The 6 Healthiest Dried Pastas You Can Find at the Supermarket, According to Registered Dietitians

Dried pasta is a pantry staple that you’re likely to find in most American pantries. With this simple, affordable ingredient you have dozens of easy, delicious, and quick recipes at your fingertips—a welcome perk after a long day.

But not all boxed pasta varieties are created equal when it comes to health benefits. While some may be packed with beneficial nutrients, others may contain unwanted additives, preservatives, and refined grains.

Read on to learn about what makes a dried pasta more or less healthy than the next—as well as six options to look for on your next grocery run.

What Makes Dried Pasta More or Less Healthy?

When determining how a dried pasta affects our health, first take stock of the ingredients it’s made with. “Generally, pasta should have a simple ingredient list, typically just the whole grain, and in some fortified varieties, added vitamins and minerals,” explains Alison Ellis, MSc, RD, registered dietitian and founder of The Toddler Kitchen in Victoria, BC. 

If not made with whole grains, pastas made primarily from legumes are also often healthy choices. “These tend to offer more fiber, protein, and iron compared to refined pastas, with about four to 10 grams of fiber per serving, versus just one to three grams in refined varieties,” Ellis adds. 

Legume and whole grain-based pastas also tend to offer more B vitamins and minerals, like potassium, phosphorus, zinc, and magnesium. These nutrients combine to support gut, metabolic, immune, bone, and heart health—partly through promoting satiety, more stable blood sugar levels, a healthier gut microbiome, and binding to dietary cholesterol in the small intestine. Plus, many legume-based pastas are gluten-free—perfect for those with gluten sensitivities or celiac disease.

Meanwhile, “dried pasta made with refined wheat flour is fairly low in fiber and protein,” says Amna Haq, MS, RD, LDN, dietitian and owner of The Inclusive Dietitian in Chicago, Illinois. White pastas typically offer little nutrition outside of quickly digestible starch—oftentimes resulting in a big spike (and subsequent dip) in blood sugar levels and less staying power after eating. Additionally, many of these refined pastas contain mystery ingredients like additives and preservatives which, while technically deemed as safe ingredients, generally lack the long-term research needed to determine their overall health impacts. 

“Choosing a pasta with at least four grams of fiber per serving is a good guide for finding one that is a meaningful source of fiber,” Ellis offers. Aiming for four or more grams of protein is also an indicator of a better-for-you option, especially when searching for legume-based pastas. Looking for options with short ingredient lists is also a smart move—the best options will consist mainly of the grain or legume the pasta is made with, water, and maybe salt. “Some pastas are also fortified, so don’t be scared off by words like niacin or riboflavin, those are just B vitamins that have been added back in to support the overall nutrient content,” Ellis adds.

The Healthiest Dried Pastas

Considering these factors, the following six dried pastas are excellent choices, as they typically provide beneficial nutrients while avoiding undesirable ingredients:

Whole Wheat Pasta

“Whole wheat pasta is made from the entire wheat kernel, including the bran, germ, and endosperm. This gives it a nutritional edge over refined pasta, which loses fiber and other nutrients during processing. It naturally provides more fiber, B vitamins, and minerals, all of which support digestion and blood sugar control,” explains Haq. To ensure you’re buying whole wheat dried pasta, look for phrases like “whole wheat” or “100% whole wheat” on the ingredients list. Thankfully, most grocery stores have a range of dried whole wheat pasta options available—both generic and branded. “Barilla offers a widely available whole grain pasta with seven grams of fiber and eight grams of protein per serving,” Ellis shares.

Chickpea Pasta

Of the many legume-based pastas found on grocery store shelves these days, chickpea is among the most popular. “Chickpea pasta is a great gluten-free option that provides good amounts of fiber, protein, and iron,” says Ellis. Haq agrees, adding, “Chickpea pasta tends to hold sauces well and keep its structure during cooking, making it an easy family-friendly swap [to white pasta].” Simple Truth Gluten-Free Organic Chickpea Fusilli Pasta is a delicious, affordable brand to look for—as is Banza. “Banza is a popular variety, and for good reason, offering about seven grams of fiber, 11 grams of protein, and 20 percent of the Daily Value for iron per serving. Banza is also known for having a taste and texture that’s closer to regular wheat pasta than many other legume-based options,” Ellis adds.

Fiber-Added Pasta

A more recent addition to the pasta aisle is fiber-added options for those who are trying to maximize their fiber intake but don’t love the flavor or consistency of whole grain or legume-based pastas. “For those who prefer the taste and texture of white pasta, some refined pastas have fiber added back in to improve the nutrition without changing the texture or flavor,” explains Ellis. This helps you still reap all the gut, immune, metabolic, and heart health benefits of fiber in a more conventionally palatable format. “Both Carbe Diem and Fiber Gourmet use modified wheat starch to boost fiber in their pasta to 24 grams per serving, significantly more than traditional pasta. Fiber Gourmet also uses enriched durum wheat flour, which adds back B vitamins and iron for additional nutritional value,” Ellis adds.

Lentil Pasta

As another legume-based option, lentil pasta is readily found in many supermarkets nationwide. “Lentil pasta is high in fiber, protein and is a good source of iron,” Ellis agrees. The taste and texture of lentil pasta is also a major selling point. “It’s often easier to find in mainstream grocery stores, and many people find its taste and texture very similar to traditional pasta, with a firm ‘al dente’ bite,” Haq adds. For delicious brands, Ellis shares, “Barilla and Bentilia both have red lentil pastas that provide six grams of fiber, 13 grams of protein, and 15 percent of the Daily Value for iron per serving. My kids love the fun red color of this pasta, which makes it a frequent dinner choice.”

Quinoa Pasta

“Quinoa pasta stands out because quinoa is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. Since most plant-based foods are incomplete proteins, quinoa can be especially valuable for those on vegetarian or vegan diets,” offers Haq. And more often than not, quinoa pasta is often mixed with other grains for even better nutrition. “Quinoa pasta is often blended with other grains, such as corn or brown rice flour, to improve texture, and it’s naturally gluten-free,” Haq adds. Ancient Harvest makes a tasty gluten-free quinoa pasta that’s nothing short of *chef’s kiss*.

Black Bean Pasta

Like many of the other legume-based pastas we’ve highlighted, black bean pasta is chock-full of protein, fiber, iron, and B vitamins to support several elements of overall health. It also has a satisfying texture that’s comparable to many traditional pastas you may be used to cooking with. Though a little harder to find at the market than other legume-based pastas, brands like The Only Bean and Explore Cuisine have tasty and nutritious black bean pasta offerings. “Otelia also has a black bean spaghetti with just two ingredients—black beans and water—and it provides nine grams of fiber, 21 grams of protein, and 33 percent Daily Value for iron per serving. That’s almost triple the amount of protein found in traditional pasta,” Ellis adds.

What to Look for in Healthy Pasta

While these six dried pastas are some of the healthiest varieties you can find, they’re not the only options. When perusing the pasta aisle for a healthy choice, keep these guidelines in mind:

• The shorter the ingredient list the better. The healthiest brands typically contain just a few ingredients—mainly the grain or legume they’re made from, water, and occasionally salt
• Look for options with at least four grams of fiber per serving for gut, heart, metabolic, and immune health benefits
• Dried pastas with four or more grams of protein will also be sure to boost fullness, blood sugar regulation, and energy levels after eating
• Avoid options with mystery ingredients like additives or preservatives that you don’t recognize
• Don’t be alarmed if you see added ingredients like words like niacin or riboflavin, as those are just B vitamins that have been added to the pasta for added health benefits.