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Best Pasta for Protein: Are There Health Benefits of Pasta?

Best Pasta for Protein: Are There Health Benefits of Pasta?

Posted on: Pasta

By Dr. Jorge, Ph.D.

Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. 

Although it may seem like pasta doesn’t have much nutritional value, it actually contains quite a bit of protein. Read on to learn more about pasta, protein pasta, and how both could fit into your diet and help you reach your health goals.

Does pasta have protein? How much protein does a bowl of pasta usually have?

Yes, pasta contains protein, and it has a fair amount of it. For every cup of cooked white or whole grain pasta, there are roughly 6-8 grams of protein. This protein content is derived from the durum wheat in semolina flour which is typically used to make pasta.

Is pasta good for protein? Is pasta a good source of protein? Is pasta bad for protein? 

Pasta is a good source of protein with an average of 7 grams of protein per serving. If you want to up your protein intake even more, you could opt for pasta alternatives made from protein-rich ingredients like lentils, chickpeas, soybeans, or edamame. These pasta varieties are an excellent source of protein, generally containing double or triple the amount of protein found in traditional pasta.

What is protein pasta? What protein is in protein pasta? 

Protein pasta is a form of pasta that is often made from plant proteins such as beans, lentils, and peas. Since these ingredients are protein-rich, pasta made from beans, lentils, and peas will be higher in protein than regular pasta. The specific protein used to make the protein pasta will determine just how much of a protein boost you can expect. For example, the protein content of lentil and chickpea pasta can reach up to 15 grams per serving, which is nearly twice as much as regular pasta. Soybean or edamame-based pasta can boast three times the protein content of regular pasta, with up to 25 grams per serving.

Is protein pasta healthier than regular pasta? 

Protein pasta is not necessarily healthier than regular pasta. Comparing them side by side reveals that their nutritional profiles are similar, with the primary distinction being the amount of protein and fiber in each. Protein pasta has at least twice as much protein and fiber per serving as regular pasta, so it might be a better option for you if you are trying to up the amount of these nutrients in your diet.

Is protein pasta good for weight loss?

Studies have shown that protein pasta is good for weight loss. This is because eating meals high in protein can help you stay in a caloric deficit by keeping you full for longer. Since a caloric deficit is necessary to lose weight, consuming a protein-rich meal can help satisfy your hunger and allow you to meet your weight loss goals. Foods high in protein, like protein pasta, also typically have fewer calories overall, which can further aid in weight loss.

What protein is good to pair with pasta? What protein is good to add to a pasta dish?

The ideal protein to have with pasta will vary depending on your dietary requirements and preferences. You can top your preferred pasta with chicken or sausage if you'd rather eat a meat-based protein. Similarly, you may consider pairing fish, shrimp, seeds, or nuts with your pasta for a non-meat protein option.

What pasta dishes are the best for high protein? 

To ensure a high-protein pasta dish, you can pick a protein pasta of your choice and pair it with other high-protein ingredients. This can mean adding meat, fish, seeds, or nuts to your favorite pasta. If you’d prefer traditional pasta, you can still have a high-protein pasta dish by adding any protein-rich food to regular or whole wheat pasta as well.

What pasta sauces are the best for high protein?

A high-protein pasta sauce will be one made with protein-rich ingredients. This means a meat-based sauce (i.e. Bolognese sauce) is one of the best options when choosing a pasta sauce packed with protein. There are also vegetarian sauce options that are good sources of protein such as tomato-based pasta sauces made with lentils or vegan Bolognese sauce made with soy protein.

Where can I buy healthy pasta and pasta sauce online?

At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular pastas include Fresh Fettuccine, Fresh Rigatoni, and Fresh Tonnarelli. We also make homemade Classic Marinara Sauce. Learn more about Wildgrain and our artisanal baking and cooking methods. 


About the Author

Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics.


This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.