Pasta is a beloved pantry staple for a reason. Whether you're whipping up a quick meal or creating a culinary masterpiece, pasta is versatile, hearty, and universally loved. However, despite its long-standing popularity in kitchens worldwide, pasta has gained a negative reputation with the rise of low-carb diets, which often label it as nutritionally "bad." As a result, many hesitate to grab that box of spaghetti on busy nights.
Fortunately, there's good news. Healthier pasta options are now available, offering noodles rich in fiber—an essential yet often overlooked component of our daily nutrition. Fiber plays a key role in satiety, the feeling of fullness, which is commonly associated with protein but is actually supported by both protein and fiber. Feeling satisfied can aid in weight maintenance, and fiber itself has been shown to assist in weight loss. Additionally, fiber helps promote gut health by supporting beneficial gut bacteria, which is increasingly recognized as vital to overall well-being.
Not all pastas are high in fiber, and finding the right option can be overwhelming. With countless choices lining grocery store shelves, it’s often hard to know where to start—especially if you don’t have the time or patience to check every nutrition label. That’s where we come in! We’ve rounded up 11 of our favorite high-fiber pasta brands, making it easier for you to find the best option for you and your family. Buon appetito!
How We Chose the Healthiest High-Fiber Pasta Brands:
1) Contains 5+ Grams of Fiber:
Fiber is often overlooked on nutrition labels, but the FDA recommends about 28 grams per day for the average healthy adult. However, getting enough fiber can be a challenge, especially with highly processed pastas that lack whole grains. Every pasta on this list contains at least 5 grams of fiber per serving, which is about 18% of your daily needs. In fact, many of the pastas featured here offer significantly more fiber, with some delivering up to 24 grams (about 85% of your daily requirement).
2) No Added Sugar and Lower in Sodium:
Some brands sneak in added sugars and sodium, especially in grain-based foods, to enhance flavor and create consumer dependency. Excess added sugars can contribute to chronic inflammation and conditions like type 2 diabetes, while high sodium levels can lead to cardiovascular risks. None of the pastas on our list contain added sugars, and we've capped sodium at 100 milligrams per serving. Many of these pastas contain no sodium at all.
3) Protein and Additional Nutrients:
Each pasta on this list has at least 7 grams of protein per serving, helping you stay full until your next meal. Additionally, many brands offer extra nutrients like iron (to prevent anemia), manganese (to support antioxidant functions), and potassium (for cellular function). While these pastas don’t provide 100% of your daily nutrient needs, every bit helps. Pairing them with lean proteins, vegetables, and heart-healthy Omega-3 oils can further support your health goals.
Goodles Lucky Penne
Nutrition (per 2 ounces dry pasta):
- Calories: 180
- Fat: 1 g (Saturated Fat: 0 g)
- Sodium: 0 mg
- Carbs: 38 g (Fiber: 7 g, Sugar: 1 g)
- Protein: 10 g
Goodles Lucky Penne is made with a powerful blend of ingredients, including wheat flour, chickpea protein, and maitake mushroom, making it a nutritional standout. It contains no artificial colors or flavors, making it a great choice for those avoiding such additives. Additionally, this pasta is low on the glycemic index (GI), kosher, and has earned the Purity Award from the Clean Label Project, ensuring its high standards for ingredient quality.
3 Farm Daughters
Nutrition (Per ½ cup):
- Calories: 180
- Fat: 1 g (Saturated Fat: 0 g)
- Sodium: 0 mg
- Carbs: 40 g (Fiber: 9 g, Sugar: 0 g)
- Protein: 8 g
3 Farm Daughters Elbow Pasta is a true nutritional powerhouse. Just half a cup provides 9 grams of fiber, 8 grams of protein, and contains no added sugars or sodium, allowing you to enjoy its health benefits without compromise. One standout feature of 3 Farm Daughters pasta is its simple, clean ingredient list. Made with just two ingredients—wheat flour and durum wheat semolina (a wheat variety known for its firm texture)—this pasta offers both quality and taste.
Banza
Nutrition (Per 2 oz. or ~½ cup):
- Calories: 190
- Fat: 3 g (Saturated Fat: 0 g)
- Sodium: 20 mg
- Carbs: 35 g (Fiber: 5 g, Sugar: 1 g)
- Protein: 11 g
Chickpea pasta has gained popularity for good reason! Chickpeas (also known as garbanzo beans) are a high-protein legume with a low glycemic index, making them an excellent pasta substitute for people with diabetes. Banza Chickpea Penne offers 11 grams of protein per serving, helping to keep you full, along with 5 grams of fiber. With just 20 mg of sodium, no added sugars, and 3 mg of iron (about 20% of your daily needs), this pasta is a nutritious, satisfying option for any meal.
Seapoint Farms Edamame Spaghetti
Nutrition (Per 2 oz. or ~½ cup):
- Calories: 200
- Fat: 3 g (Saturated Fat: 0.5 g)
- Sodium: 0 mg
- Carbs: 21 g (Fiber: 12 g, Sugar: 3 g)
- Protein: 24 g
Have you heard of edamame spaghetti? Made from edamame (soybeans), this pasta is gaining popularity for its numerous health benefits. Soy proteins, for instance, have been shown in meta-analyses to help lower LDL, or "bad" cholesterol. Seapoint Farms Organic Edamame Spaghetti delivers on health, offering 12 grams of fiber and a whopping 24 grams of protein per serving—keeping you full and satisfied. Plus, it contains no added sugars, making it a fantastic choice for health-conscious eaters.
Fiber Gourmet Light Elbows
Nutrition (Per ½ cup):
- Calories: 110
- Fat: 1 g (Saturated Fat: 0.5 g)
- Sodium: 100 mg
- Carbs: 41 g (Fiber: 24 g, Sugar: 1 g)
- Protein: 7 g
While the term "light" has developed a negative connotation due to the use of artificial sweeteners and flavors, Fiber Gourmet’s New Light Elbows stands apart by offering all the benefits without the drawbacks. Each ½ cup serving delivers nearly your entire daily fiber requirement—24 grams—without added sugars and with lower sodium compared to other brands. Plus, it provides 7 grams of protein to help keep you feeling satisfied.
Barilla
Nutrition (Per 2 oz or ~1 cup):
- Calories: 180
- Fat: 1.5 g (Saturated Fat: 0 g)
- Sodium: 0 mg
- Carbs: 39 g (Fiber: 7 g, Sugar: 1 g)
- Protein: 8 g
Barilla is a well-known pasta brand, and their whole grain spaghetti stands out for its impressive fiber content, offering 7 grams per two-ounce serving. Made from just one ingredient—whole grain durum wheat flour—it’s free from added sugars, sodium, and saturated fat. Switching from refined grains to whole wheat may promote healthy weight maintenance by positively influencing gut microbiota. Another reason we love Barilla’s whole grain line is its high vitamin and mineral content, providing 45% of your daily niacin and 70% of your daily manganese needs in each serving.
Explore Cuisine
Nutrition (Per 2 oz or ~1 cup):
- Calories: 180
- Fat: 3 g (Saturated Fat: 0.5 g)
- Sodium: 5 mg
- Carbs: 19 g (Fiber: 11 g, Sugar: 3 g)
- Protein: 25 g
It seems that healthier brands can now turn almost anything into pasta—and we’re all for it! Explore Cuisine's Black Bean Spaghetti packs an impressive 11 grams of fiber and 25 grams of protein per serving. This powerful fiber-protein combination helps keep you fuller for longer, potentially reducing the need for between-meal snacking and supporting weight management. Additionally, one serving provides 30% of your daily potassium and iron needs. Plus, the black color of this pasta adds a unique and fun touch to your meal!
GoodWheat Spaghetti
Nutrition (Per ½ cup):
- Calories: 180
- Fat: 1 g (Saturated Fat: 0 g)
- Sodium: 0 mg
- Carbs: 39 g (Fiber: 8 g, Sugar: 1 g)
- Protein: 9 g
GoodWheat Spaghetti may take a few extra minutes to cook due to its high fiber content, but it’s definitely worth the wait. With 8 grams of fiber per serving, this pasta is also Heart-Check Certified by the American Heart Association, making it easy to spot heart-healthy options in the store. It delivers 9 grams of protein, no added sugars, and zero sodium. Pair it with a walnut-based pesto sauce rich in Omega-3 fatty acids, and you’ll elevate your heart-health game even further.
Carbe Diem
Nutrition (Per 2 oz or ~½ cup):
- Calories: 110
- Fat: 0.5 g (Saturated Fat: 0 g)
- Sodium: 75 mg
- Carbs: 40 g (Fiber: 24 g, Sugar: 0 g)
- Protein: 8 g
Despite the rise of fad diets, carbs aren’t the enemy—it’s all about choosing the right kinds and in the right amounts. Carbe Diem, as the name suggests, embraces the carb life in a healthy way. One serving of Carbe Diem's Penne Pasta offers an impressive 24 grams of fiber, nearly covering your daily fiber needs. With this nutritious pasta base, you can easily add lean proteins, vegetables, and heart-healthy sauces to enjoy your carbs in a balanced, wholesome way.
Kaizen
Nutrition (Per ~½ cup):
- Calories: 130
- Fat: 3.5 g (Saturated Fat: 0.5 g)
- Sodium: 100 mg
- Carbs: 21 g (Fiber: 15 g, Sugar: 1 g)
- Protein: 20 g
While we believe carbs aren’t inherently bad, we understand that some people may want or need to limit their intake, especially those managing conditions like diabetes. That’s where Kaizen Low Carb Fusilli comes in. With just 21 grams of total carbs and 15 grams of fiber, this pasta offers only 6 grams of net carbs, making it a satisfying low-carb option. Made from lupini flour and fava bean protein, it's also gluten-free, making it suitable for those with sensitivities or allergies.
Eden
Nutrition (Per 1 cup):
- Calories: 210
- Fat: 1.5 g (Saturated Fat: 0 g)
- Sodium: 0 mg
- Carbs: 40 g (Fiber: 6 g, Sugar: 2 g)
- Protein: 10 g
Eden’s Kamut Spirals are 100% organic and made from whole wheat, specifically the ancient Khorasan (Kamut) variety. This gives the pasta a smooth texture and a naturally sweet flavor without any added sugar. One cup provides 6 grams of fiber (24% of your daily value), along with 6% of your daily potassium, 15% of your iron needs, and 20% of your daily magnesium. This one-ingredient pasta is a nutritious base for any sauce, lean meat, or plant-based protein, adding a healthy boost you won’t find in many other pasta brands.