We Asked 3 Experts to Name the Healthiest Pasta, and They All Said the Same Thing

As far as pantry staples go, you can’t go wrong with dried pasta. The ingredient is a base for countless dishes, from classic Shellfish Spaghetti to Lemony Linguine With Olives and Feta. Traditional pasta also mainly consists of refined carbohydrates, which can be an easy source of energy. The drawback? Refined carbs are digested quickly, so you might feel hungry soon after eating pasta.

With that in mind, you may be looking for a “healthier” pasta with a greater variety of nutrients. To help support your search, we asked three registered dietitians to recommend the healthiest type of pasta you can buy, plus what to look for when shopping for pasta.

What to Look for in Dried Pasta

As with other foods, all types of pasta can be included in a balanced diet, and there’s no harm in enjoying traditional varieties. The “healthiest” type also depends on your goals and needs, per registered dietitian Samantha Peterson, MS, RD.

But generally, if you’re looking for the most nutrient-dense option, there are some things to consider. “If nutrition is a priority, compare ‘nutrition facts’ labels to see which pasta contains more important nutrients to distinguish the ‘healthier’ option,” suggests registered dietitian Connie Elick, MS, RD. These key nutrients primarily include protein and fiber, which are both essential.  

Registered dietitian Lisa Moskovitz, RD, agrees: “If you’re looking for the most nutritious pasta, you’ll want to beeline to the fiber section first on the food label. Any brand with more than 5 grams of fiber per serving is a great source of this digestion-regulating, heart-healthy, and blood sugar-stabilizing nutrient.” Bonus points if each serving also contains at least 5 grams of muscle-preserving protein, and at least 25 percent of the RDA for iron, Moskovitz points out.

Healthiest Type of Pasta

So, which type of pasta checks all these boxes? According to the three dietitians we interviewed, legume-based pasta is one of the best choices.

As the name suggests, legume-based pasta is made with legumes rather than wheat. This may include chickpeas, black beans, and red, green, or yellow lentils, notes Peterson. “Some brands also blend in peas or edamame,” she adds. And per Peterson, each legume offers its own subtle flavor and nutrient profile, but they’re all naturally rich in fiber and plant-based protein.

For context, legume pasta contains about five times more fiber than traditional white flour pasta, per Moskovitz. Here’s why that’s noteworthy: “Fiber is your gut’s best friend,” Moskovitz explains. “It keeps digestion running smoothly, feeds good bacteria, and reduces inflammation for the average healthy adult,” she adds. Fiber also balances blood glucose levels and lowers cholesterol, says Elick. What’s more, “it helps to make you feel full sooner and longer, creating a sense of satiety that can help with weight management or weight loss,” Elick adds. 

In the protein department, legume pasta shines too. According to Peterson, a serving can pack 12 to 20 grams of protein—at least double the amount found in traditional pasta. “Protein is essential for building and repairing tissues, supporting muscle strength, building metabolism, and keeping you full and satisfied longer,” says Peterson. It also supports a variety of biological processes, including immune function, hormone regulation, and DNA repair, per Elick.

Plus, legume-based pasta offers more minerals and vitamins than standard versions. “Many legume-based pastas contain plant-based iron, which helps your body transport oxygen and maintain steady energy,” shares Peterson. They also offer magnesium, potassium, and folate, which are involved in muscle function, blood pressure balance, and DNA synthesis, respectively.

Finally, legume pastas are typically higher in antioxidants, making it easy to boost your intake of these key molecules. “Antioxidants fight inflammation and protect the body against chronic degenerative diseases, like Alzheimer’s and cardiovascular disease,” says Moskovitz.

How to Eat Legume-Based Pasta

In general, you can swap regular pasta for the legume kind in all your favorite pasta recipes. However, it’s worth noting that legume pasta tends to have a heartier, slightly nuttier taste, and a smoother bite, notes Peterson. “Chickpea pasta is the mildest—closest to regular pasta—while lentil or black bean versions can have a more earthy flavor. The texture is often denser, which makes the dish feel more filling,” she explains.

Pro tip: “For the most balanced plate, pair legume pasta with colorful veggies and a drizzle of olive oil,” recommends Peterson. The vegetables add antioxidants and vitamin C, the latter of which supports iron absorption from legumes. Meanwhile, the healthy fats (from the olive oil) help your body absorb fat-soluble nutrients, Peterson points out.

But remember, you don’t need to completely ditch white pasta or stick to legume varieties for optimal health. Instead, you can consider legume pasta whenever you’re looking for a boost of nutrients and satiety.