Which Pasta Has the Lowest Protein?

December 19, 2025 •

4 min read

For individuals managing specific health conditions requiring reduced protein, understanding which pasta has the lowest protein can be crucial for meal planning. Specialized options include medical-grade products and plant-based alternatives, offering tasty solutions for restricted diets.

Quick Summary

For those on a low-protein diet, shirataki noodles have virtually zero protein, while alternatives like hearts of palm, rice, and corn pasta also offer lower content. Regular white pasta contains less protein than higher-fiber whole wheat varieties.

Key Points

Shirataki noodles have zero protein: These konjac root-based noodles are the best option for a virtually protein-free pasta alternative.
Hearts of palm pasta is very low in protein: This vegetable-based noodle contains only about 1 gram of protein per serving and works well with sauces.
Rice pasta offers low protein: Gluten-free rice noodles contain around 3.2 grams of protein per cooked cup, much less than standard wheat pasta.
Corn pasta is a gluten-free low-protein option: With about 3.7 grams of protein per cooked cup, corn pasta provides a more familiar texture for those managing protein intake.
White pasta has less protein than whole wheat: The refining process removes some protein, making standard white pasta a lower protein choice than its whole wheat counterpart.
Specialized low-protein pastas are available: Brands like Loprofin offer products for medically-restricted diets, containing minimal protein.

The Ultimate Winner: Shirataki Noodles

For anyone looking for the absolute lowest protein content in a pasta alternative, shirataki noodles are the undisputed champion. Made primarily from glucomannan fiber, which is derived from the konjac root, these noodles contain virtually no digestible carbohydrates, and therefore, no protein. In a 4-ounce serving, they typically provide 0 grams of protein and less than 10 calories.

What are shirataki noodles?

These transparent, gelatinous noodles originated in Japan and are celebrated for their very low-calorie and low-protein profile. While they absorb the flavor of the sauces they are paired with, their own flavor is quite neutral. Proper preparation, which often involves rinsing and pan-drying, is key to improving their texture and reducing their distinct odor. They are an excellent base for stir-fries, noodle soups, and heavily sauced dishes.

Other Low-Protein Pasta Alternatives

For those seeking alternatives with more substantial texture than shirataki, several other options are available with relatively low protein compared to traditional wheat pasta.

Hearts of Palm Pasta

Hearts of palm pasta is a vegetable-based alternative that offers a low-carb and low-protein profile. Made from the inner core of certain palm plants, it provides only about 1 gram of protein per 75-gram serving. The texture is softer than wheat pasta and it tends to carry a slight, briny taste, which pairs well with creamy or bold sauces.

Rice Pasta

Gluten-free pasta made from rice flour, or rice noodles, is another low-protein option, particularly when compared to wheat varieties. A one-cup serving of cooked rice noodles typically contains just over 3 grams of protein. While it has a moderate amount of carbohydrates, its protein content is significantly lower than that of wheat pasta, making it a viable choice for specific dietary restrictions.

Corn Pasta

Often found in the gluten-free pasta aisle, corn pasta is made from corn flour and has a low protein content. A one-cup serving of cooked corn pasta contains around 3.7 grams of protein. It provides a more familiar pasta texture than shirataki noodles and works well with a variety of sauces, making it a popular choice for those with celiac disease or gluten intolerance who also need to manage protein intake.

Standard vs. Whole Wheat Pasta

For individuals with a lower-protein requirement but not on a severely restricted diet, comparing standard white pasta to whole wheat is important. Counterintuitively, whole wheat pasta generally has a slightly higher protein count than regular white pasta because it contains the entire wheat kernel, including the bran and germ, which are protein-rich. A 100-gram serving of dry white pasta has approximately 13.0 grams of protein, compared to 13.9 grams in dry whole wheat pasta. In cooked form, the difference per serving is smaller but still favors white pasta for lower protein.

Comparison Table


Pasta Type	Primary Ingredient	Approx. Protein (g) per cooked cup	Notes
Shirataki Noodles	Glucomannan Fiber	0 g	Very low calorie, neutral flavor, best rinsed well
Hearts of Palm Pasta	Hearts of Palm	1 g	Softer texture, slight briny taste
Rice Noodles	Rice Flour	3.2 g	Gluten-free, moderate carbs
Corn Pasta	Corn Flour	3.7 g	Gluten-free, familiar texture
Refined White Pasta	Refined Wheat Flour	7.2 g	Standard pasta, readily available
Whole Wheat Pasta	Whole Grain Wheat Flour	7.5 g	Slightly higher protein and fiber than white pasta

Tips for a Low-Protein Pasta Dish

To further minimize the protein content of your meal, consider these strategies:

Choose the right sauce: Opt for simple tomato sauces or vegetable-based purees instead of meat, cheese, or cream-heavy sauces that add significant protein.
Load up on low-protein vegetables: Instead of relying on legumes or other high-protein ingredients, fill your dish with vegetables like spinach, mushrooms, bell peppers, and zucchini.
Use smaller portions: Simply reducing the portion size of the pasta itself can help manage protein intake. A meal focused on a variety of low-protein vegetables with a smaller amount of pasta is an effective approach.
Explore specialized products: For those with severe restrictions due to medical conditions, products like Loprofin are specifically manufactured for low-protein diets and can be purchased with a doctor’s recommendation.

Conclusion

For those on low-protein diets, such as individuals with inherited metabolic conditions or kidney disease, the best choices are shirataki noodles, which contain zero protein. Other gluten-free options like rice and corn pasta are also significantly lower in protein than traditional wheat varieties. Even within the wheat category, white pasta offers a slightly lower protein content than whole wheat. By selecting the right base and focusing on vegetable-rich sauces, it is possible to create satisfying, low-protein pasta dishes. For specialized dietary needs, always consult with a healthcare professional or dietitian. Learn more about diet management for kidney conditions from the National Kidney Foundation.

Frequently Asked Questions

Shirataki noodles are made from glucomannan, a fiber derived from the konjac root, which gives them their unique low-calorie and low-protein properties.

Yes, several gluten-free pastas are also low in protein. Excellent options include rice pasta and corn pasta, both of which have significantly lower protein counts than wheat-based varieties.

Whole wheat pasta contains slightly more protein than white pasta. This is because it includes the protein-rich bran and germ of the wheat kernel, which are removed during the refining process for white flour.

Hearts of palm pasta is a great low-protein option, containing only about 1 gram of protein per serving. It is also low in carbohydrates and can be easily incorporated into many dishes.

To reduce the total protein in a pasta meal, use a low-protein pasta alternative like shirataki or rice pasta, choose a vegetable-based sauce, and load your dish with low-protein vegetables like mushrooms, spinach, and bell peppers.

Loprofin is a brand of specially formulated, low-protein pasta designed for the dietary management of inherited metabolic conditions, such as PKU, where a low-protein diet is medically necessary.

No, low-protein pasta alternatives will have different textures and flavors compared to traditional durum wheat pasta. Shirataki noodles have a gelatinous, chewy texture, while rice and corn pastas have a different bite. The flavor profile will depend largely on the sauces and seasonings you use.