Nutrition Diet: What is the healthiest type of noodle?

October 27, 2025 •

5 min read

Eating 2-3 servings of whole grains daily is linked to a reduced risk of type 2 diabetes and heart disease, highlighting the importance of wise carbohydrate choices. For those looking to improve their diet, understanding what is the healthiest type of noodle is a valuable first step.

Quick Summary

This guide explores various noodle types and their nutritional value, from high-protein legume pasta to low-calorie shirataki and fiber-rich whole-grain options.

Key Points

Whole Grain Noodles: Options like whole wheat, soba, and brown rice provide more fiber, vitamins, and minerals than refined white flour alternatives.
Legume-Based Pastas: Chickpea, lentil, and black bean noodles are high in protein and fiber, making them very filling and ideal for plant-based diets.
Shirataki Noodles: These are extremely low in calories and carbohydrates, consisting mainly of fiber, which makes them perfect for low-carb diets.
Vegetable Noodles: Zucchini or spaghetti squash noodles are a nutrient-rich, low-calorie way to increase vegetable intake but are less filling than grain-based noodles.
Customization is Key: No matter the noodle type, the healthiness of your meal largely depends on portion control, what you pair it with (e.g., lean protein, vegetables), and healthy sauces.

Understanding Healthy Noodle Choices

For decades, noodles made from refined white flour have been a kitchen staple. However, with growing awareness of nutrition, more people are seeking healthier alternatives that offer higher protein, more fiber, and a lower glycemic impact. Choosing a healthier noodle is not a one-size-fits-all decision; the best option depends on your specific dietary needs, whether you are managing blood sugar, increasing protein intake, or reducing calories.

Whole Grain Noodles

Whole grain noodles retain the entire grain kernel—including the bran, germ, and endosperm—which are the nutrient-dense layers. This makes them significantly more nutritious than their refined counterparts. They provide an excellent source of fiber, B vitamins, iron, and magnesium.

Whole Wheat Noodles: A classic choice, these are widely available and offer more fiber and protein than traditional white pasta. A cup of cooked whole-wheat spaghetti can provide as much protein as an egg. The nutty flavor pairs well with most sauces.
Soba (Buckwheat) Noodles: Popular in Japanese cuisine, soba noodles are made from buckwheat, a whole grain (and technically a seed related to rhubarb) that is naturally gluten-free. They are a good source of fiber, protein, and minerals like manganese. Be sure to check labels, as some soba noodles mix in wheat flour. Cold soba salads can also contain more resistant starch, benefiting gut health.
Brown Rice Noodles: A popular gluten-free, whole-grain option made from brown rice flour. They are higher in fiber, magnesium, and potassium than noodles made from refined grains. They have a satisfying, slightly nutty flavor.

Legume-Based Noodles

For those seeking a significant protein and fiber boost, noodles made from legumes are an excellent choice. These are naturally gluten-free and can be a fantastic way to increase plant-based protein intake.

Chickpea Pasta: Offers a substantial amount of plant-based protein and fiber, making it a very filling option. It has a milder flavor than some other legume pastas and a lower glycemic index, which helps manage blood sugar.
Red Lentil Pasta: Provides even more protein than chickpea pasta and a rich source of iron and folate. It has a slightly earthy flavor and holds up well in heartier sauces.
Black Bean Pasta: A high-protein, high-fiber, and visually striking option. It works best with strong, spicy flavors due to its hearty taste.

Low-Carb and Calorie Alternatives

For those on low-carbohydrate diets or simply looking to reduce calorie intake, these options are nearly carb- and calorie-free, with high fiber content.

Shirataki Noodles: Made from glucomannan, a soluble fiber from the konjac plant, these are often called "miracle noodles" because they are virtually calorie-free and carb-free. They have a slightly gelatinous texture and readily absorb the flavors of sauces and broths.
Kelp Noodles: Made from ground seaweed, salt, and water, these are transparent, low in calories, and naturally gluten-free. They have a very mild taste and a unique, crisp texture, making them a great addition to salads and stir-fries.

Vegetable-Based "Noodles"

DIY veggie noodles are an unprocessed way to add more vegetables to your diet. They are low in calories and carbohydrates and are packed with vitamins, minerals, and antioxidants.

Zucchini Noodles ("Zoodles"): A popular pasta substitute made by spiralizing zucchini. Zoodles are rich in vitamin C, vitamin K, and fiber. They have a very light, fresh flavor, but can get watery if overcooked.
Spaghetti Squash: A great alternative where the flesh can be scraped into spaghetti-like strands after cooking. It is a good source of vitamins A and C. It holds its texture better than zucchini and has a mild, slightly sweet flavor.

Noodle Nutritional Comparison


Noodle Type	Calories (per 2oz dry)	Protein (g)	Fiber (g)	Key Nutritional Benefit	Best For...
Refined White Pasta	~200	~7	~3	Enriched with some nutrients.	Traditional pasta taste.
Whole Wheat Pasta	~200	~7-8	>4	High in fiber and minerals.	Boosting fiber intake.
Chickpea Pasta	~200	~14	~8	High in protein and fiber.	Boosting protein, managing blood sugar.
Shirataki Noodles	~10	~0	~3	Extremely low in calories and carbs.	Weight loss, low-carb diets.
Zucchini Noodles	Very Low	Minimal	High	Vitamins and antioxidants.	Adding more vegetables.
Brown Rice Noodles	Similar to white pasta	~3	Lower than whole wheat	Gluten-free, source of selenium.	Gluten-free diets.

Cooking Tips for Healthier Noodle Meals

Choosing the right noodle is only half the battle. How you prepare your meal is equally important for overall nutrition.

Load up on veggies: Make vegetables the star of your plate and let the noodles play a supporting role. Sautéing a colorful mix of vegetables and adding them to your dish significantly boosts vitamins and fiber.
Watch your portions: A standard serving of dry pasta is typically 2 ounces (or about 1/2 cup cooked). Being mindful of this can prevent overconsumption of carbohydrates.
Pair with lean protein: Add lean proteins like chicken breast, shrimp, tofu, or lean ground meat to increase satiety and create a balanced meal.
Use homemade sauces: Many store-bought sauces are high in sodium and sugar. Making your own from fresh ingredients like tomatoes, herbs, and spices can significantly lower the sodium content.
Don't overcook: For whole-grain and legume-based pastas, cooking them 'al dente' can further help manage blood sugar levels. Cooking and then cooling pasta also creates resistant starch, which has a prebiotic effect.
Be selective with instant noodles: If you do opt for instant varieties, choose non-fried options and discard most of the seasoning packet to reduce sodium. Always add your own fresh vegetables and protein to enhance nutritional value.

Conclusion

The question of what is the healthiest type of noodle has a nuanced answer that depends on your dietary goals. For those needing a fiber and nutrient boost, whole-grain options like whole wheat or soba are excellent. If high protein is the goal, legume-based pastas are hard to beat. For low-calorie and low-carb diets, shirataki and kelp noodles are fantastic choices. And for increasing vegetable intake, spiralized veggie options are the way to go. No matter which you choose, pairing your noodles with plenty of vegetables and a lean protein source, while controlling portion sizes, is the ultimate key to a balanced and nutritious meal.

Frequently Asked Questions

Most instant noodles are highly processed, fried, and high in sodium. A healthier approach is to choose non-fried varieties, use less of the included seasoning packet, and add your own fresh vegetables and lean protein.

Legume-based pastas like those made from chickpeas or lentils are excellent choices because their high fiber and protein content results in a lower glycemic index compared to traditional pasta. Whole-grain pastas also help in better blood sugar control.

Not necessarily. Many gluten-free noodles are made from refined starches like white rice flour, which can have less fiber and nutrients than whole-grain wheat pasta. Always check the ingredient list and prioritize options made from whole grains or legumes.

Yes, mixing noodles is a great strategy. For example, combining half whole-wheat pasta with half spiralized zucchini noodles can boost your meal with nutrients and fiber while keeping carbohydrates in check.

For weight loss, low-calorie and low-carb options like shirataki or vegetable-based noodles (zucchini, spaghetti squash) can be very helpful. High-fiber options like legume or whole-grain noodles can also aid in weight loss by increasing satiety.

Soba noodles are traditionally made from buckwheat, a whole grain with higher fiber and protein, and are naturally gluten-free. Regular pasta is typically made from refined wheat flour unless specified as whole wheat, which has less fiber and a different nutrient profile.

Beyond choosing a healthier noodle, you can increase your meal's nutritional value by adding plenty of fresh vegetables, a source of lean protein (like chicken, tofu, or fish), and using homemade, low-sodium sauces.