Love pasta but watching your calories? You can still enjoy your favorite dishes. New food products make it easy to eat pasta with fewer calories.
Let’s look at the best low calorie pasta options that still taste good and fill you up.
Why Pasta Calories Matter
Regular pasta has about 200 calories in a 2-ounce dry serving. Restaurant portions often use 4-6 ounces, giving you 400-600 calories before adding any sauce.
Most people eat more pasta than they think. The average person eats about 480 calories of pasta alone in a meal.
According to nutrition expert Dr. Barbara Rolls, author at Nutrition Facts, “Pasta doesn’t fill you up as much as you’d expect for its calories. Using options with more water and fiber can help you feel full with fewer calories.”
What affects pasta’s calories:
- Main ingredients: Regular pasta has about 3.5 calories per gram.
- How it’s made: This affects how pasta impacts your blood sugar and hunger.
- Water content: More water means fewer calories and possibly more fullness.
Key Point: The goal isn’t just eating fewer calories—it’s feeling full while doing so.
What is the Lowest Calorie Pasta?
Shirataki noodles have the fewest calories at just 10-20 calories per serving. But the lowest calorie option isn’t always the best choice for everyone.
Here’s how different pasta types compare:
| Pasta Type | Calories | Protein |
|---|---|---|
| Shirataki Noodles | 10-20 | 0-1g |
| Kelp Noodles | 10-30 | 0-1g |
| Spaghetti Squash | 40 | 1g |
Compare these to regular pastas:
| Regular Pasta | Calories | Protein |
|---|---|---|
| Wheat Pasta | 200 | 7g |
| Whole Wheat Pasta | 180 | 8g |
| Rice Pasta | 210 | 4g |
Studies show that using veggie pasta can cut about 350 calories per meal. People still feel full when using tasty sauces and spices.
Can Pasta Fit in a Low Calorie Diet?
You can eat regular pasta on a diet, but watch your portions. Lower calorie options give you more choices if you’re trying to lose weight.
People stick to diets better when they don’t feel hungry. Lower calorie pasta lets you eat bigger portions while keeping calories in check.
Dr. Christopher Gardner says: “The best food choices for weight loss don’t feel like a sacrifice in portion size or taste.”
Here’s how pasta options compare:
| Pasta Choice | Calories | Calorie Reduction |
|---|---|---|
| Regular Pasta | 200 | None |
| Zucchini Noodles | 35-40 | ~80% less |
| Shirataki Noodles | 10-20 | ~90% less |
Expert Tip: “The best pasta for a diet is one you’ll actually enjoy eating. Finding something you like matters more than finding the perfect food.”
— Dr. Yoni Freedhoff, weight loss doctor
10 Best Low Calorie Pasta Options You’ll Enjoy
1. Shirataki Noodles (10-20 calories)
What they are: Made from konjac root, these clear noodles are mostly water and fiber.
Health benefits: Shirataki noodles, also known as “miracle noodles,” are popular for their extremely low calorie count. Healthline highlights their significant health benefits due to their high fiber content.
Best uses: Stir-fries, ramen, and cold noodle dishes.
Taste and texture: Slightly chewy with mild taste that soaks up sauces. They have a distinct smell when first opened, but rinsing fixes this.
Where to find them: Look for brands like Miracle Noodle in health food stores.
Cooking Tip: Rinse well, boil for 2 minutes, then dry in a hot pan to improve texture and remove any smell.
2. Zucchini Noodles (“Zoodles”) (35-40 calories)
What they are: Zucchini cut into noodle shapes.
Health benefits: Low in calories, high in potassium and vitamin C.
Best uses: Light Italian dishes like garlic and oil pasta or with pesto.
Taste and texture: Mild flavor with a slight crunch. They release water when cooked.
Land O’ Frost notes that zucchini noodles are low in saturated fat and sodium, and very low in cholesterol. They’re also a great source of protein, vitamins, and minerals.
Cooking Tip: After cutting, sprinkle with salt and let sit for 15 minutes to draw out water. Pat dry before cooking for just 1-2 minutes.
3. Spaghetti Squash (40 calories per cup)
What it is: A squash that forms spaghetti-like strands when cooked.
Health benefits: Contains vitamin C and fiber that helps keep you full.
Best uses: Works well with marinara, meat sauce, or in pasta bakes.
Taste and texture: Slightly sweet with a light crunch.
Where to find it: Most grocery stores have it seasonally. You can also find frozen versions.
BBC Good Food highlights spaghetti squash as a low-calorie alternative that can be used in various healthy recipes, offering a similar texture to traditional pasta.
Cooking Tip: Cut the squash across (not lengthwise) before cooking for longer strands.
4. Hearts of Palm Pasta (40-50 calories)
What it is: Pasta shapes made from palm tree centers.
Health benefits: Low in calories but rich in minerals.
Best uses: Works with almost any pasta sauce.
Taste and texture: Mild, slightly tangy flavor with a texture very similar to regular pasta.
Where to find it: Brands like Palmini are sold in most grocery stores.
Cooking Tip: Rinse well and soak in milk for 10 minutes to remove any tangy flavor.
5. Chickpea Pasta (190 calories)
What it is: Pasta made from chickpea flour instead of wheat.
Health benefits: Has twice the protein and three times the fiber of regular pasta.
Best uses: Works with any pasta sauce; holds up well to thick sauces.
Taste and texture: Mild, slightly nutty flavor similar to whole wheat pasta.
Where to find it: Brands like Banza are in most grocery stores.
Cooking Tip: Cook for 1-2 minutes less than the package says to avoid mushiness.
Chickpea pasta is a fantastic option for those looking to increase their protein intake while enjoying a low-calorie meal. For more high-protein snack ideas that can boost your energy levels, check out our article on the 17 Best High Protein Snacks That Actually Boost Energy
6. Kelp Noodles (10-30 calories)
What they are: Made from seaweed, these clear noodles are very low in calories.
Health benefits: Rich in iodine, calcium, and iron.
Best uses: Asian dishes, cold salads, and light soups.
Taste and texture: Crunchy texture with mild flavor that soaks up other tastes.
Where to find them: Health food stores carry brands like Sea Tangle.
Forks Over Knives mentions that kelp noodles are low in calories and can be a healthy alternative to traditional pasta, offering a unique texture and the benefits of sea vegetables.
Cooking Tip: Soak in warm water with lemon juice for 30 minutes to soften them.
7. Edamame Pasta (180 calories)
What it is: Pasta made from young soybeans.
Health benefits: High in protein (24g) and fiber (13g).
Best uses: Asian dishes, pasta salads, and with light sauces.
Taste and texture: Mild flavor with texture like whole wheat pasta but firmer.
Where to find it: Look for brands like Explore Cuisine.
Cooking Tip: These cook quickly, so check often to avoid overcooking.
Edamame pasta offers a plant-based protein punch, making it an excellent choice for vegetarians and vegans. If you’re interested in more vegetarian snack options that are high in protein, you might enjoy our 15 High Protein Vegetarian Snacks That Actually Boost Energie article.
8. Konjac Rice (10-20 calories)
What it is: Rice-shaped pieces made from konjac root.
Health benefits: Contains fiber that helps with weight loss and blood sugar.
Best uses: Stir-fries, rice bowls, curries and stews.
Taste and texture: Mild flavor with a slightly chewy texture.
Where to find it: Often sold next to shirataki noodles.
Cooking Tip: Rinse well and dry-fry to improve the texture.
9. Cabbage “Noodles” (35 calories)
What they are: Thinly sliced cabbage used as pasta.
Health benefits: Contains compounds that support your body’s natural detox.
Best uses: Asian dishes that use wider noodles.
Taste and texture: Mild flavor that soaks up sauces; softer than raw cabbage but still has some crunch.
Cooking Tip: Slice cabbage very thin, then quickly blanch in boiling water for 30 seconds.
10. Eggplant Lasagna Sheets (25 calories)
What they are: Thinly sliced eggplant used instead of lasagna noodles.
Health benefits: Contains antioxidants that help protect brain cells.
Best uses: Lasagna and other layered pasta dishes.
Taste and texture: Mild flavor that works well with Italian spices; softer than pasta but holds up well when baked.
Cooking Tip: Salt the slices and let sit for 20 minutes, then pat dry to remove excess water and bitterness.
How Many Calories Are in Low Calorie Pasta?
Calories vary widely, from 10 calories for shirataki noodles to about 190 calories for bean pastas.
For comparison, here’s how many calories are in a cup of cooked pasta alternatives:
| Pasta Alternative | Calories | % Less Than Regular |
|---|---|---|
| Shirataki Noodles | 10-20 | 90-95% |
| Kelp Noodles | 10-30 | 85-95% |
| Zucchini Noodles | 35-40 | 80-85% |
Dr. Marion Nestle explains: “The biggest calorie cuts come from veggie options that are mostly water and fiber, but higher protein options may keep you full longer.”
What is America’s Favorite Pasta?
A 2022 survey shows spaghetti is still the most popular pasta shape in the United States, followed by penne, rotini, and lasagna.
Regular wheat pasta is still the most popular, but sales of alternative pastas have grown by almost 10% in recent years. Chickpea pasta is growing the fastest.
For low calorie pasta alternatives, zucchini noodles (zoodles) are the most popular, making up about 30% of veggie pasta sales.
A recent survey found that among people who buy pasta alternatives:
- 43% buy zucchini noodles
- 28% buy chickpea pasta
- 22% buy hearts of palm pasta
- 19% use spaghetti squash
- 15% buy shirataki noodles
Growing Trend: Many pasta lovers now mix regular and alternative pastas—for example, half regular spaghetti and half zucchini noodles—to get more food with fewer calories.
Tips for Making Low Calorie Pasta Taste Great
1. Set the Right Expectations
Low calorie pasta feels different than regular pasta. Adjusting your expectations helps you enjoy it more.
Dietitian Dawn Jackson Blatner says: “Think of veggie pastas as their own unique foods, not as pasta substitutes. This helps prevent disappointment.”
2. Choose the Right Sauce
The sauce you pick can make a big difference:
- For veggie noodles: Use thicker sauces that will stick. Pre-salt watery veggies like zucchini to prevent watery sauces.
- For shirataki noodles: Use bold, flavorful sauces. Garlic, ginger, and other strong flavors help mask any odd taste.
- For bean pastas: Their stronger flavor works well with hearty sauces like marinara or meat sauce.
3. Mix and Match for Better Results
Try these tricks for tastier meals:
- 50/50 mix: Combine regular pasta with a low calorie option to cut calories while keeping some traditional pasta texture.
- Layering: In baked dishes, use layers of regular pasta and veggie alternatives.
- Topping trick: Use a small amount of regular pasta on top of low calorie alternatives for better texture.
Enhancing the flavor of low-calorie pasta can be both fun and rewarding. To satisfy your sweet tooth while keeping your protein intake high, explore our suggestions in High Protein Sweet Snacks: Satisfy Cravings & Fuel Your Body.
Finding the Right Low Calorie Pasta for You
The Guardian discusses the health implications of different pasta types, noting that while white pasta has a bad reputation, it can still be part of a healthy diet when consumed in moderation and paired with nutritious toppings.
The best pasta option depends on your goals and tastes. If cutting calories is your main goal, shirataki and veggie options offer the biggest savings. If you want better nutrition with moderate calorie cutting, bean pastas might work better.
Success comes from good preparation, the right sauce, and realistic expectations. Low calorie pasta alternatives can help you enjoy pasta while watching your calories.
Remember that the best food choices are ones you can stick with long-term. Try different options to find what works for you.
Choosing the right low-calorie pasta depends on your dietary preferences and goals. If you’re exploring other healthy alternatives, you might find our article on 10 Healthy Bread Alternatives That Actually Taste Amazing insightful.
This article was reviewed by dietitian Lisa Young, PhD, RDN, nutrition professor at New York University.
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