How many calories are in protein pasta?

December 14, 2025 •

4 min read

While standard durum wheat pasta has about 200 calories per 2-ounce serving, the number of calories in protein pasta can vary significantly depending on its main ingredients. Different types, such as those made from chickpeas, lentils, or fortified wheat, all offer different nutritional profiles. This guide breaks down the specifics to help you understand what's really in your bowl.

Quick Summary

Protein pasta's calorie count varies by type, with chickpea, lentil, and legume-blended options generally having comparable or slightly fewer calories than regular pasta. However, the higher fiber and protein content in these alternatives can increase satiety and support weight management.

Key Points

Similar Calorie Range: A 2-ounce serving of protein pasta typically has a similar calorie count (around 190-210) to regular pasta, with the main nutritional difference being the higher protein and fiber.
Satiety for Weight Loss: The increased protein and fiber in protein pasta can help you feel fuller for longer, which naturally aids in portion control and weight management.
Variety in Ingredients: Protein pasta can be made from various sources like chickpeas, lentils, or fortified wheat, each offering slightly different calorie and macro profiles.
Chickpea and Lentil Options: These legume-based pastas often contain 10-15g of protein per serving and are excellent gluten-free alternatives.
Fortified Wheat Options: Blended wheat pastas (like Barilla Protein+) offer a smaller protein boost (e.g., 10g) with a taste and texture closer to traditional pasta.
Calorie-Cutting Strategies: Beyond the pasta itself, you can reduce overall dish calories by adding more vegetables, using lighter sauces, and practicing mindful portion control.
Check the Label: Nutritional values vary by brand, so always review the product's nutrition facts to align with your specific dietary goals.

Protein Pasta Calories: The Nutritional Truth

Protein pasta has become a popular alternative for those looking to boost their protein intake, increase fiber, and feel fuller for longer. However, many people wonder how many calories are in protein pasta and how it stacks up against traditional options. The answer isn't straightforward, as the calorie content is heavily dependent on the ingredients used. For instance, a pasta made from lentils will have a different nutritional profile than one made from chickpeas or a wheat and legume blend. Understanding these differences is key to making an informed choice that aligns with your dietary goals.

Legume-Based Protein Pasta

Many protein pastas are made exclusively from legumes like chickpeas, lentils, or edamame. These varieties are often gluten-free and typically boast a significantly higher protein and fiber count compared to traditional wheat pasta.

Chickpea Pasta: A 2-ounce serving of chickpea pasta typically contains around 190-210 calories. It provides a substantial boost of protein (10-15g) and fiber (5-8g), helping you feel full and satisfied. Brands like Banza are a prime example of this type.
Lentil Pasta: Made from red or green lentil flour, this pasta often has slightly fewer calories per serving, sometimes falling in the 180-200 calorie range for 2 ounces. It is also high in protein and fiber, similar to chickpea pasta, making it a great option for plant-based diets.
Edamame Pasta: This option, made from green soybeans, is a calorie-dense but nutrient-packed choice. A 2-ounce serving can contain over 200 calories, but also offers an impressive amount of protein, with some brands providing more than 20 grams per serving.

Fortified Wheat Protein Pasta

Some popular protein pastas, such as Barilla Protein+, are a blend of durum wheat and other protein sources like lentils, chickpeas, or pea protein. These are designed to mimic the taste and texture of regular pasta while offering a slight nutritional upgrade.

Calorie Difference: A 2-ounce serving of Barilla Protein+ pasta has about 190 calories, a marginal decrease from the 200 calories in a standard durum wheat version.
Nutrient Profile: While the calorie difference is minimal, these blended pastas offer a modest increase in protein (e.g., from 7g to 10g) and fiber (e.g., from 3g to 4g) per serving. This can be a good entry point for those wanting to try protein pasta without a drastic change in flavor or texture.

Calorie Comparison Table: Protein Pasta vs. Regular Pasta

To put the nutritional differences into perspective, here is a comparison table showing average values for a 2-ounce (dry) serving based on various sources.


Type of Pasta	Calories (approx.)	Protein (approx.)	Fiber (approx.)	Net Carbs (approx.)
Regular Durum Wheat	200	7g	2g	38g
Chickpea Pasta	190	12g	8g	31g
Lentil Pasta	200	14g	9g	31g
Edamame Pasta	212	24g	12g	19g
Fortified Wheat Blend (e.g., Barilla Protein+)	190	10g	4g	35g

Note: Nutritional values can vary by brand, so always check the product label.

How to Reduce Calories in Any Pasta Dish

Beyond just choosing a lower-calorie protein pasta, there are several simple strategies to make your meal even healthier.

Portion Control

This is perhaps the most impactful change you can make. The standard portion size for dry pasta is 2 ounces (about 1/2 cup), which cooks up to about 1 cup. Many people unknowingly consume double or triple this amount. Using a kitchen scale can help you accurately measure your portions and control your total calorie intake.

Increase Vegetables

Bulking up your dish with a generous amount of vegetables is a great way to add volume and nutrients without adding many calories. Ingredients like zucchini, mushrooms, spinach, or roasted red peppers can fill you up and add flavor. You can even use spiralized zucchini noodles (zoodles) or spaghetti squash as a partial or full pasta replacement.

Choose Healthier Sauces

Creamy, high-fat sauces can significantly increase the calorie count of your meal. Opt for tomato-based sauces, pesto made with less oil, or create your own creamy sauce using ingredients like cottage cheese or blended silken tofu. These alternatives can provide a rich, satisfying texture with fewer calories.

Conclusion

The calorie count for protein pasta is not drastically different from regular pasta, but its higher protein and fiber content offers a distinct nutritional advantage. By promoting a feeling of fullness, it can naturally lead to better portion control and aid in weight management. Whether you choose a legume-based or fortified wheat variety, pairing it with mindful portioning, plenty of vegetables, and a healthy sauce can transform a simple pasta dish into a balanced, satisfying, and lower-calorie meal. The best choice ultimately depends on your specific dietary needs, preferences, and how it fits into your overall eating plan. You can explore how protein helps support weight loss at the World of Pastabilities blog for more insights.

Frequently Asked Questions

Not necessarily. While some brands, like Barilla Protein+, have a slightly lower calorie count per serving (190 vs. 200), the difference is often marginal. The main advantage is the higher protein and fiber content, which increases satiety and aids in weight management.

Chickpea pasta has a comparable calorie count to regular pasta, typically ranging from 190 to 210 calories per 2-ounce serving. However, it offers significantly more protein and fiber, making it a more satiating option.

Lentil pasta typically contains a similar calorie count to regular wheat pasta, often around 180 to 200 calories per 2-ounce serving. The benefit lies in its higher protein and fiber content, not a lower calorie count.

You can reduce calories by focusing on smaller portion sizes of the pasta, adding a large volume of low-calorie vegetables, and choosing lighter, tomato-based or cottage cheese-based sauces instead of creamy, high-fat ones.

Yes, protein pasta can support weight loss by helping you stay full longer due to its high protein and fiber content, which can prevent overeating and help with portion control. However, total calorie intake still matters.

No. Protein pastas made from legumes like chickpeas or lentils are naturally gluten-free. However, many blended protein pastas, like Barilla Protein+, use a mix that includes wheat and therefore contain gluten.

Whole wheat pasta and protein pasta have similar calorie counts per serving. While whole wheat is higher in fiber and nutrients than regular pasta, protein pasta offers a higher protein content, which is the main nutritional difference.