7 High-Fiber, Healthy Noodles You Should Be Eating, According to Registered Dietitians

Beth Ann Mayer
·5-min read

Pasta and other carbs can be the first foods nixed from your menu if you're trying to "get healthy." It's a bummer.

"Who doesn’t love pasta?" says Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian at EntirelyNourished.com. That question is rhetorical. This one isn't: Are noodles good for you? The answer requires some nuance. However, Routhenstein says pasta can get a bad rep.

"Pasta's comforting texture is a favorite to many, but often feared due to its carbohydrate and caloric content," Routhenstein says. "When paired with lean protein and fiber, it can fit easily and regularly into your diet."

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The best, healthiest pasta for you depends on your goals, taste and dietary intolerances and allergies. However, many pasta options are high in fiber, which research shows only about 5% of Americans get enough of in their diet. RDs dug into high-fiber, healthy pasta noodles to try.

Note: While we're giving fiber counts based on RD insights and USDA nutrition facts, they are general. You'll want to check the back of each pasta label and note the serving size. We used serving sizes of two ounces.

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7 Healthiest Pasta Choices for Fiber Intake, According to RDs

1. Whole wheat

Whole wheat is often recommended as the healthiest pasta choice, but not everyone, such as people with gluten allergies or intolerances, can eat it. Still, if you can eat whole wheat pasta and like it, it's an excellent pick with about three grams of fiber, per the USDA.

"Whole wheat pasta is a great source of fiber, which may help support gut and heart health," Routhenstein says. "I enjoy pairing it with lean protein like tofu, fish or chicken and a California vegetable medley for a well-balanced meal."

2. Quinoa

Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Fortune Recommends Health, loves this pasta with a grainy texture for its satisfying nutrients, including about three grams of fiber.

"Quinoa pasta has all nine essential amino acids," Dr. Mohr says. "It goes well with pesto sauce and roasted cherry tomatoes for a quick, nutritious meal."

Related: 'I Ate Pasta Every Day for a Week—Here's What Happened'

3. Black bean pasta

Like quinoa pasta, Dr. Mohr loves that black bean noodles give you a protein boost along with 10 grams of fiber. Some types of black bean pasta contain more than 20 grams of protein per two-ounce serving. He also loves the unique taste and how it pairs with TexMex dishes.

"Black bean pasta stands out for its hearty texture and earthy flavor," Dr. Mohr says. "Mix it with a spicy chipotle sauce, corn and peppers."

4. Chickpea

Chickpea-based carbs like pizza crust are having a moment and are more prominently displayed in grocery stores. Pasta is an easy way to get your fill, and one RD loves that it's one of the healthiest pasta picks for people who can't eat gluten.

"Chickpea pasta is a great gluten-free pasta option and has a similar texture to classic pasta," says Haley Singer, RD, a registered dietitian at Fay. "Chickpea pasta is both high in protein and fiber so it is a fool-proof choice for helping you to feel satiated from your meal."

Singer says chickpea pasta boasts about twice the amount of fiber (11.4 grams) and protein (4.5 grams) as classic pasta.

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5. Red lentil pasta

This is another gluten-free favorite of Singer's. She says the protein and fiber content are some of the highest you'll find in pasta. A two-ounce serving of red lentil noodles usually nets around 14 grams of protein and six grams of fiber. This pasta also boasts a ton of good-for-you nutrients.

"Lentils are packed with iron," Singer says. "This is a great choice if you're in charge of hosting a pasta party for your young athletes."

6. Veggie pasta

No, it's not just you—the "alternative" pasta section has gotten way bigger than the grain pasta section of the grocery store aisle.

"We now can see lots of pasta being made with veggies in their ingredients lists such as spinach, cauliflower, zucchini, peas and more," Singer says. "This can add an extra punch of fiber, vitamins and minerals. It is also a super fun introduction for picky eaters."

The precise nutrients, including fiber, per two-ounce serving depends on what veggie you use, but you'll usually consume fewer carbs and calories than you would with a classic noodle.

7. Shirataki noodles

Singer says these Asian noodles are gluten-free and made from the konjac plant. A two-ounce serving of shirataki noodles can have around five calories and 1.7 grams of fiber.

"These gluten-free noodles became popular for their high fiber and low overall carb content," Singer explains. "Shirataki noodles have a very subtle flavor, so they will take on the flavor of your sauce and seasoning very well."

Since they're lower in calories and carbs, Singer says shirataki noodles are a healthy choice for people trying to lose weight or manage blood sugar.

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Tips for Finding and Eating Healthy Pasta Noodles

Are noodles good for you? They certainly can be. As with many aspects of nutrition, portion size and what else you put on your plate is key. When searching for the healthiest pasta for you, Singer recommends shifting your mindset on carbs, especially pasta.

"Pasta can get a bad rep due to its high carbohydrate content," Singer says. "Carbohydrates have been wrongly isolated and associated with weight gain."

However, Singer says many noodles have low glycemic indexes, so they won't rapidly spike blood sugar. For instance, whole wheat pastas typically fall somewhere between 37 and 42 on the glycemic index, which is considered low. The fiber also helps with blood sugar and wards off excess calorie consumption.

"Therefore, eating pasta with your meals can help slow digestion and keep you feeling fuller for longer," Singer says.

Still, moderation is key: "It is easy to overeat your fill of pasta because it is so tasty," Singer says. "Aim to eat one cup of cooked pasta at your meal unless advised otherwise by a doctor or registered dietitian."

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