Pasta is hands down one of the quickest and easiest ways to get dinner on the table. You don’t need to be a great chef to bring a pot of water to a boil and open a jar of sauce, but you may feel like one when the meal is a hit with the entire family, as crowd-pleasing comfort food usually is.
Pasta does have one disadvantage though: The vast majority of it is made from a refined grain, namely white flour. And according to research published in the February 2021 issue of the journal The BMJ, eating a lot of refined carbohydrates, such as pasta, can increase your chances of heart disease and early death. That’s not something you want in your go-to weeknight dinner.
Pasta has a bad reputation when it comes to health, says Grace Derocha, RD, a spokesperson for the National Academy of Nutrition and Dietetics. “But not all pasta is created equal,” she says. Today, you’ll find many alternative pastas on store shelves that aren’t made from refined grains. Often they’re made from the nutritional superstars most people need more of in their diets: beans, legumes, and whole grains. Unfortunately, misleading labels and hidden ingredients can make it tough to choose a product that’s truly an upgrade over white pasta.
Related: Comforting Pasta Recipes That Are Actually Good for You
Fad dieters, especially those on low-carb or keto plans, often come to Derocha for help replacing pasta. “People think a bean-based pasta, like a chickpea pasta, is low carb,” says Derocha. But those people are mistaken. “Multiple times a week, I remind people that legumes are a carb source.” But unlike traditional pasta, many of these alternative pastas are packed with complex carbs that are higher in protein and packed with fiber. “Carbs are nothing to fear!” she says.
While most alternative pastas won’t help you cut carbs, they can help you add important nutrients to your diet. “Fiber is a very good reason to switch up your pasta routine,” says Derocha. It can help cut your risk of heart disease, obesity, type 2 diabetes, and breast cancer, according to the Harvard T.H. Chan School of Public Health. Unfortunately, 95 percent of Americans don’t get enough fiber, according to an article published in the January–February 2017 issue of the American Journal of Lifestyle Medicine. If you have pasta a couple of times a week, a high-fiber choice can make a big difference.
Fiber isn’t the only reason to shop around in the pasta aisle. Many of these alt pastas contain more protein than standard white flour noodles. “What you choose really depends on what you need to improve on,” says Derocha. “Mostly, it’s going to be fiber, but for some people, it will be protein that’s more important.”
Related: How Do You Tell the Difference Between Good and Bad Carbohydrates?
What Is the Nutritional Value of Pasta?
Whatever kind of pasta you choose, it’s important to keep proper portions in mind. The serving size recommended by the Dietary Guidelines for Americans is just a half-cup cooked, which is about 1 ounce (oz) dry. It’s not hard to exceed that amount, especially in a pasta entrée. In fact, many products provide nutritional information for double that amount, so be aware of how much you’re actually eating.
For reference, according to the U.S. Department of Agriculture (USDA), 2 oz of dry white pasta (about 1 cup cooked) contains:
- Calories: 211
- Protein: 7 grams (g)
- Fat: 1g
- Carbs: 43g
- Fiber: 2g
Compare these nutrition facts to those of the alternative pastas below to get an idea of which options you might want to add to your pantry.
1. Edamame Pasta
This single-ingredient pasta is Derocha’s absolute favorite. “It has a mild flavor that’s pretty close to regular spaghetti. It’s great with pesto,” she says. Whether you are looking to increase protein or fiber, this choice has you covered. It blows white pasta out of the water on both counts (see nutritional details below).
The name of the product is slightly misleading. “Soy spaghetti” would be more appropriate; the noodles are 100 percent soybean flour. Edamame, on the other hand, are young soybeans that are typically eaten fresh, not dried.
Picky eaters may not be willing to go all-in on edamame pasta, especially not at first. “I like to mix it with regular pasta,” says Derocha. That’s good advice when it comes to any new pasta you’re trying to get your family to accept.
Here’s what you’ll find in 2 oz of Explore Cuisine edamame spaghetti:
- Calories: 180
- Protein: 24g
- Fat: 3.5g
- Carbs: 20g
- Fiber: 13g
2. Brown Rice Pasta
Noodles made from rice are anything but “alternative” for many people. “In Asian culture, we have a lot of different rice noodle dishes,” says Derocha. “I’ll use a brown rice pasta when I’m making an Asian noodle dish, but I wouldn’t use it in a red sauce or an Italian-inspired dish.”
If you can’t eat gluten and you like the flavor and texture of brown rice pasta, it may be something you want to keep on hand. But if you’re looking for fiber and protein, you may want to try a different type.
“Considering how full of fiber brown rice as a whole food is, it’s surprising how few grams of fiber brown rice pasta contains,” Derocha says. Nutritionally, it’s not an improvement over traditional white pasta.
Here’s what you’ll find in 2 oz of Lundberg Family Farms brown rice pasta:
- Calories: 210
- Protein: 4g
- Fat: 2g
- Carbs: 43g
- Fiber: 2g
Related: Nutritious Family Dinners to Make With Beans
3. Chickpea Pasta
Chickpea pasta is a divisive food. People seem to either love it or hate it, so you’ll need to try it for yourself to learn which camp you fall into. But be advised, if you’re looking at the ubiquitous Banza brand, you’ll have to decode the label before making any decisions.
“Look at the serving size. You’ll see that it isn’t the typical 2 oz portion. A dietitian did not write these labels,” says Derocha. The company uses a 3.5 oz serving size, which can make it look more different than other pastas than it really is. (See below for how it compares at an equal serving size.)
For the best taste and texture, many fans recommend cooking chickpea pasta less time than the package directions state and rinsing it before serving. Derocha prefers chickpea pasta in chilled dishes, such as pasta salad. “Especially for people who don’t eat beans, which research shows are so beneficial to health, it’s worth it for them to try to find a way to enjoy a bean-based pasta,” she says. “It’s a great plant-based protein.”
Here’s what you’ll find in 2 oz of Banza chickpea pasta:
- Calories: 190
- Protein: 11g
- Fat: 3g
- Carbs: 35g
- Fiber: 5g
4. Quinoa Pasta
Quinoa has a well-deserved reputation as a superfood. It’s a good source of fiber, and it contains many other important nutrients as well, including magnesium, iron, B vitamins, and antioxidants, according to the USDA.
Quinoa pasta isn’t the same thing though. “I haven’t seen one brand where quinoa is the top ingredient. The name is misleading,” says Derocha. Typically, quinoa is the second or third ingredient, behind rice flour or corn flour or both. If you want to get extra protein or fiber into your diet, choose something else.
Here’s what you’ll find in 2 oz of Edison Grainery quinoa pasta:
- Calories: 200
- Protein: 5g
- Fat: 1.5g
- Carbs: 42g
- Fiber: 1g
Related: Ways to Keep Your Portions in Check if You Have Diabetes
5. Lentil Pasta
Lentil pasta has benefits that are similar to the aforementioned edamame and chickpea pastas. You’ll get more protein and fiber than in traditional pasta. What you choose will be a matter of taste preferences.
This style of alternate pasta is definitely not Derocha’s favorite. “I love lentils, but there are better options. I don’t know what happens in the processing. It gets gummy, mushy, and I don’t like it,” she says. When it comes to alternative pastas, personal preferences are important. You are unlikely to eat pasta you don’t like.
Here’s what you’ll find in 2 oz of Barilla red lentil pasta:
- Calories: 180
- Protein: 13g
- Fat: 1.5g
- Carbs: 34g
- Fiber: 6g
6. Added-Protein Pasta
People looking to add extra grams of protein without sacrificing the mild flavor and familiar texture of traditional pasta might reach for an added-protein version. These pastas are mostly semolina wheat flour (the refined white flour that gives classic pasta its signature taste and texture), with bean flours and pea protein added. You’ll notice its fiber content isn’t particularly impressive.
“Sometimes if you’re just in the beginning stages of trying new things to improve your diet, this can be a good step,” says Derocha.
Here’s what you’ll find in 2 oz of Barilla Protein+ pasta:
- Calories: 190
- Protein: 10g
- Fat: 1g
- Carbs: 39g
- Fiber: 4g
Related: 7 Fruits and Veggies You Haven’t Spiralized Yet
The Bottom Line on Alternative Pastas
It can be a good idea to explore all of your pasta options, but you don’t need to ditch your current favorite. “It’s important to remember that pasta, even traditional white flour pasta, is not evil. You just want to make sure you have it in the right portion size. Many of my clients are shocked when they see how little this is,” says Derocha. Restaurant pasta servings often top 8 oz.
“That’s where these alternate pastas can come in. You can go half-and-half with regular pasta and something with more fiber and protein, like edamame pasta. Or you can even do half white flour pasta and half zucchini noodles,” she says. “There are so many ways to enjoy the foods you love without overdoing it.”