What pasta is the highest in fibre? A Comprehensive Guide to Nutritious Noodles

November 5, 2025 •

4 min read

Legume-based pastas, made from beans, chickpeas, or lentils, consistently offer the highest fibre content, often providing double the amount found in whole wheat versions. This makes understanding what pasta is the highest in fibre? a key step for anyone looking to boost their daily intake and improve digestive health.

Quick Summary

This article explores the highest fibre pasta options, including legume-based and whole grain varieties, outlining their nutritional benefits and helping you find the best fit for your dietary needs. It covers how to read nutrition labels and maximize the health benefits of your pasta dishes.

Key Points

Legume-Based Pastas Lead in Fibre: Pastas made from chickpeas, lentils, edamame, and black beans typically offer the highest fibre content, often exceeding 10 grams per serving.
Whole Wheat is a Strong Contender: A widely available option, whole wheat pasta is a reliable and easy way to increase your fibre intake compared to refined white pasta, with a familiar nutty flavor and firm texture.
Check Labels for Blends: When choosing gluten-free or alternative grain pastas (e.g., quinoa, brown rice), always check the ingredient list, as some blends use refined flours that can lower the fibre content.
Cook Al Dente for Digestion: Cooking pasta until it's 'firm to the bite' can increase its resistant starch, which has probiotic-like effects that are beneficial for gut health.
Balance Your Plate: For a truly healthy meal, pair your high-fibre pasta with lean protein, healthy fats, and a generous portion of vegetables to create a balanced, nutrient-dense dish.
Flavour and Texture Varies: Be prepared for different textures and flavours; legume pastas have a denser, chewier quality, while whole wheat is nuttier than its white counterpart. Find the one that best suits your palate.

Understanding Fibre in Pasta

Traditionally, pasta is made from refined white flour, which has had the fibre-rich bran and germ of the wheat kernel removed during processing. This results in a product low in fibre and high in simple carbohydrates, which can cause rapid blood sugar spikes. However, modern food science and growing consumer interest in healthy eating have led to a boom in high-fibre alternatives. These include pastas made from whole grains, legumes, and even vegetables, which offer significantly more fibre and protein.

Fibre is an essential nutrient that helps regulate digestion, control blood sugar levels, and promote satiety, which can assist in weight management. The source of the fibre, whether from whole grains or legumes, affects its total amount and the type of accompanying nutrients, such as protein, vitamins, and minerals. For those with specific dietary needs, like a gluten-free diet, legume and some alternative-grain pastas are excellent choices.

Legume-Based Pastas: The Fibre Frontrunners

For those asking what pasta is the highest in fibre, legume-based products are the undisputed champions. Made by grinding legumes like chickpeas, lentils, and beans into flour, these pastas are packed with both fibre and plant-based protein.

Chickpea and Lentil Pasta

Chickpea pasta: A popular gluten-free choice, chickpea pasta provides a significant amount of fibre, folate, magnesium, and potassium. A single 2-ounce (56g) serving of certain brands can provide around 6-8 grams of fibre. Its texture is firm, and its mild, nutty flavor makes it a versatile substitute for traditional pasta.
Red lentil pasta: This variety is also gluten-free and offers a strong protein and fibre boost. It has a slightly earthier flavor and a distinctive reddish-orange color that can add visual interest to dishes. One 2-ounce serving can offer 6 grams of fibre.

Edamame and Black Bean Pasta

Edamame and mung bean pasta: These offer some of the highest fibre counts available. For example, some brands provide an impressive 14 grams of fibre per 2-ounce (56g) serving, along with a high amount of protein. It is also gluten-free, with a neutral taste and a satisfyingly chewy texture.
Black bean spaghetti: This offers an exceptionally high fibre and protein content. A 2-ounce serving can deliver 11 grams of fibre and 25 grams of protein, making it extremely filling and beneficial for sustained energy.

Whole Grain Pasta: A Familiar High-Fibre Choice

Whole wheat pasta is the most widely available and accessible high-fibre alternative to white pasta. It retains the whole wheat kernel, including the bran and germ, which are full of fibre, vitamins, and minerals.

The Benefits of Whole Wheat

Whole wheat pasta contains significantly more fibre than refined white pasta, with some brands providing around 7 grams per 2-ounce serving. Its nutty flavor and slightly denser texture are easy for most people to adapt to, especially when paired with a flavorful sauce. It is also more effective at promoting satiety and helping to maintain stable blood sugar levels compared to white pasta.

Other Whole Grain Options

Beyond whole wheat, other whole grain pastas are available, such as brown rice and quinoa blends. While often gluten-free, their fibre content can vary. Always check the nutrition label, as some blends might contain refined flours that lower the overall fibre count.

Comparing High-Fibre Pasta: A Nutritional Snapshot

To help you make the best choice, here is a comparison of different pasta types based on their typical nutritional content per 2-ounce (56g) dry serving. Actual values can vary by brand, so always check the label.


Pasta Type	Typical Fiber (g)	Typical Protein (g)	Gluten-Free	Flavor/Texture Notes
Legume (Edamame/Black Bean)	11–14	20–25	Yes	Distinctive, slightly earthy flavor; dense, chewy texture.
Legume (Chickpea/Lentil)	6–8	11–13	Yes	Mild, nutty flavor; firm texture.
Whole Wheat	5–8	7–8	No	Nutty flavor; denser texture than white pasta.
Alternative Grain (Quinoa/Brown Rice)	2–5	4–6	Often	Varies by blend; often close to traditional pasta.
Refined White Pasta	1–2	7–8	No	Neutral flavor; soft, classic texture.

Factors to Consider When Choosing High-Fibre Pasta

Texture and Flavor

Legume pastas have a denser, chewier texture and a more prominent, earthy flavor compared to the milder taste of whole wheat pasta. For those new to high-fibre pasta, whole wheat is a great starting point due to its familiarity. However, if you are looking for the maximum nutritional boost and are willing to experiment with new flavors, legume-based pastas are an excellent choice.

Cooking and Preparation

To avoid a mushy texture with high-fibre pasta, cook it al dente (firm to the bite). Cooling cooked pasta before reheating can also increase its resistant starch content, which has additional digestive benefits. For gluten-free options like brown rice pasta, choose firmer shapes like penne or rotini to prevent them from becoming too soft if slightly overcooked.

Nutritional Balance

While choosing a high-fibre pasta is a great first step, the overall health of your meal depends on what you pair it with. A balanced dish includes a protein source (e.g., chicken, fish, legumes), healthy fats (e.g., olive oil), and plenty of vegetables to maximize nutrient intake. Opting for a nutrient-dense sauce over a heavy, cream-based one will further improve the health profile of your meal.

Conclusion: Making an Informed Choice

There are numerous high-fibre pasta options available today that provide a significant nutritional upgrade over traditional white pasta. If your primary goal is the absolute maximum fibre and protein content, legume-based pastas like edamame or black bean are the best choice. If you prefer a taste and texture closer to conventional pasta, whole wheat is a readily available and very effective alternative. By being mindful of ingredients and checking nutrition labels, you can confidently answer what pasta is the highest in fibre? for your personal needs. For more information on making balanced pasta dishes, consider resources from reputable nutritional sources like Healthline. The right pasta, paired with smart cooking techniques and healthy toppings, can be a delicious and nutritious part of any diet.

Frequently Asked Questions

Legume-based pastas, such as those made from edamame and mung beans or black beans, generally contain the highest fibre, with some brands offering over 10 grams per serving.

No, chickpea pasta is typically higher in fibre than whole wheat pasta. For example, a 2-ounce serving of chickpea pasta often has 6-8 grams of fibre, while whole wheat pasta may have around 5-8 grams, though this varies by brand.

Many of the highest fibre pastas, especially those made from legumes like chickpeas, lentils, and edamame, are naturally gluten-free. Whole wheat pasta, however, contains gluten.

To make your pasta dish healthier, choose a high-fibre noodle, use a tomato-based or olive oil-based sauce instead of a creamy one, and add a variety of vegetables and a source of lean protein.

While cooking pasta al dente doesn't increase its fibre content, it does increase its resistant starch, which acts similarly to fibre in the body and can lead to better blood sugar control and gut health.

It depends. Some pastas are made with a small amount of vegetable powder for colour and flavour, providing minimal fibre. However, vegetable-based noodles like those from spiralized zucchini or spaghetti squash offer a genuine fibre boost.

To ensure a good texture, cook high-fibre pasta al dente and follow the package directions closely, as cooking times can differ from white pasta. Rinsing some gluten-free varieties, like soba noodles, after cooking can also improve their texture.