How Many Net Carbs Are in Chickpea Pasta?

December 30, 2025 •

3 min read

On average, a 2-ounce (57g) serving of dry chickpea pasta contains approximately 22-27 grams of net carbs, a lower count than traditional wheat-based pasta. This makes understanding how many net carbs are in chickpea pasta important for anyone managing their carbohydrate intake or looking for a healthier alternative.

Quick Summary

A typical serving of chickpea pasta has fewer net carbs and more fiber than traditional pasta, making it a nutritious alternative, though it is not a low-carb food suitable for strict keto diets. The exact net carb count varies by brand and depends on the simple formula of subtracting fiber from total carbohydrates.

Key Points

Net Carb Formula: Calculate net carbs by subtracting the grams of dietary fiber from the total grams of carbohydrates.
Lower Than Regular Pasta: Chickpea pasta has significantly fewer net carbs per serving than traditional white or whole wheat pasta.
High in Fiber and Protein: Its higher protein and fiber content lead to increased satiety and better blood sugar control.
Not Keto-Friendly: Due to its carb count, chickpea pasta is not suitable for a strict ketogenic diet.
Check the Label: Net carb values can vary by brand, so always check the specific nutrition label for accurate information.
Cooking Tips: Cook chickpea pasta until al dente to avoid a mushy texture and consider rinsing it after draining.
Excellent Gluten-Free Alternative: As it's naturally gluten-free, chickpea pasta is a great option for those with gluten sensitivities or celiac disease.

Understanding the Net Carb Calculation

Net carbs are the carbohydrates that your body can digest and use for energy. Unlike traditional flour-based pastas, which are mostly digestible starch, chickpea pasta contains a significant amount of dietary fiber, which your body cannot fully process. This means that the total carbohydrate count is not the full story. The calculation is simple:

Net Carbs = Total Carbohydrates – Dietary Fiber

For example, if a brand's label lists 32 grams of total carbohydrates and 8 grams of dietary fiber per 2-ounce serving, the net carb count is 24 grams. This is a key reason why chickpea pasta is a popular choice for people looking to lower their glycemic load. The high fiber content slows down digestion, preventing the sharp blood sugar spikes associated with refined grain pastas.

Nutritional Comparison: Chickpea vs. Traditional Pasta

To put the net carb difference into perspective, here is a comparison of key nutritional values per 2-ounce (57g) serving of dry pasta:


Nutrient	Chickpea Pasta	Whole Wheat Pasta	White Pasta
Calories	190	200	211
Total Carbs	32 g	41 g	43 g
Dietary Fiber	8 g	5 g	2 g
Net Carbs	24 g	36 g	41 g
Protein	14 g	7 g	7 g

This table clearly shows that chickpea pasta offers a much more favorable nutritional profile for managing carbohydrate intake, with a significantly lower net carb count compared to both whole wheat and white pasta.

The Benefits of High Fiber and Protein in Chickpea Pasta

Beyond simply having fewer net carbs, the composition of chickpea pasta offers several health advantages:

Increased Satiety: The high fiber and protein content helps you feel full and satisfied for a longer period after eating. This can aid in weight management by reducing overall calorie consumption throughout the day.
Improved Blood Sugar Control: With a low glycemic index, chickpea pasta causes a slower, more gradual rise in blood sugar levels. This is especially beneficial for individuals managing diabetes.
Digestive Health: Both soluble and insoluble fiber are crucial for a healthy digestive system. The high fiber in chickpeas supports regular bowel movements and provides prebiotic fiber to nourish beneficial gut bacteria.
Muscle Support: With nearly double the protein of traditional pasta, chickpea pasta is an excellent source of plant-based protein for muscle repair and growth, making it a great option for athletes and those on a vegetarian or vegan diet.

Is Chickpea Pasta Suitable for a Keto Diet?

Despite its lower net carb count, chickpea pasta is generally not suitable for a strict ketogenic diet. A typical keto diet restricts daily carbohydrate intake to a very low range, usually between 20-50 grams per day. A single serving of chickpea pasta can easily consume most, if not all, of this daily allowance. While it is a better choice for a low-carb diet than regular pasta, it does not meet the strict requirements of ketosis. For those following a keto lifestyle, alternatives like shirataki noodles or zoodles are more appropriate.

Tips for Cooking and Enjoying Chickpea Pasta

To ensure the best experience with chickpea pasta, consider these tips:

Avoid Overcooking: Chickpea pasta can become mushy if overcooked. For best results, cook until al dente and check it a minute or two earlier than the package recommends.
Rinse After Draining: Some people prefer to rinse the pasta with cold water after draining to improve its texture and remove excess starch. This can help prevent it from becoming sticky.
Portion Control is Key: While healthier, it's still important to be mindful of your serving size, especially if you are monitoring carbohydrate intake for weight management or blood sugar control.
Pair with High-Fat Sauces: To further lower the overall glycemic impact of your meal, pair chickpea pasta with healthy, high-fat sauces like pesto made with olive oil, or a creamy avocado-based sauce.

Conclusion

In summary, the net carbs in chickpea pasta are significantly lower than in traditional pasta due to its high dietary fiber content, averaging around 22-27 grams per 2-ounce serving. This makes it a nutritionally superior option, offering more protein and fiber, which promotes satiety and supports better blood sugar control. However, it is not low-carb enough for a strict keto diet. By paying attention to brand-specific nutrition labels and cooking it correctly, chickpea pasta is a delicious and healthy alternative for a variety of dietary needs. To learn more about calculating net carbs, read this detailed guide on Medical News Today.

Frequently Asked Questions

No, chickpea pasta is not considered a low-carb food. While it has fewer net carbs than traditional pasta, a typical serving contains too many carbohydrates to be suitable for a strict low-carb or ketogenic diet.

To calculate the net carbs, subtract the grams of dietary fiber from the total carbohydrates listed on the nutrition label. For example, a 2-ounce serving with 30g total carbs and 8g fiber would have 22g net carbs.

Chickpea pasta has fewer net carbs because it is made from chickpea flour, which is naturally high in dietary fiber. The fiber is subtracted from the total carbs, resulting in a lower final number compared to pastas made from refined wheat flour.

Chickpea pasta is not suitable for a strict ketogenic diet. The net carb count is generally too high to fit within the typical 20-50 gram daily limit for maintaining ketosis.

Key benefits include a higher protein and fiber content, which can help you feel full longer and lead to better blood sugar control compared to traditional pasta. Its low glycemic index is also a plus.

Yes, the nutritional information, including the net carb count, can vary between brands. This depends on factors like ingredients, processing, and serving size, so it's always best to check the label.

Yes, most chickpea pasta is made from 100% chickpea flour and is naturally gluten-free, making it a safe and nutritious alternative for those with gluten intolerance or celiac disease.