What Type of Pasta Is High in Fiber? Your Guide to Healthier Noodles

November 28, 2025 •

4 min read

According to a study cited by the Cleveland Clinic, most American adults don't consume enough fiber, making it crucial to find ways to incorporate more of this vital nutrient into our diets. A simple and delicious way to achieve this is by choosing the right kind of pasta, with several varieties fitting the description of what type of pasta is high in fiber.

Quick Summary

This guide covers the types of pasta with the highest fiber content, including whole wheat and legume-based options. It compares their nutritional profiles, taste, and texture to help you choose the best fit for your healthy meals.

Key Points

Legume-based pastas are highest in fiber: Pastas made from chickpeas, red lentils, or edamame can contain up to 14 grams of fiber per serving, significantly higher than traditional pasta.
Whole wheat pasta is a reliable fiber source: As a standard alternative, whole wheat pasta offers a solid 5-7 grams of fiber per serving and is widely available.
Innovative pastas use resistant starch for added fiber: Some modern brands blend wheat with resistant starch to create a high-fiber, lower-net-carb option with a familiar texture.
Adding fiber-rich ingredients is key: Boost any pasta meal by adding vegetables like spinach and broccoli or legumes like lentils and beans directly to your sauce.
Cooking technique matters: Cooking pasta al dente or cooling it after cooking can increase resistant starch, which improves digestion and blood sugar control.
Flavor and texture differ among high-fiber options: Expect a nuttier flavor from whole wheat and a denser, sometimes earthier taste from legume pastas. Experiment to find your favorite.

The Shift to High-Fiber Pasta

For decades, traditional white pasta, made from refined semolina flour, has been a staple in many kitchens. However, the refining process strips away the nutrient-rich outer layers of the wheat kernel, leaving behind a product low in fiber. Modern health trends have driven the demand for more nutritious alternatives, leading to a rise in fiber-rich pasta options.

Legume-Based Pastas: The Fiber Kings

When it comes to maximum fiber content, pastas made from legumes are the clear frontrunners. These noodles are crafted from flours made of beans, chickpeas, and lentils, packing a significant nutritional punch. A 2-ounce serving can offer anywhere from 6 to over 10 grams of fiber, and a substantial amount of plant-based protein as well.

Chickpea Pasta: A popular gluten-free choice, chickpea pasta provides a generous dose of fiber and has a slightly nutty flavor and firm texture when cooked correctly. Brands like Banza are widely available and well-regarded for their nutritional content.
Red Lentil Pasta: Known for its vibrant color, red lentil pasta offers a good source of fiber and protein and has a milder, less earthy flavor than some other legume alternatives.
Black Bean Pasta: This variety is rich in fiber and offers a darker, earthier flavor. It's often paired with bold sauces to complement its unique taste.
Edamame and Mung Bean Pasta: Some of the highest-fiber options on the market come from blends of edamame and mung beans, delivering a powerful combination of fiber and protein.

Whole Wheat Pasta: The Classic Upgrade

Whole wheat pasta is an excellent, widely accessible alternative to its refined white counterpart. Unlike white flour, whole wheat flour uses the entire grain kernel—including the bran, germ, and endosperm—retaining a higher fiber and nutrient count.

Familiar Texture and Flavor: For those new to healthier pastas, whole wheat is a less dramatic shift. It has a nuttier flavor and denser texture than white pasta, which pairs well with robust sauces.
Solid Fiber Boost: A serving of whole wheat pasta typically contains 5 to 7 grams of fiber, a significant improvement over the 2 grams found in many standard white pastas.
Nutrient-Dense: Beyond fiber, whole wheat pasta contains more manganese, magnesium, and other essential nutrients compared to refined pasta.

Specialty and Innovative Pastas

Beyond the primary categories, manufacturers are creating innovative pasta blends to boost fiber content while maintaining appealing textures.

Resistant Starch Pastas: Some brands use resistant starch, a type of fiber that isn't fully digested, to significantly increase the fiber count and lower net carbs. These can deliver over 10 grams of fiber per serving.
Lupini Bean Blends: Certain pastas blend durum wheat with high-fiber lupini beans to achieve a nutrient profile similar to whole wheat, but with a lighter color and a more classic taste and texture.

High-Fiber Pasta Comparison Table


Pasta Type	Fiber (per 2 oz dry)	Protein (per 2 oz dry)	Best For	Flavor & Texture	Notes
Chickpea Pasta	6-8g	12-14g	Gluten-free diets, veggie-packed sauces	Nutty, firm	Retains shape well, can be slightly grainy.
Red Lentil Pasta	6-8g	12-14g	Gluten-free, adding color to dishes	Milder, slightly earthy	Softens quickly if overcooked.
Whole Wheat Pasta	5-7g	7-9g	Standard pasta alternative, classic recipes	Nutty, dense	Closest to traditional pasta experience.
Edamame/Mung Bean	10-14g	20-25g	High-protein diets, Asian-inspired dishes	Neutral, slightly chewy	Extremely high in both protein and fiber.
White Pasta	1-2g	7-8g	Simple, classic pasta dishes	Neutral, soft	Low in fiber and nutrients.

How to Maximize Fiber in Any Pasta Dish

Even if you opt for a high-fiber pasta, there are other ways to increase the meal's overall fiber content:

Add Fiber-Rich Vegetables: Incorporate a generous amount of vegetables such as broccoli, spinach, mushrooms, or peppers. These add color, vitamins, and a significant fiber boost.
Mix in Legumes: Toss in canned chickpeas, white beans, or lentils directly into your sauce. This is an easy way to sneak in extra fiber and protein.
Use a Hearty Sauce: Create a sauce with pureed roasted vegetables or add a spoonful of fiber like ground chia seeds or oat bran.
Practice Smart Cooking: Cooking pasta al dente helps preserve its fiber structure and slows down digestion, helping to stabilize blood sugar levels. For even more resistant starch, cool and then reheat cooked pasta.

Conclusion: Making a Smarter Choice

Choosing a high-fiber pasta is a simple yet impactful way to improve your dietary health without sacrificing the comfort and enjoyment of a delicious pasta meal. Whether you opt for the robust, classic taste of whole wheat pasta or the potent fiber and protein boost from a legume-based alternative, a world of healthier options awaits. By understanding what type of pasta is high in fiber, you can make an informed decision that benefits your digestive system, supports blood sugar balance, and keeps you feeling fuller for longer. The best high-fiber pasta for you will depend on your taste, dietary needs, and texture preferences, but incorporating these smarter swaps is a step toward a more nutritious diet.

For more comprehensive information on making healthier food choices, including recipes and nutritional guides, consider visiting the Whole Grains Council website.

Frequently Asked Questions

White pasta is low in fiber, typically containing only 1-2 grams per 2-ounce dry serving. In contrast, whole wheat pasta contains 5-7 grams of fiber in the same serving size because it includes the entire grain kernel.

No, not all gluten-free pastas are high in fiber. While legume-based options like chickpea or lentil pasta are very high in fiber, other gluten-free alternatives made from ingredients like brown rice or corn can be lower. Always check the nutrition label.

Brands like Explore Cuisine, which offers edamame and mung bean pasta, can have some of the highest fiber contents, with some varieties exceeding 10 grams per serving. Always check labels, as innovative products are constantly emerging.

Yes, high-fiber pastas often have a different taste and texture. Whole wheat pasta has a nuttier flavor and denser bite, while legume-based pastas can have an earthy taste and different texture, though many are excellent with the right sauce.

Yes, high-fiber pasta can aid in weight management. The increased fiber content helps you feel fuller for longer, which can lead to consuming fewer calories overall. It also helps stabilize blood sugar, reducing energy crashes.

You can increase the fiber in any pasta dish by adding fiber-rich ingredients to your sauce, such as pureed vegetables, beans, lentils, or a sprinkle of ground flax or chia seeds.

Legume pastas generally offer a higher fiber count than whole wheat, but the best choice depends on your preference. Whole wheat provides a more traditional pasta experience, while legume pasta is excellent for gluten-free diets and maximum protein and fiber.