Introduction

Pasta is one food that many Americans use as a daily, weeknight and weekend, staple. It is easy to prepare and well-liked by everyone, including kids. A decade ago, the only options were regular and whole wheat. Now options abound and the choices can be confusing to consumers. Which pastas are the most nutritious?

Pasta has often been maligned because of its carbohydrate content. Many fad diets and Keto diets recommend avoiding traditional white pasta, due to the refined grains (a process that removes the germ and bran of wheat) and carbohydrate content. However, pasta remains a key component of many healthy eating patterns.

These days, there are numerous pasta choices, beyond traditional white pasta, to meet your dietary needs and goals. Alternative pastas may provide more fiber or protein, or less refined carbohydrates; all important dietary considerations. Lowering carbohydrates due to diabetes or for weight control or looking for more fiber in the diet are just a few considerations. Whatever kind of pasta, proper portions matter. The recommended serving size, set by the USDA My Plate guidelines, is just a half-cup cooked, or one ounce dry. Many pasta entrees quickly exceed this amount, either at home or when eating out at restaurants.

There are many colorful pastas on the market. Colored pasta is made from natural dyes from ingredients like spinach, beetroot, and tomatoes. They are pretty to look at; however, the amount of vegetables in the pasta is not significant and does not increase the nutritional value. It is better to put vegetables in pasta sauce to increase nutrition.

Affordability of pasta is a consideration as there can be a wide range in price. Traditional white pasta is an affordable option, versus some alternative pastas, which can be triple the price. Shop around and look for sales on alternative pastas to get the best price.

WHITE PASTA

Let’s start by looking at traditional white pasta, which is the pasta many Americans use. Traditional white pasta is made from semolina wheat flour which gives its characteristic taste and texture. It is made from refined flour; however, which is high in carbohydrates and doesn’t offer much nutrition. According to the U.S. Department of Agriculture, two ounces of dry pasta (one cup cooked) contains:

Calories: 211

Protein: 7 grams

Fat: 1 gram

Carbohydrate: 43 grams

Fiber: 2 grams

WHOLE-WHEAT PASTA

Whole wheat pasta has a nuttier flavor than traditional white pasta. Unlike white pasta, whole wheat pasta contains all three parts of grain; bran, endosperm, and germ, which contain fiber and antioxidants, vitamins, and minerals. Findings from a large study in 2019 indicated that replacing refined grains with whole grains, such as whole wheat pasta, is associated with a lower risk of coronary heart disease, stroke, type 2 diabetes, and colon cancer. Two ounces of dry whole wheat pasta (one cup cooked) contain:

Calories: 170

Protein: 6 grams

Fat: 1 gram

Carbohydrate: 34 grams

Fiber: 5 grams

GLUTEN-FREE PASTA

Gluten–free pasta is typically made from corn flour, rice flour or a combination, not wheat. This pasta is made for individuals with gluten intolerance or celiac disease, a condition where individuals cannot eat wheat-containing products. It is not a significant source of protein or fiber. Follow directions to prevent overcooking gluten free pasta which makes it soft and gelatinous. Use plenty of water, salt the water liberally, and stir the pasta after adding to the water to keep the pasta from sticking together. This pasta tends to clump together if not served right away after cooking. Two ounces of gluten free pasta (one cup cooked) contain:

Calories: 252

Protein: 4 grams

Fat: 1 gram

Carbohydrate:  53 grams

Fiber: 2 grams

BROWN RICE PASTA

A variety of pastas made from rice are common in Asian cultures. Brown rice pasta is made of brown rice flour and may also contain potato starch for texture and appearance. Brown rice pasta noodles are free of gluten and taste similar to brown rice. They do not contain a significant amount of fiber or protein, however. Two ounces of brown rice pasta (one cup cooked) contain:

Calories: 190

Protein: 3 grams

Fat: less than 1 gram

Carbohydrate: 42 grams

Fiber: 2 grams

QUINOA PASTA

Quinoa is a whole grain packed with nutrients, fiber, protein, and plant compounds. It is considered a ‘super food’ because of its high nutritional content. Quinoa pasta doesn't have the same nutrition as quinoa; however, as most brands do not have it as the top ingredient. Usually, quinoa is listed as the second or third ingredient, behind rice or corn flour. It does not provide a significant source of protein or fiber. Two ounces of quinoa pasta (one cup cooked) contains:

Calories: 200

Protein: 4 grams

Fat: less than 1 gram

Carbohydrate: 45 grams

Fiber: 1 gram

CAULIFLOWER PASTA

These pastas are made with a blend of lentil, pea, and cauliflower flour. This option is gluten-free and high in protein and fiber. Two ounces (one cup cooked) contain:

Calories: 200

Protein: 13 grams

Fat: 0 grams

Carbohydrate: 35 grams

Fiber: 4 grams

VEGETABLE NOODLES

These are available at the grocery store frozen or freshly prepared in the produce section. You can also make these at home using a spiralizer. Vegetable noodles can be made from zucchini, carrots, sweet potatoes, broccoli stems, parsnip, and turnip. They carry all the benefits of vegetables, including fiber, vitamins, minerals, and antioxidants, and are low in calories, but not high in protein. This is a good option for someone wanting to control carbohydrate intake or calories. One cup of cooked zucchini contains:

Calories: 27

Protein: 2 grams

Fat: 1 gram

Carbohydrate: 5 grams

Fiber: 2 grams

ADDED PROTEIN PASTA

Consumers looking to add extra protein to their diet and like the mild flavor and familiar texture of traditional pasta might choose this product. These pastas use semolina wheat flour (the white flour in traditional pasta) with added bean flours and pea protein. While higher in protein, they may or may not have significant fiber. Two ounces of protein plus pasta (one cup cooked) contains:

Calories: 190

Protein: 10 grams

Fat: 1 gram

Carbohydrate: 38 grams

Fiber: 5 grams

CHICKPEA PASTA

Chickpea pasta is a healthy pasta option as it is gluten-free and high in protein and fiber.  Many brands make chickpea pasta, but the healthiest ones have only one ingredient: chickpea flour. Read labels for additives and gums, such as xanthum gum. A large 2023 study found a link between cardiovascular disease risk and emulsifiers, such as xanthum gum. There have been recent social media posts about glyphosate levels in certain brands of chickpea pasta. Glyphosate is one of the most used pesticides in the US and is frequently used in the production of beans like chickpeas. The claimed level is below US and EU government standards; however, and scientific and government agencies have concluded that trace levels of glyphosate in chickpea pasta is safe. For the best taste and texture, cook this pasta in less time than the package directions call for and rinse before serving. Two ounces of chickpea pasta (one cup cooked) contain:

Calories: 190

Protein: 11 grams

Fat: 4 grams

Carbohydrate: 34 grams

Fiber: 8 grams

RED LENTIL PASTA

This is another healthy option which is also gluten-free and high in protein and fiber. Look for brands that contain only red lentil flour, and no added gums or additives. Two ounces of red lentil pasta (one cup cooked) contain:

Calories: 200

Protein: 15 grams

Fat: 1 gram

Carbohydrate: 33 grams

Fiber: 3 grams

EDAMAME PASTA

This is a healthy pasta option as it is high in protein and fiber and low in carbohydrates. The noodles are made with soybean flour and have a nutty flavor. The texture is chewy and may take some time getting used to it. Read labels to avoid brands with thickening agents. Two ounces of edamame pasta (one cup cooked) contains:

Calories: 210

Protein: 22 grams

Fat: 3 grams

Carbohydrate: 22 grams

Fiber: 17 grams

The pasta chosen depends on dietary needs – whether a gluten-free option, more protein or fiber or less carbohydrate content is desired. Experiment with different pastas to see which taste and texture is preferred. Start slowly by mixing some of these pastas with traditional white pasta, to be sure everyone at the table eats it. Pasta continues to be a healthy component of U.S. eating patterns and there are many options to choose from at grocery stores and online. Trying some new options may lead to a healthier diet.

Resources

Cassetty, S. (2024). This is the healthiest pasta to eat if you’re trying to lose weight, according to a dietitian. Diet and Fitness.

Barilla. (n.d.). Protein+ Elbows. https://www.barilla.com/en-us/products/pasta/protein-plus/proteinplus-elbows

Environmental Protection Agency. (n.d.). Glyphosate. https://www.epa.gov/ingredients-used-pesticide-products/glyphosate

MyPlate. (n.d.). USDA My Plate serving recommendations for grains. U.S. Department of Agriculture. https://www.myplate.gov/eat-healthy/grains

Reynolds, A., et al. (2019). Carbohydrate quality and human health: A series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434–445. https://doi.org/10.1016/S0140-6736(18)31809-9

Sellum, L., et al. (2023). Food additive emulsifiers and risk of cardiovascular disease in the NutriNet-Sante cohort: Prospective cohort study. BMJ, 382, e076058. https://doi.org/10.1136/bmj-2023-076058

U.S. Department of Agriculture, Agricultural Research Service. (n.d.). FoodData Central. Multiple entries:

• Cauliflower elbow pasta: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169292/nutrients
• Food item (ID 168916): https://fdc.nal.usda.gov/fdc-app.html#/food-details/168916/nutrients
• Food item (ID 169736): https://fdc.nal.usda.gov/fdc-app.html#/food-details/169736/nutrients
• Food item (ID 173265): https://fdc.nal.usda.gov/fdc-app.html#/food-details/173265/nutrients
• Food item (ID 1929756): https://fdc.nal.usda.gov/fdc-app.html#/food-details/1929756/nutrients
• Food item (ID 1962397): https://fdc.nal.usda.gov/fdc-app.html#/food-details/1962397/nutrients
• Food item (ID 2063513): https://fdc.nal.usda.gov/fdc-app.html#/food-details/2063513/nutrients
• Food item (ID 2279609): https://fdc.nal.usda.gov/fdc-app.html#/food-details/2279609/nutrients
• Food item (ID 2607987): https://fdc.nal.usda.gov/fdc-app.html#/food-details/2607987/nutrients

Veggiecraft. (n.d.). Cauliflower elbow pasta. https://www.veggiecraft.com/product/cauliflower-elbow-pasta/

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