What is the healthiest noodle you can eat? A guide to nutritious noodle choices

October 10, 2025 •

3 min read

With so many options available today, choosing a healthy noodle can feel overwhelming. A good starting point is recognizing that the right choice depends on your dietary needs, whether you're prioritizing fiber, protein, or lower carbohydrates. This guide explores what is the healthiest noodle you can eat based on your specific health goals.

Quick Summary

Different noodles offer unique nutritional benefits, from the high fiber of whole-wheat to the protein-rich nature of chickpea pasta. Options like shirataki noodles are great for low-carb diets, while soba noodles provide excellent protein quality. The best choice depends on your health goals and how you pair the noodles with other ingredients for a balanced meal.

Key Points

Legume-based pastas excel: Chickpea and red lentil pastas are high in protein and fiber, making them a great gluten-free option for satiety and blood sugar control.
Soba noodles are rich in minerals: Made from buckwheat, these noodles are a source of manganese, magnesium, and other important minerals, and can offer a complete protein.
Shirataki noodles offer minimal calories: Made from konjac root, these noodles are extremely low in calories and carbs, suitable for low-carb and keto diets.
Whole-wheat pasta provides more fiber: Unlike refined white pasta, whole-wheat versions retain the whole grain, providing more fiber and nutrients.
Vegetable noodles boost vitamins: Using spiralized vegetables like zucchini or hearts of palm offers a nutrient-dense, low-calorie, and low-carb alternative.
Check labels for pure ingredients: Always verify the ingredients list, especially for soba, to ensure it's made from 100% buckwheat and doesn't contain added wheat.
Pair with healthy toppings: The overall health of a noodle dish is heavily influenced by toppings. Prioritize lean proteins, plenty of vegetables, and light sauces.

Factors to Consider for the Healthiest Choice

Choosing a healthy noodle isn't a one-size-fits-all decision; it depends on your nutritional goals. The primary factors to consider are the ingredients used, which determine the fiber, protein, and carbohydrate content. Reading labels is crucial, as some noodles are more processed or fortified than others.

Ingredients: Always check the ingredients list. Look for whole grains, legumes, or vegetables as the primary components, which offer more nutrients than refined white flour.
Fiber: A higher fiber content is beneficial for digestive health, helps you feel full longer, and can help regulate blood sugar levels. Whole grain and legume pastas are typically rich in fiber.
Protein: Plant-based protein from sources like chickpeas and lentils can increase a noodle's satiety, making it a more filling and satisfying meal.
Sodium: Many instant or pre-packaged noodles contain high levels of sodium. For healthier options, opt for dried varieties and control the seasoning yourself.
Gluten-Free: For individuals with celiac disease or gluten sensitivity, it is essential to choose noodles made from naturally gluten-free ingredients like rice, buckwheat, or legumes.

Top Healthy Noodle Contenders

Legume-Based Pastas (Chickpea, Red Lentil, Black Bean)

Made from ground legumes, these pastas are an excellent, gluten-free, and high-protein alternative to traditional pasta. A cup of chickpea pasta, for instance, can provide a significant amount of protein and fiber, helping with satiety and gut health.

Soba Noodles

Authentic soba noodles are made from buckwheat, which is actually a gluten-free seed (check the ingredients, as some mixes contain wheat). Buckwheat offers a unique nutty flavor and is a complete protein, meaning it contains all nine essential amino acids. Soba is also a good source of minerals like manganese and antioxidants.

Shirataki Noodles

Often called "miracle noodles," shirataki noodles are a low-calorie, low-carb option made from glucomannan fiber from the konjac plant. They are transparent, have a jelly-like texture, and absorb the flavors of sauces and soups readily. They are an ideal choice for keto or low-carb diets.

Whole-Wheat Pasta

For those who prefer a more traditional pasta flavor, whole-wheat pasta is a nutritious upgrade from refined white pasta. It retains the bran and germ of the wheat grain, resulting in more fiber, B vitamins, and minerals. A cup of cooked whole-wheat pasta can offer a substantial boost of fiber and protein.

Vegetable Noodles (Zucchini, Spaghetti Squash, Hearts of Palm)

For an extremely low-carb and nutrient-dense option, vegetable noodles are an excellent choice. Commonly made with a spiralizer from vegetables like zucchini ('zoodles'), they are packed with vitamins and can be eaten raw or lightly cooked. Hearts of palm pasta is another popular, low-calorie, and high-fiber alternative.

Healthy Noodle Nutrition Comparison


Noodle Type	Calories (per cooked cup)	Protein (g)	Fiber (g)	Gluten-Free	Key Benefits
Whole-Wheat Pasta	~173	~7-8	~5-6	No	Higher fiber, B vitamins
Chickpea Pasta	~250	~19	~6-8	Yes	High protein, fiber, low GI
Soba Noodles	~192	~8	~3-5	Depends (check label)	Complete protein, minerals
Shirataki Noodles	~10	~0	~3	Yes	Extremely low carb/calorie
Rice Noodles	~100	~3	<1	Yes	Gluten-free, lower fat

How to Maximize the Health of Your Noodle Dishes

The noodle itself is only one part of the meal. To make your noodle dish truly nutritious, focus on the other ingredients.

Bulk up with Vegetables: Add plenty of leafy greens, broccoli, bell peppers, or mushrooms to boost the vitamin and fiber content.
Add Lean Protein: Pair your noodles with lean sources of protein like chicken, tofu, or edamame to build muscle and increase satiety.
Choose Healthy Sauces: Avoid high-sodium or cream-based sauces. Opt for homemade sauces using ingredients like tomato paste, herbs, and low-sodium soy sauce.
Control Portion Sizes: Be mindful of your portion size. A recommended serving size for dry pasta is typically around 75 grams.
Look for Non-Fried: Especially for instant noodles, choose baked or non-fried varieties to reduce calorie and fat content.

Conclusion

Determining what is the healthiest noodle you can eat involves considering your nutritional priorities. For a high-protein, high-fiber, gluten-free choice, legume-based pastas are an excellent option. If you're looking for the absolute lowest-calorie and lowest-carb option, shirataki noodles are unbeatable. For a traditional whole-grain experience, whole-wheat pasta provides a solid nutritional boost. By selecting the right noodle and pairing it with fresh vegetables, lean protein, and wholesome sauces, you can create a delicious and satisfying meal that aligns with your health goals.

Frequently Asked Questions

Shirataki noodles are almost carb-free, with a negligible amount of usable carbohydrates. They are made from glucomannan fiber, which is not digested by the body.

No, whole-wheat pasta contains gluten and is not suitable for individuals with celiac disease or gluten sensitivity. For a gluten-free alternative, consider legume-based or rice noodles.

Rice noodles are naturally gluten-free, low in fat, and easy to digest, but they are not particularly nutrient-dense on their own. Their nutritional value depends on what they are paired with, such as lean proteins and vegetables.

To ensure you are getting the full health benefits, check the label for 100% buckwheat flour. Many soba noodle brands mix buckwheat with wheat flour to improve texture.

Yes. Due to their high protein and fiber content, legume-based pastas like chickpea and red lentil pasta can help you feel fuller for longer, which can aid in weight management.

Egg noodles are often enriched with vitamins and minerals and may have slightly more protein, but they also contain cholesterol and may be higher in calories than some pastas. Their nutritional profile is comparable, so focusing on portion size and toppings is key.

The best low-carb options are shirataki noodles or vegetable noodles made from zucchini or hearts of palm. These contain minimal carbohydrates and calories.