheat Pasta guide • Full Wild Rice guide • All comparisons