If you love eating pasta and noodles, you may notice there are plenty of options to choose from at the store—gluten-free, whole-wheat, bean-based, rice noodles and many more. But how do you know which noodles and pastas to include for your optimal health? We dug a little deeper into some of our favorite noodles and shared why they can be a good choice. For the purpose of our discussion, we are lumping pasta and noodles together. (If you're following a low-carb diet, check out these low-carb pastas to try instead of classic noodles.)
1. Whole-Wheat Pasta
Whole-wheat pasta is an easy-to-find nutritious noodle that will bump up the nutrition of your pasta dish. Made from whole grains, every cup of cooked pasta (140 grams) boasts 43 g of carbohydrate, 3 g of fiber and 8 g of protein per serving, per the USDA. Most of us don't eat enough fiber, which is good for our heart and digestion, so consuming pasta is one way to boost our fiber intake. You may also be surprised that every 1 cup serving of cooked pasta has more protein than one cooked egg.
Some people may find whole-wheat pasta a little less tasty than regular semolina pasta. With the right sauce paired, like in our Pesto Pasta Salad or , everyone in the family will be happy at dinner.
2. Chickpea Pasta
There are many different types of chickpea pasta to choose from, although they may be a bit harder to find (check the natural or gluten-free section of your grocery store if you don't see this in the pasta aisle). We love that chickpea pasta has all the nutrition of chickpeas. Also, because it's made from beans, every 2-ounce serving of chickpea pasta has 14 g of protein and 8 g of fiber, offering a filling and healthy meal.
Chickpea pasta has a relatively neutral flavor, making it a perfect choice for kids who may be more selective with their food choices. This protein-rich pasta also works well in a variety of dishes. We love making macaroni and cheese with chickpea pasta or just tossing it with jarred sauce for an easy dinner.
3. Veggie Noodles
When it comes to noodle substitutes, vegetables like zucchini, spaghetti squash and butternut squash are all great options. Nutrition will vary depending on the vegetable you use—you'll usually save calories and carbohydrates compared to traditional noodles. Since most of us don't eat enough vegetables, using them as a noodle swap can be a creative way to get more into your diet. Our spaghetti squash lasagna and zucchini noodle recipes are worth trying. To create a filling and nutritious pasta dish, consider combining zucchini noodles with spaghetti.
10 Vegetables You Didn't Know You Could Spiralize
4. Red Lentil Pasta
Like chickpea pasta, red lentil noodles are gluten-free and deliver a hefty dose of plant-based protein and fiber. You'll get 15 g of protein and 3 g of fiber per serving (56 g), plus 20% of your daily iron needs. Red lentil pasta is a darker orange color—you won't fool anyone into thinking it's just regular spaghetti. Still, including this pasta in meals can be a great way to get plant-based nutrition into lentil haters.
5. Soba Noodles
Soba noodles are made with buckwheat, which despite having wheat in the name is gluten-free. Buckwheat is a whole grain, offering more fiber than many other kinds of pasta. Soba noodles are a variety of Japanese noodles that are often used in soups and noodle bowls. Try them cold in our Summer Vegetable Sesame Noodles. Some soba noodles are made with a blend of wheat flour and buckwheat flour, so check the ingredients list if you're looking for a gluten-free option.
6. White Pasta
The classic white pasta is delicious and not as unhealthy as people often think. Your classic spaghetti is made with semolina flour and is enriched with extra vitamins and minerals like iron, folate and B vitamins. A 1-cup cooked serving of spaghetti (151 grams) has 9 g of protein and 3 g of fiber (so not as much as some bean-based pastas and just as much as whole-wheat pasta). There are 47 g of carbohydrates per serving, only slightly more than the same amount in whole-wheat pasta.
While classic pasta isn't a whole-grain food, it can still be part of a balanced diet. In fact, most store-bought pasta has added iron and B vitamins. Consider making whole-wheat noodles for some nights and chickpea pasta for others. And sometimes making only white pasta will do. The key here is balance—add some vegetables and protein to make your pasta dish more balanced and enjoy every bite.
