- Calories: 211
- Protein: 7 grams (g)
- Fat: 1 g
- Carbs: 43 g
- Fiber: 2 g
Compare these nutrition facts to those of the alternative kinds of pasta below to get an idea of which options you 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’re looking to increase protein or fiber, this choice has you covered. The name of the product is slightly misleading. “Soy spaghetti” would be more appropriate; this pasta is made from 100 percent soybean flour. Edamame, on the other hand, are young soybeans that are typically eaten fresh, not dried.
Here’s what you’ll find in 2 oz of Explore Cuisine Edamame Spaghetti (1 cup cooked):
- Calories: 180
- Protein: 24 g
- Fat: 3.5 g
- Carbs: 20 g
- Fiber: 13 g
2. Brown Rice Pasta
Pasta made from rice is anything but “alternative” for many people. “In Asian cultures, there are a lot of different rice noodle dishes,” says Derocha. “I’ll use 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.
Here’s what you’ll find in 2 oz of Simple Truth Gluten Free Brown Rice Penne Pasta (1 cup cooked):
- Calories: 190
- Protein: 5 g
- Fat: 2 g
- Carbs: 42 g
- Fiber: 2 g
3. Chickpea Pasta
People seem to either love chickpea pasta or hate it. You’ll need to try it for yourself to learn which camp you fall into.
For the best taste and texture, many fans recommend cooking chickpea pasta for less time than the package directions state and rinsing it before serving. Derocha prefers chickpea pasta in chilled dishes, such as pasta salad.
Here’s what you’ll find in 2 oz of Banza Chickpea Pasta (1 cup cooked):
- Calories: 190
- Protein: 11 g
- Fat: 3 g
- Carbs: 35 g
- Fiber: 5 g
4. Quinoa Pasta
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, corn flour, or both. If you want extra protein or fiber in your diet, Derocha recommends choosing something else.
Here’s what you’ll find in 2 oz of Edison Grainery Quinoa Pasta:
- Calories: 200
- Protein: 5 g
- Fat: 1.5 g
- Carbs: 42 g
- Fiber: 1 g
5. Lentil Pasta
Lentil pasta has benefits that are similar to edamame and chickpea pastas in that you’ll get more protein and fiber than in traditional pasta.
Here’s what you’ll find in 2 oz of Barilla Red Lentil Pasta (1 cup cooked):
- Calories: 190
- Protein: 14 g
- Fat: 1.5 g
- Carbs: 34 g
- Fiber: 6 g
6. Added-Protein Pasta
People looking to add extra grams of protein without sacrificing the mild flavor and familiar texture of traditional pasta might want to try an added-protein version. These kinds of pasta are mostly semolina flour (the type of flour that gives classic pasta its signature taste and texture), with bean flour and pea protein added. It also has twice the fiber of regular pasta. “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 (1 cup cooked):
- Calories: 190
- Protein: 10 g
- Fat: 1 g
- Carbs: 38 g
- Fiber: 5 g
