Which Pasta Has Less Calories? A Definitive Guide to Diet-Friendly Choices

October 26, 2025 •

4 min read

Did you know that some specialty pastas contain as little as 10 calories per 4-ounce serving? For anyone watching their intake, determining which pasta has less calories is a crucial step towards making healthier dietary decisions without sacrificing their favorite comfort food.

Quick Summary

Compare the caloric content of various pasta options, from traditional wheat to low-calorie, plant-based alternatives like shirataki, zucchini noodles, and legume pasta, to understand key nutritional differences.

Key Points

Shirataki noodles have the fewest calories: Made from konjac root fiber, these noodles contain virtually no digestible carbohydrates and as few as 10 calories per serving.
Vegetable-based alternatives are very low in calories: Options like zucchini noodles ('zoodles'), spaghetti squash, and hearts of palm significantly lower the caloric content while boosting nutrient intake.
Legume-based pastas offer more protein and fiber: Pastas made from chickpeas, lentils, and edamame contain fewer calories and carbs than traditional pasta, plus more protein and fiber for increased satiety.
Whole wheat pasta is a higher-fiber option: While not significantly lower in calories than white pasta, its higher fiber content helps promote fullness and supports digestive health.
Portion control and lighter sauces are crucial: Managing your serving size and opting for vegetable-based sauces or lean protein pairings can drastically reduce the overall calorie count of your meal.
Cooling and reheating pasta can lower its absorbed calories: The process increases the pasta's resistant starch, which your body digests less efficiently, resulting in fewer absorbed calories.

Pasta is a beloved staple for many, but its carb and calorie content can be a concern for those focused on nutrition and weight management. Fortunately, the market offers a diverse range of pasta types, including low-calorie and healthier alternatives. The key is understanding the differences in their ingredients and nutritional profiles.

The Lowest Calorie Options: Shirataki and Konjac Noodles

For the absolute minimum calories, shirataki noodles, also known as konjac noodles, are the undisputed champion. These translucent, gel-like noodles are made from glucomannan, a soluble fiber derived from the root of the konjac plant. Because this fiber is not digested by the body, shirataki noodles contain almost no usable carbohydrates or calories. A 4-ounce serving can contain as few as 10 calories.

Extremely Low Calorie: Virtually calorie-free, making them ideal for very low-calorie diets.
High in Fiber: The glucomannan fiber promotes a feeling of fullness, which can aid in weight loss by reducing overall calorie intake.
Neutral Flavor: They have a very mild taste and readily absorb the flavors of sauces and seasonings, offering great versatility.
Preparation Required: They come packed in a liquid with a distinct odor that must be rinsed away thoroughly before cooking.

Vegetable-Based Noodles: Zoodles, Squash, and Hearts of Palm

Another effective way to drastically reduce pasta calories is by replacing them with spiralized vegetables. These alternatives are not only low in calories but also packed with additional vitamins and minerals.

Zucchini Noodles ("Zoodles"): A cup of cooked zucchini contains only around 27 calories and is rich in vitamin C and other antioxidants.
Spaghetti Squash: This vegetable naturally shreds into spaghetti-like strands when cooked. It is a low-calorie, low-carb substitute for traditional pasta.
Hearts of Palm Pasta: Made from the inner core of the palm tree, this low-carb pasta substitute is mild in flavor and offers additional fiber and nutrients.

These vegetable-based options are perfect for those on keto or low-carb diets and are a great way to boost your vegetable intake.

Legume-Based Pastas: A High-Protein, High-Fiber Compromise

For a healthier alternative that still mimics the taste and texture of traditional pasta while providing significant nutritional benefits, consider pasta made from legumes. These options are much higher in protein and fiber, promoting satiety and sustained energy.

Chickpea Pasta: A popular gluten-free choice, chickpea pasta provides about 11 grams of protein and 8 grams of fiber per 2-ounce serving.
Red Lentil Pasta: Naturally gluten-free and made from red lentil flour, this pasta is high in both protein and fiber, contributing to better digestive health.
Edamame Pasta: Offers an impressive amount of protein and fiber, making it an excellent option for weight management by keeping you fuller for longer.

While legume-based pastas have a higher calorie count than vegetable-based alternatives, their superior protein and fiber content make them a more satisfying and nutritious choice compared to white pasta.

Whole Grains and the Resistant Starch Trick

If you prefer a wheat-based pasta, opting for whole wheat over refined white pasta is a straightforward nutritional upgrade. Whole wheat pasta contains the entire grain, including the bran and germ, which provides more fiber, vitamins, and minerals. This higher fiber content helps you feel full for longer, making it a better choice for weight management.

Beyond just the type of pasta, how you cook and prepare it can also influence its calorie absorption. Cooking and then cooling pasta overnight dramatically increases its resistant starch content. This type of starch is not easily digested, meaning your body absorbs fewer calories and experiences a smaller blood glucose spike. Reheating the cooled pasta further increases this effect.

Comparison of Pasta Types


Pasta Type	Calories (per 100g cooked)	Protein (g)	Fiber (g)
Shirataki (Konjac)	~6-10	~0	~3-6
Zucchini Noodles	~27	~2	~2
Red Lentil Pasta	~180 (per 2 oz dry)	~13 (per 2 oz dry)	~6 (per 2 oz dry)
Chickpea Pasta	~190 (per 2 oz dry)	~11 (per 2 oz dry)	~8 (per 2 oz dry)
Whole Wheat Pasta	~207	~7	~2
Traditional White Pasta	~168	~6	~2

Note: Nutritional information can vary by brand and preparation method. Values for legume-based pastas are based on a 2-ounce dry serving for accuracy.

Strategic Ways to Lower Overall Pasta Dish Calories

Prioritize Portion Control: Be mindful of serving sizes. A standard dry pasta serving is about 50g, a fraction of what many people consume. Using a food scale can help you train your eye for appropriate portions.
Add More Veggies: Bulk up your meal with nutrient-dense, low-calorie vegetables like spinach, mushrooms, bell peppers, and onions. This increases the fiber and volume of the dish, making you feel full without excess calories.
Swap in Lean Protein: Pair a smaller portion of pasta with lean protein sources like grilled chicken, shrimp, or chickpeas. Protein helps increase satiety and balances the meal.
Use Lighter Sauces: Cream-based sauces and excessive cheese can dramatically increase the calorie count. Opt for a simple, light tomato-based sauce, pesto, or just a drizzle of olive oil with herbs.

Conclusion: Making the Right Choice for Your Diet

Determining which pasta has fewer calories depends on your personal dietary goals. For the absolute lowest-calorie option, shirataki and vegetable-based noodles are the clear winners. For a nutritious, filling, and gluten-free alternative, legume-based pastas offer a great balance of protein and fiber. And for those who prefer traditional wheat pasta, switching to whole wheat and practicing portion control, along with the resistant starch trick, can significantly improve the nutritional profile of your meal. By being mindful of your pasta choice, preparation method, and what you serve it with, you can enjoy a comforting pasta dish that aligns with a healthy, balanced diet. For more tips on making pasta dishes healthier, you can consult reliable sources on nutrition.

Frequently Asked Questions

Shirataki noodles, also known as konjac noodles, are the lowest calorie option available, with some varieties containing as few as 10 calories per 4-ounce serving.

Whole wheat pasta is only slightly lower in calories than traditional white pasta, but it is a healthier option due to its higher fiber content. The increased fiber helps you feel full longer and improves satiety.

To reduce calories, practice portion control by using smaller amounts of pasta, and bulk up your meal with plenty of vegetables and lean protein. Also, opt for light, tomato-based sauces instead of heavy, creamy ones.

Legume-based pastas, like those made from chickpeas or lentils, are typically higher in protein and fiber and contain fewer calories and carbs than traditional pasta. However, their specific nutritional profile can vary by brand, so it's always best to check the label.

Zoodles are noodles made from spiralized zucchini. They are an excellent low-calorie and low-carb alternative to traditional pasta, containing roughly 27 calories per cooked cup while providing extra vitamins.

Yes, cooking, cooling, and then reheating pasta increases its resistant starch content. This means your body absorbs fewer calories from it, and it can result in a smaller blood sugar spike.

Kelp noodles are a very low-calorie pasta alternative made from kelp. They are best used in Asian-style noodle dishes and don't require boiling, just a quick rinse.