Pasta Wars: The Nutritional Content of Different Kinds of Pasta

There is a reason that pasta is so popular with college students. Paired with a simple tomato sauce, it makes an easy and inexpensive meal. However, grocery aisles are stocked with nearly unlimited types of pasta​​—from white to whole wheat to gluten free—and choosing between them can be overwhelming. We’ve shared nutritional content for some of the most common pastas to make the decision-making process a bit easier.

White Pasta

Made of refined wheat flour, white pasta contains iron which is important for the body’s growth and development. Sometimes it also contains eggs. A 2-ounce serving of white pasta contains 200 calories, 43 grams (g) of carbs, 7g of protein, and 3g of fiber.

Whole Wheat Pasta

This type is made of unrefined wheat flour and is full of iron, magnesium, and zinc. A 2-ounce serving of whole wheat pasta contains 180 calories, 39g of carbs, 8g of protein, and 7g of fiber. 

Chickpea Pasta

Chickpea pasta is gluten free, making it an ideal option for those with dietary restrictions. Like white and whole wheat pasta, it contains iron. It also contains potassium and magnesium. Magnesium is very important, as it is the fourth most plentiful mineral in the human body. Per each 2-ounce serving, chickpea pasta has 190 calories, 35g of carbs, 11g of protein, and 8g of fiber. 

Red Lentil Pasta 

This pasta, made of red lentil flour, is also gluten free. It contains potassium which is vital for the functioning of all cells, and has slightly less iron than chickpea pasta. Per 2-ounce serving, it contains 180 calories, 34g of carbs, 13g of protein, and 6g of fiber. 

Vegetable Pasta

Veggie pasta contains wheat and powder from a variety of vegetables such as carrots and sweet corn. Depending on the brand, 2 ounces can contain one-fourth to a half serving of vegetables. Typically, a 2-ounce serving contains 200 calories, 41g of carbs, 8g of protein, and 4g of fiber.

Knowing the nutritional content for different types of pasta can be valuable for determining how they fit your dietary needs. It can also be useful when shopping for pasta dish ingredients. The next time you’re at the store, keep this helpful information in mind … and maybe try different pasta types just for fun to see which one you like best.