Few things are as satisfying as diving fork-first into a bowl of saucy, al dente pasta. But what if it could be even more satisfying and nutritious? Enter high fiber pasta! Here are 16 dietitian-approved pastas chock-full of fiber to satisfy your noodle craving.
ICYMI: Eating pasta isn't actually bad for you (thanks science!).
Not only does pasta provide energizing carbohydrates, but it can also be a great source of essential nutrients, protein, and most importantly, fiber.
You know fiber, that super underrated nutrient most of us don’t eat enough of.
Fiber promotes feelings of fullness, slows the absorption of glucose after a high-carb meal, and can even help lower your cholesterol. Yet only 1 in 10 adults are actually getting the recommended 28 grams of fiber each day.
Sure, it’s readily found in fruits, vegetables, beans, whole grains and high fiber cereals, but thanks to an exploding market of healthier pasta brands, you can also get your fiber from a heaping plate of penne (or rotini… whatever floats your boat).
I'm not saying every bowl of pasta needs to be a full-on fiber festival, but in general, for your health, it's best to choose a pasta that supplies some fiber. So, if you want to amp up your fiber intake without sacrificing your weekly mac and cheese, try one of these 16 high-fiber pasta brands!
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How to Choose a High-Fiber Pasta
- Fiber: Fiber can be hard to get in refined pastas. On average, one cup of regular pasta has a mere 2 grams of fiber per serving. For a higher fiber option, be on the lookout for a pasta with at least 5 grams of fiber per serving. That means you're getting about 18% of your daily value (DV)
- Protein: Many high fiber pastas are also higher in protein since they're made from plant-based proteins. Opt for a pasta with at least 7 grams of protein to help with satiety.
- Ingredients: Choose a pasta made from whole wheat, special wheat varieties, beans, soy, lentils, legumes, or vegetables. These will have more essential nutrients and fiber than traditional pasta, making them super satiating (so you won’t be hangry 20 minutes after you eat).
- Preparation: Equally important is reading the label on how to prepare your high-fiber pasta. They can often have a mushy texture if overcooked or they might recommend rinsing right after cooking.
16 high fiber pasta brands you'll love
Here are a dietitian's favorite high fiber pasta brands to effortlessly add more fiber to your diet. With a wide variety of options available, you're sure to find a favorite that fits your diet and satisfies your taste buds!
Serving size: 56g
Fiber: 15g
Other nutrition: 21g carbs, 20g protein, 3.5g fat, 100mg sodium
Kaizen low carb pasta is made with lupini beans and takes just 4-5 minutes to cook. It's gluten-free and fortified with fava bean protein to give each serving an impressive 20 grams of protein and 15 grams of fiber, with 85% fewer carbs than traditional noodles.
Explore Cuisine Edamame & Mung Bean Pasta
Serving size: 2 oz (56g)
Fiber: 14g
Other nutrition: 20g carbs, 24g protein, 4g fat, 0mg sodium
For an easy meal in minutes, Explore Cuisine Edamame & Mung Bean Pasta is the perfect solution. This unusual fusion of Asian ingredients provides a tasty base for your favorite dishes along with almost half your daily fiber needs. You also get 24 grams of protein, which is as much as a 3 ounces of ground beef!
Pastabilities High Fiber Pasta
Serving size: 2 oz (56g/about 1 cup)
Fiber: 12g
Other nutrition: 38g carbs, 11g protein, 1g fat, 10mg sodium
Imagine the Pastabilities when you start to eat more fiber. Each 2 oz serving provides 6x the amount of fiber compared to traditional pasta and other plant-based options. Plus it's fortified with important B vitamins and iron, so you know you're getting a nutrient dense meal when you use it. It comes in fun pasta shapes everyone will love, especially the kiddos!
Seapoint Farms Edamame Spaghetti
Serving size: 2 oz (56g/about ¼ box)
Fiber: 12g
Other nutrition: 21g carbs, 24g protein, 3g fat, 0mg sodium
Edamame Spaghetti is a powerhouse food. Made from soybeans, it’s rich in protein and lower in carbohydrates with a similar look and feel to traditional pasta (except for its green color, obvi). And with 12 grams of fiber you're almost halfway to your daily fiber needs. Pasta that’s only made from edamame is gluten-free, dairy-free, egg-free, and also free of grains. Perfect for a variety of health needs, except for those who need to avoid soy.
Explore Cuisine Black Bean Spaghetti
Serving size: 2 oz (56g)
Fiber: 11g
Other nutrition: 19g carbs, 25g protein, 3g fat, 5mg sodium
Made from black soybeans, this pasta is dense in texture, rich in flavor, and takes only 5 minutes to cook! Explore Cuisine's Black Bean Spaghetti offers an impressive 11 grams of fiber and 25 grams of protein per serving. The powerful fiber-protein combination can help keep you feeling fuller longer, curbing between-meal snacking.
3 Farm Daughters
Serving size: ½ cup (56g)
Fiber: 9g
Other nutrition: 40g carbs, 8g protein, 1g fat, 0mg sodium
3 Farm Daughters pasta keeps it simple, using only wheat flour and durum wheat semolina (another type of wheat known for its firmer texture) to boost fiber content. The secret is in the wheat variety they use, which is naturally high in fiber. This pasta has a slightly more al dente texture compared to traditional enriched wheat pasta, but tastes and looks just the same.
GoodWheat Pasta
Serving size: ½ cup (56g)
Fiber: 8g
Other nutrition: 39g carbs, 9g protein, 1g fat, 0mg sodium
GoodWheat is made with one simple ingredient and offers a whopping 8 grams of fiber. This spaghetti has even been Heart-Check Certified by the American Heart Association. Pair it with healthy omega-3 fatty acids like a walnut pesto sauce and you can really up the ante on your heart-health game. Due to the fiber content, GoodWheat cooks a little slower, but I promise the extra couple minutes is worth the wait.
Serving size: 2 oz (56g)
Fiber: 8g
Other nutrition: 34g carbs, 12g protein, 3.5g fat, 0mg sodium
Chickpea pasta has become increasingly popular in recent years—and with good reason! Chickpeas are a high-protein legume with a low glycemic index, making it a great pasta substitute for those with diabetes. Barilla Chickpea Orzo is made from chickpeas and chickpeas only. Perfect for any rice or pasta dish, it's one of the best pantry items to have on hand.
Goodles Pasta
Serving size: 2 oz (56g)
Fiber: 7g
Other nutrition: 38g carbs, 10g protein, 1g fat, 0mg sodium
Made with an impressive combo of ingredients, like wheat flour and chickpea protein, Goodles packs a nutritional punch. Each serving has 7 grams of fiber, 10 grams of protein and is an excellent source of nutrients like iron, vitamin E, B vitamins, and manganese.
Barilla Whole Grain Pasta
Serving size: 2 oz (56g)
Fiber: 7g
Other nutrition: 39g carbs, 8g protein, 1.5g fat, 0mg sodium
While veggie and legume-based pastas are a nice idea, they don't always end up tasting super authentic. Sometimes I prefer whole grain pastas from Barilla because they cook well and still give you a nice al dente bite. Plus, you're getting a solid 7 grams of fiber and filling protein in every serving.
ZENB Plant-Based Pasta
Serving size: 2 oz (56g)
Fiber: 7g
Other nutrition: 36g carbs, 12g protein, 1.5g fat, 0mg sodium
Whole yellow peas are the only ingredient in this pasta alternative that packs 12 grams of protein per serving. ZENB makes gluten-free noodles in all the familiar shapes and sizes, including meatball-ready spaghetti, elbows for your favorite mac and cheese recipe with extra protein, and good old penne.
Whole Foods Red Lentil Pasta
Serving size: 2 oz (56g)
Fiber: 6g
Other nutrition: 36g carbs, 15g protein, 1g fat, 0mg sodium
Like chickpea pasta, red lentil noodles are gluten-free and deliver a hefty dose of plant-based protein and fiber. This delicious red lentil pasta from Whole Foods provides 15 grams of protein and 6 grams of fiber per serving, plus 20% of your daily iron needs. Red lentil pasta is a darker orange color so you won't fool anyone into thinking it's just regular spaghetti. Still, including it in meals can be a great way to get plant-based nutrition into lentil haters.
Trader Joe's Cauliflower Gnocchi
Serving size: 1 cup
Fiber: 6g
Other nutrition: 22g carbs, 2g protein, 3g fat, 460mg sodium
There's a reason cauliflower gnocchi is always on my essential Trader Joe's grocery list. While classic gnocchi is made from potatoes, this version uses about 75% cauliflower. No wheat, sugar, dairy, or eggs - and that translates to fewer carbs, with significantly more fiber than potato-based varieties. With this solid pasta base, feel free to add on lean proteins, veggies, and heart-healthy sauces to really embrace the carbs you know and love in a balanced way.
Banza Chickpea Pasta
Serving size: 2 oz (56g)
Fiber: 5g
Other nutrition: 35g carbs, 11g protein, 3g fat, 20mg sodium
Banza makes all the pasta shapes you love with chickpeas so you can enjoy a nutrient-dense pasta packed with 11 grams of protein and 3x the fiber. It looks, cooks, and tastes like traditional pasta, making it the perfect choice for even the pickiest eater.
Eden Whole Grain Kamut Spirals
Serving size: 1 cup (55g)
Fiber: 5g
Other nutrition: 39g carbs, 9g protein, 1.5g fat, 10mg sodium
Eden's Kamut Spirals are 100% organic and whole wheat, made from an ancient variety of Khorasan (Kamut) wheat, which makes this pasta naturally sweet without any added sugar. With a whopping 15% of your daily iron needs in each serving—as well as 20% of your daily magnesium—this pasta is a great one-ingredient addition to your dinner that won't have you guessing but instead leave you full and satisfied.
Veggie Craft Farms Cauliflower Penne
Serving size: ⅔ cup (55g)
Fiber: 5g
Other nutrition: 35g carbs, 14g protein, 0.5g fat, 10mg sodium
Veggie Craft Penne is not only high in fiber, but it's also a great way to add extra veggies to a meal. Made with three ingredients—cauliflower, pea, and lentil flour–these noodles also offer iron, potassium, and 14 grams of protein per serving. This healthier pasta brand also makes zucchini and sweet potato-based noodles.
The bottom line
Whether you're enjoying the fiber-rich benefits of whole-wheat or veggie noodles, or the protein-packed punch of chickpea or lentil pasta, each high fiber pasta pick on this list offers unique nutritional perks. Be sure to choose one that tastes good to you and fits your health needs. And remember, balance is everything—pair your pasta with vegetables and protein for a well-rounded, delicious meal.
Myla Ocampo-Wong says
Very good account on Pastas and Fiber! What do you think about those pastas marketed for people with diabetes?
Kelsey Sackmann says
It depends! Many of those pastas are made with higher-fiber ingredients like chickpeas, lentils, or whole grains, which can help slow blood sugar spikes. But, portion control and what you pair with it (like veggies, lean proteins and healthy fats) matter just as much!
We can always enjoy traditional pasta and simply pair it with other fat, fiber, and protein rich foods. But, if you can find a low carb pasta, higher fiber noodle, etc. option that you enjoy eating, it can make balancing your blood sugars after the meal a bit easier.