Have you ever twirled a forkful of spaghetti and wondered if your favorite comfort food is sabotaging your health goals? It’s a question that surprises many, especially when pasta is so closely tied to cozy family dinners and celebrations. The truth might shock you: not all pastas are created equal. Some can quietly spike your blood sugar, while others sneak in fiber, protein, and even vitamins you didn’t know you needed. If you’re ready to find out which pastas nourish your body and which ones you might want to save for special occasions, keep reading—this ranking just might change the way you see your plate forever.
Traditional White Pasta
Let’s start with the pasta most of us grew up eating: traditional white pasta. It’s made from refined wheat flour, which means the outer layers of the wheat—the bran and germ—are removed during processing. This makes the pasta soft and smooth, but unfortunately, it also strips away most of the fiber and nutrients. You end up with a bowl that’s mostly just quick-burning carbs and very little else. A serving usually delivers about 200 calories and 40 grams of carbohydrates, but only 2 grams of fiber. Eating white pasta is a bit like running on sugar—your energy spikes, then crashes, leaving you hungry again soon after. If you’re watching your blood sugar or looking for anything resembling nutrition, this one lands firmly at the bottom of the list.
Egg Noodles
Egg noodles are a comforting favorite, especially in hearty dishes like chicken noodle soup or beef stroganoff. They’re made by adding eggs to wheat flour, which boosts the protein content slightly and gives them a richer flavor and texture. However, don’t let the eggs fool you—egg noodles are still quite high in calories and carbohydrates, usually clocking in at 220 calories and 40 grams of carbs per serving. Yes, you’ll get a little more protein and some B vitamins and iron, but it’s not enough to make a dramatic difference in your health. For most people, egg noodles feel like a small step up from regular white pasta, but they’re far from a health food.
Whole Wheat Pasta
Now we’re starting to see some improvements. Whole wheat pasta is made from flour that includes the entire wheat kernel—bran, germ, and endosperm. This means you keep the fiber and a host of vitamins and minerals that are lost in the refining process. A typical serving of whole wheat pasta contains about 180 calories, 37 grams of carbs, and a respectable 6 grams of fiber. That extra fiber helps keep you full and supports steady blood sugar levels, making this a great choice for anyone looking to eat better without giving up pasta completely. The flavor is a bit nuttier and the texture heartier, which some people love and others need time to get used to.
Chickpea Pasta
Chickpea pasta is a relative newcomer that’s quickly winning fans. Made entirely from ground chickpeas, this pasta is naturally gluten-free and packs a punch when it comes to protein and fiber. One serving usually contains around 200 calories, 30 grams of carbs, and a whopping 11 grams of fiber. It’s also high in plant-based protein, making it a smart pick for vegetarians and vegans. Because chickpeas have a lower glycemic index than wheat, this pasta keeps blood sugar more stable. If you’re searching for a pasta that fuels your body and keeps you feeling full, chickpea pasta is hard to beat.
Lentil Pasta
Lentil pasta is another brilliant gluten-free choice that’s made entirely from lentils. Each serving offers about 190 calories, 30 grams of carbs, and an impressive 13 grams of fiber. Lentils are rich in plant protein, so this pasta is perfect if you want to avoid animal products but still get enough protein in your diet. Lentil pasta also brings plenty of iron and other minerals to the table. The texture is a little different—chewier and earthier—but it holds sauce well and is surprisingly satisfying. With so many nutrients, lentil pasta is a powerhouse that makes you rethink what pasta can do for your body.
Zucchini Noodles (Zoodles)
Zoodles almost feel like cheating, but in the best way. Made from spiralized fresh zucchini, these “noodles” are shockingly low in calories—about 20 per serving—and only 4 grams of carbs. Instead of loading up on starch, you’re sneaking in extra veggies and getting a dose of vitamins A and C, along with antioxidants that protect your cells. Zoodles are perfect for anyone watching their weight or carb intake. The texture is more delicate than wheat pasta, and they have a subtle, fresh flavor that pairs well with light sauces. If you want a guilt-free pasta night, zoodles are a game-changer.
Quinoa Pasta
Quinoa pasta is a hero among gluten-free eaters, but it’s packed with benefits for everyone. Made from quinoa flour, this pasta contains about 200 calories, 35 grams of carbs, and 5 grams of fiber per serving. What really sets quinoa apart is that it’s a complete protein—meaning it supplies all nine essential amino acids your body needs, which is rare for plant-based foods. This makes quinoa pasta a great option for vegetarians, vegans, and anyone looking to add more protein to their diet without turning to meat. It also has a mild, nutty flavor and holds up well in saucy dishes.
Brown Rice Pasta
Brown rice pasta is a gentle, gluten-free alternative that’s made from whole grain brown rice. A serving has about 190 calories, 40 grams of carbs, and 2 grams of fiber. While it doesn’t have as much fiber as lentil or chickpea pasta, it’s still a step up from white pasta and keeps more of the nutrients found in whole grains. Brown rice pasta cooks up tender and holds sauces well, making it an easy swap in your favorite recipes. It’s especially good for people with gluten sensitivities who want something familiar and versatile.
Spelt Pasta
Spelt pasta is crafted from spelt, an ancient grain that’s richer in protein and fiber than modern wheat. A typical serving boasts about 190 calories, 35 grams of carbs, and 6 grams of fiber. What’s interesting about spelt is that some people who find regular wheat hard to digest can eat spelt with fewer issues—though it’s not gluten-free. Its nutty, complex flavor adds a twist to traditional pasta dishes, and the extra fiber helps keep you satisfied longer. For those wanting to branch out from standard wheat, spelt pasta is a delicious, nutritious leap.
Shirataki Noodles
Shirataki noodles, sometimes called miracle noodles, are unlike anything else in the pasta aisle. Made from the konjac root, these noodles are mostly water and glucomannan fiber. They contain about 10 calories and 1 gram of carbs per serving, which is almost unbelievable for pasta lovers trying to cut calories. The texture is soft and a bit slippery, but they soak up sauces beautifully and leave you feeling full thanks to the soluble fiber. If you’re looking for the lowest-calorie, lowest-carb pasta out there, shirataki noodles take the crown—though they’re definitely an acquired taste.
