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.
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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.
FAQs
Whole grain noodles
You should strive to eat more whole grains and fewer refined grains. At least half of the grains you eat each day should be whole grains according to the USDA. Whole grain noodles are high in fiber, and offer a good source of vitamins and minerals. You can find these in most grocery stores.
What are the healthiest noodles to eat? ›
Whole grain noodles
You should strive to eat more whole grains and fewer refined grains. At least half of the grains you eat each day should be whole grains according to the USDA. Whole grain noodles are high in fiber, and offer a good source of vitamins and minerals. You can find these in most grocery stores.
What is the healthiest pasta to lose weight? ›
The best bang for your buck when it comes to weight loss is chickpea pasta, according to Kaytee. "With twice as much fiber and protein, you'll be able to stay satisfied with your meal and consume fewer calories than the other pasta options, helping you to achieve your weight goals," she says.
Are healthy noodles good for you? ›
Yes, Healthy Noodles are essentially low in carbohydrates, making them a great option for people looking to lose weight or cut down on carbs, always consult a doctor before anything new if you suffer from any chronic illness.
Are noodles healthy to eat every day? ›
The Bottom Line. In moderation, including instant noodles in your diet likely won't come with any negative health effects. However, they are low in nutrients, so don't use them as a staple in your diet. What's more, frequent consumption is linked to poor diet quality and an increased risk of metabolic syndrome.
Which noodles are healthier, egg or rice? ›
An average portion of medium egg noodles contains 206 calories and 1.2g of fat. An average portion of rice noodles contains 162 calories and 0g of fat. Egg noodles do contain a slightly higher amount of protein than rice noodles, which makes them a good choice for people looking to increase their protein intake.
Are egg noodles the healthiest? ›
Are Egg Noodles Healthy? Egg noodles can give you extra nutrients that regular pasta won't, though they also lack in some areas compared to pasta. Still, you don't have to choose only one. Add both to your pantry for a well-rounded diet and supplement each with vegetables, proteins, and other sources of nutrients.
What noodles are heart healthy? ›
Whole Wheat Noodles
A study in the Journal of the Academy of Nutrition and Dietetics found that whole grains improve blood sugar and inflammation levels, which means that long-term heart health may benefit from replacing regular pasta with the whole-wheat variety.
Which type of noodles are good for health? ›
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.
Are lo mein noodles healthy? ›
Worst: Lo Mein
The noodles are made from white flour, which raises your blood sugar faster than fiber-rich whole grains. Plus, they're cooked with oil and soy sauce, so you get extra fat and sodium. Can't pass it up? Order the vegetable version, and only have half the order.
Whole-wheat pasta
Whole wheat pasta has a nuttier flavor and grainier texture than ordinary pasta, but when covered with sauce, it's just as delicious. Unlike typical pasta, whole-wheat pasta contains all three parts of the grain — the bran, endosperm and germ — which means it's less processed and more nutritious.
Can I eat noodles three times a week? ›
The ideal frequency is between two to three times a week only. They should not be consumed solely, since the dish itself lacks certain key nutrition groups such as protein and fiber, leaving a risk of having malnutrition if consumed in the long term.
What instant noodles are healthy? ›
Time is fleeting.
- Hethstia Rice Ramen Organic Brown Rice and Buckwheat Noodles, Gluten-Free Buckwheat Ramen, Whole Grain Rice Ramen Pasta, Non-GMO and Kosher, 8 Packs Soba Ramen Noodles Baby Healthy Diet (19.8 oz) ...
- Big Green Organic Food - Organic Traditional Ramen, USDA Organic, Non-GMO, Vegan, Air-Dried, Non-Fried.
When comparing ramen noodles and egg noodles, egg noodles have a nutritional content similar to regular pasta but are slightly lower in calories, carbs, and protein. One cup (160 grams) of cooked egg noodles contains approximately 221 calories, 40 grams of carbohydrates, and 8 grams of protein.
Which type of noodles have the least carbs? ›
- Shirataki noodles (konjac noodles) and tofu shirataki noodles. If you're counting carbs and craving pasta, these are your best bet. ...
- Zucchini noodles. Also known as zoodles, these are simply long strands that have been spiralized from whole squash. ...
- Hearts of palm noodles. ...
- Spaghetti squash noodles.
