Is Chickpea Pasta Less Carbs Than Regular Pasta?

November 25, 2025 •

3 min read

A 2-ounce serving of chickpea pasta contains approximately 32 grams of carbohydrates, which is less than the 42-45 grams found in a similar serving of traditional white pasta. This means that while chickpea pasta is not a low-carb food, it is a lower-carb alternative to its refined wheat counterpart, offering a healthier option for those monitoring their carbohydrate intake.

Quick Summary

Chickpea pasta contains fewer total carbohydrates per serving than traditional wheat pasta, though the difference is not substantial enough to be considered a low-carb food. Its higher fiber and protein content, however, results in fewer net carbs and a lower glycemic impact, which helps manage blood sugar and promotes a feeling of fullness.

Key Points

Fewer Total Carbs: Chickpea pasta has fewer total carbohydrates (32-35g) per serving compared to traditional white pasta (42-45g).
Lower Net Carbs: Thanks to its high fiber content (8g), chickpea pasta has a significantly lower net carb count than regular pasta, which has only 2-3g of fiber.
Higher Protein Content: With around 14g of protein per serving, chickpea pasta offers double the protein of traditional pasta, aiding in satiety and muscle repair.
Lower Glycemic Index: The higher fiber and protein content result in a lower glycemic index, preventing the sharp blood sugar spikes associated with refined wheat pasta.
Not Keto-Friendly: Despite being lower in carbs, chickpea pasta still contains a significant amount and is generally not suitable for strict low-carb or ketogenic diets.
Different Texture and Taste: Expect a slightly nuttier flavor and a denser texture than regular pasta. Proper cooking is essential to avoid it becoming mushy.
Supports Digestive Health: The high fiber content in chickpea pasta promotes better digestive health and can aid in weight management by keeping you feeling full longer.
Naturally Gluten-Free: For individuals with celiac disease or gluten sensitivities, chickpea pasta offers a great gluten-free alternative.

Comparing Chickpea Pasta to Traditional Pasta

Many health-conscious consumers are turning to chickpea pasta as a gluten-free and more nutritious alternative to traditional durum wheat pasta. One of the main reasons for this shift is the perception that chickpea pasta is significantly lower in carbohydrates. While it does offer a reduction in carbs, it is important to understand the full nutritional picture to determine if it is the right choice for your dietary needs. In a typical 2-ounce serving, traditional white pasta has around 42–45 grams of total carbohydrates, whereas chickpea pasta has approximately 32–35 grams. This is a noticeable difference, but it is not a large enough reduction to categorize chickpea pasta as truly "low-carb" for restrictive diets like keto.

The Impact of Fiber and Protein

The real nutritional advantage of chickpea pasta lies in its higher fiber and protein content, which directly impacts the way your body processes its carbohydrates. Traditional white pasta contains only a small amount of fiber (around 2–3 grams per serving), which allows its carbohydrates to be digested quickly, leading to a faster and more significant spike in blood sugar levels. In contrast, chickpea pasta provides a much more generous serving of fiber and protein—typically 8 grams of fiber and 14 grams of protein per 2-ounce serving.

This robust combination of fiber and protein slows down the digestion process. As a result, sugar is released into the bloodstream more gradually, preventing the sharp blood sugar spikes and subsequent crashes that can occur with refined pasta. For this reason, chickpea pasta has a significantly lower glycemic index (GI) than traditional pasta, making it a better option for those managing blood sugar levels or seeking more sustained energy. The increased fiber also supports digestive health and promotes a feeling of satiety, which can assist with weight management.

Total Carbs vs. Net Carbs

When evaluating carbohydrate content, it is crucial to differentiate between total carbohydrates and net carbs. Net carbs are calculated by subtracting the grams of fiber from the total carbohydrates, as fiber is a type of carbohydrate that the body does not digest. Because of its higher fiber content, chickpea pasta has a much lower net carb count than traditional pasta. For instance, a 2-ounce serving of chickpea pasta might have around 27 grams of net carbs, a significant improvement over the net carb count of traditional pasta. This is why people on carb-conscious diets often prefer it.

Nutritional Comparison: Chickpea Pasta vs. Regular Pasta


Nutrient (per 2-ounce/57g dry serving)	Chickpea Pasta	White Pasta	Whole Wheat Pasta
Calories	~190	~211	~200
Total Carbs	32–35g	42–45g	41g
Fiber	8g	2g	5g
Protein	14g	7g	7g
Net Carbs (approx.)	24–27g	40–43g	36g
Glycemic Index (GI)	Low (35–39)	Moderate-High (70+)	Moderate (50)

Considerations When Choosing Chickpea Pasta

While the nutritional benefits are clear, there are other factors to consider when switching to chickpea pasta. The taste and texture can differ from traditional pasta. Chickpea pasta often has a slightly nutty flavor and a denser, firmer texture. If overcooked, some brands can become mushy, so paying attention to cooking time is essential.

Additionally, the higher fiber and protein content can sometimes cause digestive discomfort, like gas or bloating, for those unaccustomed to high-fiber foods. It is recommended to introduce it gradually into your diet to allow your digestive system to adjust. Always check the ingredients list, as some brands blend chickpea flour with other flours or binders, which may change the nutritional profile.

Conclusion

In summary, chickpea pasta does contain fewer total carbohydrates than regular pasta, but it is not a low-carb food. Its real nutritional benefits are its higher fiber and protein content, which leads to a lower net carb count and a more favorable impact on blood sugar levels. For those seeking a gluten-free alternative with a better nutritional profile and sustained energy release, chickpea pasta is an excellent choice. However, anyone following a strict low-carb or ketogenic diet should be aware that it still contains a significant amount of carbohydrates. As with any dietary change, considering your personal health goals and body's response is key to a balanced diet.

For more detailed nutritional information and comparisons of legume-based pastas, see the article on World of Pastabilities titled "Chickpea Pasta Carbs vs Regular: Protein, Fiber, & More" for an in-depth analysis of different pasta alternatives and their carb content.

Frequently Asked Questions

Chickpea pasta contains fewer total carbohydrates than traditional white pasta, typically around 32-35 grams per 2-ounce serving compared to 42-45 grams in regular pasta.

No, chickpea pasta is not considered a low-carb food and is generally not suitable for strict low-carb or ketogenic diets, as it still contains a notable amount of carbohydrates.

Its higher content of fiber and protein helps slow down the digestion of carbohydrates, which leads to a slower, more gradual release of sugar into the bloodstream and prevents significant blood sugar spikes.

Because of its high fiber content (about 8 grams per serving), chickpea pasta has a lower net carb count than regular pasta, often landing around 27 grams per serving, though this can vary by brand.

Yes, chickpea pasta tends to have a slightly nuttier flavor and a denser, firmer texture compared to traditional pasta. Overcooking can cause it to become mushy.

Yes, chickpea pasta is naturally gluten-free and is an excellent option for those with celiac disease or gluten sensitivity. However, always check the packaging to ensure it's certified gluten-free.

Yes, chickpea pasta is a great source of protein, offering approximately 14 grams per 2-ounce serving, which is double the protein content of traditional white pasta.