What Kind of Noodles Have the Most Protein? A Nutritional Breakdown

January 8, 2026 •

4 min read

A single cup of cooked edamame noodles can contain up to 25 grams of protein, far surpassing traditional pasta varieties. For anyone focused on increasing protein intake, knowing what kind of noodles have the most protein is key to making better nutritional choices at mealtime.

Quick Summary

This article explores different high-protein noodle options, analyzing nutritional values and comparing legume-based alternatives to traditional and whole-wheat types. It provides a guide to help you select the best noodles to meet your health and dietary requirements.

Key Points

Edamame Noodles are the Highest: With up to 25g of protein per cup, edamame noodles offer the most protein among common noodle types.
Legume-Based Noodles are Superior: Chickpea, lentil, and black bean pastas are excellent sources of plant-based protein, providing significantly more than traditional options.
Whole-Wheat is a Healthy Step Up: While not the highest, whole-wheat pasta contains more protein and fiber than white flour pasta, with about 8 grams per cooked cup.
Add Toppings for an Extra Boost: Toppings like lean meats, legumes, seeds, nuts, or protein-rich sauces can dramatically increase the overall protein content of any noodle dish.
Gluten-Free Options Abound: Many high-protein noodles, including those made from chickpeas, lentils, and black beans, are naturally gluten-free.
Consider Taste and Texture: Legume-based noodles have different textures and flavors than traditional pasta, which may require an adjustment for some palates.

Unpacking the Protein Power of Noodles

When most people think of noodles, they picture a carb-heavy dish. While true for traditional white flour pasta, a new generation of noodle alternatives is changing the game, offering a substantial boost of plant-based protein. These options are perfect for fitness enthusiasts, vegetarians, vegans, or anyone simply looking for a more nutrient-dense meal.

Legume-Based Noodles: The Protein Champions

Leading the pack for protein content are noodles made from legumes. These are crafted from flours of beans, peas, and lentils, packing a significant nutritional punch. They are also naturally gluten-free and often high in fiber, which aids digestion and promotes a feeling of fullness.

Edamame Noodles: Made from edamame bean flour, these are one of the highest protein options available. A single serving can contain around 25 grams of protein and a high amount of fiber.
Black Bean Noodles: Another excellent choice for protein and fiber, black bean noodles are gluten-free and contain significant amounts of iron. Their rich color and firm texture make them a unique base for any dish.
Chickpea Pasta: A popular and widely available alternative, chickpea pasta delivers a healthy dose of protein and fiber. A serving can contain around 13-14 grams of protein, roughly double that of most grain-based kinds.
Red Lentil Pasta: Offering about 15-21 grams of protein per serving, red lentil pasta is a nutritious and gluten-free choice. It is also rich in iron and folate.

Whole-Grain and Buckwheat Options

Moving beyond legumes, whole-grain and buckwheat noodles offer more protein and fiber than their refined counterparts. While not as high in protein as legume pasta, they are a solid, widely available choice for a nutritional boost.

Whole-Wheat Pasta: Retaining the bran and germ of the grain, whole-wheat pasta has a nuttier flavor and provides about 8 grams of protein per cooked cup. It's a great step up from white pasta.
Soba (Buckwheat) Noodles: Made from buckwheat, a pseudo-cereal, soba noodles are a Japanese staple. A cup offers around 6 grams of protein and is rich in minerals like manganese and magnesium. Ensure the product is 100% buckwheat if you need it to be gluten-free, as some varieties contain wheat flour.

Comparing Popular Noodle Options

To help illustrate the differences, here's a comparison of common noodles based on approximate protein content per cooked cup:


Noodle Type	Approximate Protein per Cooked Cup	Key Benefits	Best For...
Edamame Noodles	~25 grams	Very high protein & fiber, gluten-free, vegan	Max protein, keto/low-carb diets
Chickpea Pasta	~13-14 grams	High protein & fiber, good texture, gluten-free	General protein boost, vegetarian meals
Red Lentil Pasta	~15-21 grams	High protein, iron & folate, gluten-free	Nutrient-dense, vegan recipes
Whole-Wheat Pasta	~8 grams	Higher fiber than white pasta, readily available	Easy upgrade from standard pasta
Soba Noodles	~6 grams	Whole-grain, nutty flavor, good source of minerals	Japanese-inspired dishes, salads
Egg Noodles	~7 grams	Higher protein than rice noodles, traditional flavor	Comfort food, classic noodle dishes
White Flour Pasta	~7 grams	Traditional taste & texture, widely available	Standard fare, non-specialized diet

Beyond the Noodles: How to Increase Protein in Your Dish

Choosing a high-protein noodle is a great start, but you can always enhance your meal's protein content with strategic toppings. This ensures a balanced, complete meal that keeps you full and satisfied for longer.

Here are some ideas:

Add a Lean Protein Source: Incorporate grilled chicken, shrimp, crumbled sausage, or meatballs for a classic pairing.
Use a Protein-Rich Sauce: A meat-based Bolognese, a sauce made with lentils, or a vegan sauce based on soy protein can significantly increase protein.
Incorporate Legumes: Toss in some chickpeas, black beans, or lentils directly into your sauce or dish.
Sprinkle on Seeds or Nuts: Toasted pine nuts, sesame seeds, or chopped almonds add healthy fats, texture, and a protein bonus.
Mix in Tofu or Tempeh: Cubed or crumbled tofu or tempeh is a versatile plant-based protein that works well in many noodle dishes.

Making the Best Choice for Your Diet

The "best" noodle for protein depends on your specific goals and dietary preferences. For maximum protein, legume-based options like edamame or chickpea pasta are the clear winners. If you're simply upgrading from traditional white flour noodles, whole-wheat pasta is an accessible and easy change.

For those on a gluten-free or vegan diet, legume-based and buckwheat soba noodles are excellent choices, providing both flavor and superior nutrition. The marketplace is continuously expanding with new high-protein alternatives, so it's always worth checking the nutritional labels for the most accurate information.

Ultimately, a combination of high-protein noodles and smart additions can create a delicious and satiating meal. Consider experimenting with different types and toppings to find your perfect, protein-packed noodle dish.

World of Pastabilities provides a useful comparison of commercial high-protein pasta brands.

Frequently Asked Questions

Edamame noodles generally offer the most protein, with up to 25 grams per cooked cup, making them a top choice for a high-protein diet.

Legume-based noodles, such as those made from chickpeas or lentils, are typically higher in both protein and fiber than regular white flour pasta. This can be beneficial for managing blood sugar and feeling full longer.

Soba noodles made from 100% buckwheat are a good source of protein, but some products mix buckwheat with wheat flour to improve texture. Always check the label if you are seeking a gluten-free option.

You can add lean protein sources like chicken, tofu, or shrimp. Incorporating legumes directly into your sauce or sprinkling on protein-rich seeds and nuts are also effective strategies.

Yes, egg noodles contain a slightly higher amount of protein than rice noodles because they are made with eggs. A cup of cooked egg noodles has about 7.3 grams of protein compared to 1.6 grams in rice noodles.

Many high-protein noodle options are plant-based and suitable for a vegan diet. Legume-based varieties like edamame, chickpea, and red lentil noodles are excellent vegan choices.

For those with celiac disease, gluten-free legume-based pastas from chickpeas, lentils, or black beans are ideal. Ensure the product is certified gluten-free to avoid cross-contamination.