How Many Carbs Are in Bean Pasta?

November 13, 2025 •

4 min read

Bean pasta varieties often contain significantly less total and net carbohydrates than traditional wheat-based pasta due to their high fiber and protein content. This has made it a popular alternative for those managing blood sugar, seeking gluten-free options, or simply aiming for a more nutritious meal. Understanding how many carbs are in bean pasta depends on the specific legume used to make it.

Quick Summary

Bean pasta's carb count is lower than traditional pasta and varies by the type of bean used, with chickpea, lentil, and black bean versions offering a higher protein and fiber content for a smaller net carb impact.

Key Points

Lower Net Carbs: Most bean pastas have significantly lower net carbs than traditional wheat pasta due to high fiber content.
Nutritional Boost: Varieties like black bean and edamame pasta offer a substantial protein and fiber boost per serving.
Fiber-Rich: High dietary fiber in bean pasta aids in digestion, promotes satiety, and helps regulate blood sugar.
Varies by Bean: Carb counts differ depending on the legume used, so check labels for specific values.
Gluten-Free Option: Bean pasta is naturally gluten-free, making it an excellent alternative for those with gluten sensitivities.
Better Blood Sugar: The high fiber contributes to a lower glycemic index, preventing sharp blood sugar spikes.
Mindful Cooking: To avoid a mushy texture, cook bean pasta until al dente and avoid overcooking.

Understanding the Carbohydrate Profile of Bean Pasta

To accurately assess the carb content of bean pasta, it's crucial to understand the difference between total and net carbohydrates. Total carbs include both dietary fiber and sugar, while net carbs represent the carbohydrates that the body digests and uses for energy (Total Carbs - Fiber). Because beans are naturally high in fiber, bean-based pastas often have a much lower net carb count, which has a less pronounced impact on blood sugar levels compared to traditional pasta.

Carbs in Different Types of Bean Pasta

Chickpea Pasta: One of the most common bean pastas, chickpea pasta typically contains around 30–35g of total carbs per 2 oz (56g) dry serving, with about 8g of that being dietary fiber. This results in a net carb count around 22–27g, a noticeable reduction from standard wheat pasta. Popular brand Banza offers a serving with 42g total carbs, 13g fiber, and 29g net carbs, depending on the specific shape.
Black Bean Pasta: Made exclusively from black beans, this variety is prized for its high protein and fiber content. A dry serving (2 oz) can contain as low as 19g of total carbs and 11g of fiber, leaving just 8g of net carbs. Other brands may report slightly different numbers, but black bean pasta consistently offers one of the lowest net carb counts among bean varieties.
Edamame Pasta: This pasta, made from soybeans, is a favorite for those on very low-carb or keto diets. A 2 oz (56g) serving of edamame spaghetti can have a remarkably low net carb count, sometimes as low as 9g. Some brands, like Explore Cuisine, market edamame pasta with just 11g of net carbs per 100g serving.
Red Lentil Pasta: Lentil-based pastas offer another high-protein, high-fiber alternative. While one source suggests around 55g of total carbs per serving for bean and lentil pasta combined, individual brands like Barilla's Red Lentil pasta show much lower counts. Specific nutritional info varies, but like other bean pastas, the high fiber content makes the net carbs significantly lower than traditional white pasta.

Comparison: Bean Pasta vs. Traditional Pasta

To provide a clearer picture, here is a comparison of the typical carbohydrate content (per 2 oz dry serving) of different pasta types.


Pasta Type	Total Carbs (g)	Dietary Fiber (g)	Net Carbs (g)	Protein (g)
Traditional Wheat Pasta	42-45	2-3	40-43	7-8
Chickpea Pasta	30-35	5-8	22-27	11-14
Black Bean Pasta	19-28	7-11	8-17	15-24
Edamame Pasta	18-20	7-11	9-13	20-24

Note: Nutritional information can vary between brands. These figures are based on dry, uncooked pasta servings.

More Than Just Carbs: Added Nutritional Benefits

Switching to bean pasta is not just about reducing carbohydrates; it's also about upgrading your nutrition. The high protein and fiber content offer several advantages:

Increased Satiety: The combination of fiber and protein helps you feel fuller for longer, which can aid in weight management by reducing overall calorie intake.
Stabilized Blood Sugar: The lower glycemic index of bean pasta means it causes a slower, more gradual rise in blood sugar compared to traditional pasta, which is beneficial for managing energy levels and cravings.
Gluten-Free Alternative: Most bean pastas are naturally gluten-free, providing a tasty and satisfying option for individuals with celiac disease or gluten sensitivities.
Vitamins and Minerals: Bean pastas are a good source of essential minerals like iron, zinc, and manganese, which are important for various bodily functions.

How to Cook and Enjoy Bean Pasta

Despite its differences, bean pasta is simple to prepare. Follow these tips for the best results:

Avoid Overcooking: Due to the different composition, bean pasta can become mushy if overcooked. For best results, cook until it is al dente, and test it a minute or two before the package instructions suggest.
Watch the Time: For varieties like edamame pasta, a very short cooking time (3-5 minutes) is often sufficient.
Rinse After Draining: Some bean pastas, like shirataki noodles and certain edamame types, benefit from a quick rinse after draining to remove any residual starch or strong flavor.
Choose the Right Sauce: The heartier, nutty flavor and denser texture of bean pasta pair well with a wide variety of sauces, including robust tomato sauces, creamy pestos, or simple olive oil-based dressings.

Conclusion: A Smarter Choice for Carb Management

When it comes to managing carbohydrate intake, bean pasta is a clear winner over traditional wheat pasta. By offering a range of options with lower net carbs, higher protein, and significantly more fiber, it provides a satisfying and nutritious alternative for almost any meal. While carb counts vary by the type of bean and brand, checking the nutrition label allows you to select the best choice for your dietary needs. For more specific information on chickpea pasta nutrients, see the details provided by Healthline.

Frequently Asked Questions

Yes, most bean pastas are lower in carbohydrates and significantly higher in fiber and protein compared to traditional pasta, making them a suitable option for those on a moderate low-carb diet. For very strict diets like keto, options such as edamame or black bean pasta with the lowest net carb counts may be preferred.

To calculate net carbs, you subtract the amount of dietary fiber from the total carbohydrates listed on the nutrition label. For example, if a serving has 30g total carbs and 8g fiber, the net carbs would be 22g.

Yes, the type of bean significantly impacts the carb count. Black bean and edamame pastas generally have the lowest net carb counts, while chickpea and lentil pastas have slightly higher, but still much lower, net carbs than traditional wheat pasta.

Due to its high fiber content and lower glycemic index, bean pasta can be a better choice for individuals managing blood sugar levels compared to high-carb traditional pasta. The fiber slows down digestion and the release of glucose into the bloodstream.

Bean pasta typically has a heartier, denser texture and a slightly nutty flavor compared to the neutral taste and softer bite of traditional pasta. The texture and flavor can vary by bean type.

Bean pasta is very versatile and can be used in most recipes that call for traditional pasta, including warm dishes, pasta salads, and casseroles. Just be mindful of its denser texture and be careful not to overcook it.

The high fiber content comes directly from the beans and legumes used to make the flour. These whole ingredients retain their natural fiber, unlike processed white flour, which is stripped of most of its fiber during processing.