Wildgrain Blog

Best Pasta for Fiber

By Lucy Yanckello, Ph.D. Wildgrain, opens in a new tab, is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. Pasta has a complicated reputation when it comes to diet. It is a dinnertime staple in many households, but is often lumped in with “bad carbs” and pushed aside by those looking to eat healthier. Not all pasta is created equal, and fiber content is one of the biggest reasons why. Whether you’re looking to improve digestion, manage blood sugar, or simply feel satisfied after a meal, choosing the right pasta can make a difference. Does pasta have fiber? How much fiber is in pasta? Yes, pasta does have fiber but the amount varies significantly depending on the type of pasta you choose. Traditional white pasta made from refined wheat flour has a low fiber content, typically providing only about 1-2 grams per serving. The refining process of flour strips away the bran and germ of the wheat kernel, ultimately stripping away most of the fiber content.  On the other hand, whole wheat pasta, legume based pasta (chickpea or lentil), and other fiber fortified pastas deliver a substantial amount of fiber. Whole wheat pasta typically contains around 6-7 grams per serving, while legume and bean based pastas contain between 6 and 13 grams per serving.  Can pasta be high in fiber? What kind of pasta is high in fiber? Is pasta good for fiber? As a general reference, a food is considered a “good” source of fiber if it contains at least 3 grams per serving, and “high” in fiber if it reaches 5 grams or more. Depending on the variety, regular pasta could be classified as a “good” source of fiber, like Wildgrain’s Fresh Fettuccine which has 3 grams of fiber per serving and Wildgrain’s Fresh Rigatoni which has 4 grams of fiber per serving. Whole wheat pasta, legume based pasta, and bean based pastas are considered “high” fiber foods.  For many people, swapping traditional white pasta for these high-fiber varieties is an easy way to improve overall fiber intake. Since most adults fall short of the recommended 25 to 35 grams of fiber per day recommendation, choosing whole-grain, legume-based, or bean-based pasta can help close this gap without drastically changing your diet. Is cooked pasta high in fiber? Does cold pasta have more fiber? Is white pasta high in fiber? Cooking pasta does not destroy or lessen its fiber content. The amount of fiber in cooked pasta depends on the type of pasta you start with. The pasta simply absorbs water and increases in volume when it is cooked. Cooking pasta al dente (firm to the bite) can help slow digestion and promote better satiety compared to pasta that has been cooked until mushy.   Cold pasta can offer an additional digestive benefit because some of the starch converts to resistant starch after the pasta cools in the refrigerator. Resistant starch behaves in a similar way to fiber in the body by feeding beneficial gut bacteria. These bacteria in turn produce compounds beneficial for gut and overall health.  White pasta is not considered high in fiber. Because the refining process removes the bran and germ of the wheat - where the fiber is concentrated - white pasta typically only contains about 1 to 2 grams of fiber per serving. To put it into perspective, whole-wheat pasta has more than double the fiber of white pasta, and legume- and bean-based pastas can provide 3 to 6 times as much. Just as with any food, white pasta can have a place in any diet in moderation, but if fiber content is your goal, white pasta may not be the best option.  Which pasta has the most fiber?  Among the available varieties, legume-based pastas made from chickpeas, lentils, or edamame tend to have the highest fiber content. Chickpea pasta provides approximately 8 grams of fiber per 2 ounce serving, lentil pasta around 9 grams, and edamame pasta around 11 to 13 grams. Whole wheat pasta is also a strong contender with around 6 to 7 grams per serving, and is often more accessible in terms of taste and texture for those trying to phase white pasta out of their diet.  Does protein pasta have fiber? Yes, protein pasta typically contains meaningful amounts of fiber, especially when it is made from legumes like chickpeas and lentils, or from a combination of other plant based proteins such as soy and pea. These ingredients are naturally rich in both protein and fiber, so pasta designed to be higher in protein often adds a fiber boost as well. It is important to check the nutrition label, but in general, opting for protein pasta over regular white pasta is likely to provide you with a higher fiber content as well.  Which has more fiber, pasta or rice? Pasta generally has more fiber than rice, especially when comparing white rice to white pasta. White rice contains less than 1 gram of fiber per serving, while white pasta typically contains around 1 to 2 grams per serving. For comparison, Wildgrain’s Fresh Rigatoni has 4 grams of fiber per serving. The gap between which has more fiber widens considerably when you compare whole-wheat varieties. Whole wheat pasta contains around 6 to 7 grams of fiber per serving, and brown rice contains only around 3 to 4 grams of fiber per serving. If fiber is the priority, opt for whole-wheat or legume-based pasta. Of course both rice and pasta can find a place in any balanced diet in moderation but if fiber is the priority, opt for pasta. Can I have pasta on a low-fiber diet? Yes. White pasta is one of the recommended foods for a low-fiber diet. When a low fiber diet is prescribed, the goal is to reduce burden on the gastrointestinal system and digestive tract. White pasta fits into this category perfectly because the refining process of flour removes most of the fiber. The key is to stick to plain white pasta and pair it with simple low fiber sauces – think light olive oil or strained tomatoes rather than sauces with chunky vegetables or legumes added in. If you are following a low fiber diet for medical reasons, be sure to stick to the specific guidance of your healthcare provider, as recommendations can vary based on the underlying condition the diet is prescribed for. Examples of low-fiber or no-fiber pasta include Wildgrain’s Potato Gnocchi and Wildgrain’s Fresh Cavatappi. How do you add fiber to pasta? How to increase fiber in pasta dishes? The easiest way to increase fiber in a pasta dish is to start with a high fiber pasta base. Swapping white pasta for whole-wheat or legume-based varieties can instantly add several extra grams of fiber before toppings and sauces are even considered. Beyond the pasta itself, adding fiber rich ingredients is key. Vegetables like broccoli, spinach, mushrooms, bell peppers, zucchini, and leafy greens add both fiber and nutrients and typically blend seamlessly into pasta dishes. Leaving tomatoes chunky instead of blending them smooth is a good way to add fiber to your sauce, and finishing touches such as nuts and seeds can add a small but meaningful fiber boost too.  Are noodles high in fiber? What kind of noodles are high in fiber? Whether noodles are high in fiber depends largely on what they are made from. Traditional wheat-based noodles such as ramen, udon, and egg noodles are generally low in fiber, similar to white pasta. Egg noodles tend to be especially low in fiber because eggs do not contain fiber. However, some noodles do offer a significant amount of fiber. Soba noodles are made from buckwheat, providing more fiber and protein than typical wheat noodles.  What is the best pasta for fiber?  The best pasta for fiber is one that combines a meaningful amount of fiber content with a taste and texture that you genuinely enjoy. The healthiest option is one that you will realistically continue to incorporate into your diet. Legume-based pastas offer the best bang for your buck, providing anywhere from 6-13 grams of fiber per serving. These pastas provide plant based protein content as well, which will aid in helping you feel fuller for longer. If legume-based pastas feel too big of a leap in texture or flavor, whole-wheat pasta is a good stepping stone as it still provides more than double the fiber of white pasta. No matter which type you choose, pairing pasta with fiber rich vegetables, legumes, and sauces will amplify the nutritional value of your bowl and bring you within reach of your daily fiber goals.  Where can I buy the best fresh pasta online? At Wildgrain, we specialize in making high-quality, fresh breads and pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular pastas include Wildgrain’s Fresh Cavatappi and Wildgrain’s Fresh Tonnarelli, along with Wildgrain’s Classic Marinara Sauce and Wildgrain’s Cold-Pressed Extra Virgin Olive Oil. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science. 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.