12 Best Low-Carb Pasta and Noodles
Here’s the list of the best types of low-carb pasta and noodles that you can use in a Keto Diet:
- Edamame Pasta
- Soy Pasta
- Pumpkin Seed Pasta
- Hazelnut Flour Pasta
- Spaghetti Squash
- Mung Bean Fettuccine
- Shirataki Noodles
- Kelp Noodles
- Zucchini Noodles
- Butternut Squash Noodles
- Sweet Potato Noodles
- Pesto Kelp Noodles
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Franziska Spritzler, Registered Dietitian:
"Low-carb pasta can be a great way to enjoy a beloved comfort food while sticking to a low-carb diet. Many of these alternatives are made from nutrient-dense ingredients like vegetables, legumes, or high-fiber konjac root."
Edamame Pasta
Edamame pasta is a high-protein, gluten-free alternative to traditional pasta. Derived from Edamame beans, this pasta has become a popular product, as it is very rich in fiber and low in carbohydrates.
Explore Cuisine, Seapoint Farms, and The Only Bean are some of the famous brands that produce edamame pasta. Explore Cuisine uses organic ingredients and quality products. Seapoint Farms organic edamame pasta is flavorful and has good texture. The Only Bean is famous for being diverse and 100% non-GMO.
Edamame pasta is a great source of protein and fiber, and it’s also rich in folate, which is important for bone health. The table below shows the nutritional values of edamame pasta per serving (57 g).
| Protein (g) | 22 |
|---|
| Calories (kcal) |
210 |
| Fat (g) |
3.5 |
| Carbohydrates (g) |
22 |
| Sugar (g) |
5.98 |
| Fiber (g) |
17 |
Soy Pasta
Soy pasta is healthy, gluten-free pasta from the soybeans with low carbohydrate content. Some of the popular brands for soy pasta include Explore Cuisine, The Only Bean, and Banza with organic ingredients.
There are a variety of products from The Only Bean company that focuses on soy pasta, which is nutrient-dense and GMO-free. Banza is flavorful and protein-packed.
Soy pasta contains high protein levels and is a good source of fiber and iron. It cooks similarly to regular pasta. Its nutritional values per serving (50 g) are provided in the table below.
| Protein (g) | 2 |
|---|
| Calories (kcal) |
187 |
| Fat (g) |
3 |
| Carbohydrates (g) |
19 |
| Sugar (g) |
4 |
| Fiber (g) |
14 |
Pumpkin Seed Pasta
Pumpkin seed pasta is a plant-based, gluten-free alternative to regular pasta with protein and healthy fats. It's also packed with various vitamins and minerals with low levels of carbohydrates.
The best pumpkin seed pasta is Explore Cuisine, The Only Bean, and Pasta Plus, which contain organic ingredients. Only Bean brings many varieties of pumpkin seed pasta non-GMO in the market. Enriched with nutrients, Pasta Plus has a good taste and texture and is rich in proteins. Here are its nutritional values per serving.
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| Protein (g) | 6.2 |
|---|
| Calories (kcal) |
154.2 |
| Fat (g) |
6.6 |
| Carbohydrates (g) |
18.8 |
| Sugar (g) |
2.8 |
| Fiber (g) |
2 |
Hazelnut Flour Pasta
Hazelnut flour pasta has a unique nutty flavor and is a good source of healthy fats. It's also free of grains and gluten. Some of the top-rated brands include The Only Bean, Cappello's, and Explore Cuisine.
Explore Cuisine focuses on all organic ingredients and sustainability. The Only Bean provides a wide array of hazelnut flour pasta products, all rich in nutrients and non-GMO. While Cappello products taste and feel good, they also contain high protein.
The following table summarizes the nutritional values per serving of hazelnut flour pasta.
| Protein (g) | 6.25 |
|---|
| Calories (kcal) |
177 |
| Fat (g) |
7.75 |
| Carbohydrates (g) |
20.75 |
| Sugar (g) |
1.25 |
| Fiber (g) |
1.5 |
Spaghetti Squash
Spaghetti squash is a low-carb pasta alternative with very low calories. It's also a good source of vitamin A, and its naturally sweet flavor makes it a delicious choice.
One of the best Brands of Spaghetti Squash is Trader Joe's Green Giant Veggie Noodle Co. Trader Joe's has established a good reputation by offering quality products at low prices. Green Giant gives in pre-packed, convenient spaghetti squash ready for cooking. Veggie Noodle Co. provides fresh, organic spaghetti squash noodles that are now gaining taste and texture rave reviews.
Here are the nutritional values per serving (101 g) of spaghetti squash.
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| Protein (g) | 0.64 |
|---|
| Calories (kcal) |
31.3 |
| Fat (g) |
0.57 |
| Carbohydrates (g) |
6.98 |
| Sugar (g) |
2.79 |
| Fiber (g) |
1.52 |
Mung Bean Fettuccine
Mung bean fettuccine is a high-protein and gluten-free pasta substitute made from mung beans. It is fiber-rich, low in carbohydrates, and contains essential vitamins and minerals. A few good brands of mung bean fettuccine include Explore Cuisine, Thrive Market, and Lotus Foods.
Explore Cuisine focuses on organic ingredients. Thrive Market offers mung bean fettuccine at a good quality but relatively low price for affordability to most users. Lotus Foods is famous for providing good taste and texture, besides its commitments to using purely non-GMO ingredients.
Mung bean fettuccine is high in protein, iron, and folate, and it’s also gluten-free and easily digestible. Here are the nutritional values of Mung Bean Fettuccini per serving (56 g).
| Protein (g) | 22 |
|---|
| Calories (kcal) |
205 |
| Fat (g) |
2 |
| Carbohydrates (g) |
21 |
| Sugar (g) |
4 |
| Fiber (g) |
11 |
Shirataki Noodles
Shirataki noodles are a low-calorie, low-carb, and gluten-free pasta alternative from the Konjac plant. They are high in fiber and have a chewy texture. Some of the best brands available are Miracle Noodle, House Foods, and Nasoya.
Miracle Noodle is well known for its vast variety of shirataki noodle products and the quality it maintains. House Foods offers shirataki noodles with excellent taste and texture, thus being the most favored option for health-minded consumers. The same company provides pre-seasoned shirataki noodles in their Nasoya brand, bringing consumers a flavor punch in one very easy-to-make side.
Shirataki noodles are very low in carbohydrates and calories, which makes them ideal for low-carb diets. Let’s take a look at their nutritional values per serving (112 g).
| Protein (g) | 0 |
|---|
| Calories (kcal) |
10.1 |
| Fat (g) |
0 |
| Carbohydrates (g) |
3 |
| Sugar (g) |
0 |
| Fiber (g) |
3.02 |
Kelp Noodles
Kelp noodles are popular low-carb, low-calorie, and gluten-free options that offer a good source of iodine, which is essential for thyroid hormones. However, they have a slightly fishy taste that some people may not like.
Kelp noodles are also crunchy and derived from kelp, an edible seaweed. Some of the leading brands of kelp noodles include Sea Tangle, Gold Mine Natural Food Co., and SeaSnax. Sea Tangle is recognized among the top brands, maintaining quality by sourcing sustainably harvested kelp to make its noodles.
Gold Mine Natural Food Co. is much renowned for its kelp noodles, which have good taste and nutrients. SeaSnax also presents organic kelp noodles, easy to prepare and versatile, making a majority of health-conscious consumers love them.
Here are the nutritional values per serving (113 g) of kelp noodles.
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| Protein (g) | 0.2 |
|---|
| Calories (kcal) |
5.65 |
| Fat (g) |
0.1 |
| Carbohydrates (g) |
2.99 |
| Sugar (g) |
0 |
| Fiber (g) |
1.02 |
Zucchini Noodles
Zoodle or zucchini noodles are a low-calorie alternative pasta and gluten-free source made from spiralized zucchini. Some of the best brands for zucchini noodles include Veggie Noodle Co., Cece's Veggie Co., and Green Giant.
Veggie Noodle Co. makes some fresh organic zucchini noodles that have good taste and texture. Cece's Veggie Co. offers many different types of vegetable noodles, including zucchini.
Zucchini noodles are low in carbs and calories while also high in water content. They're a good source of vitamins, minerals, and antioxidants but low in carbohydrates and are easy to prepare. Their nutritional values per serving (85 g) are provided in the following table.
| Protein (g) | 1 |
|---|
| Calories (kcal) |
15.3 |
| Fat (g) |
0 |
| Carbohydrates (g) |
3 |
| Sugar (g) |
1 |
| Fiber (g) |
1.02 |
Butternut Squash Noodles
Butternut Squash noodles are high in vitamins A and C, as well as fiber. They're also low-calorie and suitable for low-carb and calorie-conscious diets like Keto. You can also use these noodles as a pasta substitute or in various dishes.
Cece's Veggie Co., Green Giant Veggie Spirals, and Whole Foods 365 Everyday Value are some of the popular brands of Butternut Squash noodles. Cece's Veggie Co. offers high-quality, organic vegetable noodles with a good texture and flavor.
Green Giant Veggie Spirals provides pre-spiralized butternut squash noodles that cook quickly and retain their shape well. Whole Foods 365 Everyday Value is a budget-friendly option without sacrificing quality, ideal for everyday use.
Butternut squash noodles offer a higher carb content than other noodles but are still lower than traditional pasta. They're a good source of vitamin A and have a naturally sweet flavor. The following table shows the nutritional values per serving (100 g) of Butternut Squash noodles.
| Protein (g) | 0.9 |
|---|
| Calories (kcal) |
44 |
| Fat (g) |
0 |
| Carbohydrates (g) |
12 |
| Sugar (g) |
2.1 |
| Fiber (g) |
2.1 |
Sweet Potato Noodles
Sweet potato noodles are rich in vitamins A, C, and B6, as well as fiber and antioxidants. They offer a naturally sweet flavor that complements savory and sweet dishes alike. These noodles are suitable for gluten-free and low-calorie diets, promoting health-conscious choices.
Cece's Veggie Co., Green Giant Veggie Spirals, and Whole Foods 365 Everyday Value are some of the popular brands of sweet potato noodles. Cece's Veggie Co. provides high-quality, organic vegetable noodles.
Green Giant Veggie Spirals provides convenient sweet potato noodles that cook quickly and hold their shape well, perfect for easy meal preparation. Whole Foods 365 Everyday Value are budget-friendly without compromising on quality.
Sweet potato noodles are flavorful options that contain vitamin A and antioxidants. They also have a sweet taste, making them enjoyable for anyone who loves sweetness. Each serving (85 g) contains the following nutritional values.
| Protein (g) | 1 |
|---|
| Calories (kcal) |
69.7 |
| Fat (g) |
0 |
| Carbohydrates (g) |
17 |
| Sugar (g) |
4 |
| Fiber (g) |
2.98 |
Pesto Kelp Noodles
Pesto kelp noodles are low-calorie, mineral-rich, and gluten-free options suitable for keto, low-carb, and plant-based diets. Kelp is a good source of iodine and other minerals.
Some of the most popular brands producing pesto kelp noodles are Sea Tangle Noodle Company, Gold Mine Natural Food Co., and Sunfood Superfoods. Sea Tangle noodles are high-quality kelp noodles with a firm texture and mild taste, ideal for absorbing flavors like pesto.
Gold Mine Natural Food Co. offers organic kelp noodles that are carefully harvested and prepared, ensuring freshness and a good texture for pesto dishes. Sunfood Superfoods provides raw kelp noodles that retain their natural nutrients and are versatile for use with various sauces, including pesto.
Pesto kelp noodles combine the low-carb benefits of kelp with the taste of pesto sauce. This ready-to-eat option is perfect for a quick and flavorful meal. The following table shows the nutritional values of these noodles per serving (113 g).
| Protein (g) | 0 |
|---|
| Calories (kcal) |
5.65 |
| Fat (g) |
0 |
| Carbohydrates (g) |
2.99 |
| Sugar (g) |
0 |
| Fiber (g) |
1.02 |
Many brands are offering low-carb Keto-friendly types of pasta and noodles. I have handpicked the 10 best brands, which provide the above kinds of pasta and noodles.
10 Best Low-Carb Pasta Brands
There are many pasta brands available, but many of them do not align with the Keto Diet rules and goals. We have selected the best low-carb options based on nutritional profile, especially carbohydrate content and ingredient quality. Here are the top 10 low-carb pasta brands:
- Perfect Keto Mac and Cheese
- Miracle Noodles Angel Hair
- Palmini Low Carb Linguine
- Explore Edamame Spaghetti
- Solely Organic Dried Spaghetti Squash
- WonderSlim Spicy Cheese High-Protein Pasta
- Great Low-Carb Bread Company Penne Pasta
- It’s Skinny Low-Carb Konjac Pasta
- Pastabilities Good Day Pasta
- Lion Keto Penne
Perfect Keto Mac and Cheese
Perfect Keto specializes in products that support ketogenic and low-carb lifestyles, focusing on clean ingredients and convenience. While they don't specifically have a pasta product, they offer alternatives that align with keto principles.
Perfect Keto pasta is low in carbohydrates and high in healthy fats, which makes it perfect for the Keto Diet. Its nutritional values per 2.5 oz. (71 g) are mentioned in the following table.
| Cooking State | Dry Mix | After Cooking |
|---|
| Protein (g) |
23 |
24 |
| Calories (kcal) |
210 |
290 |
| Fat (g) |
8 |
17 |
| Carbohydrates (g) |
26 |
27 |
| Sugar (g) |
3 |
4 |
| Fiber (g) |
20 |
20 |
Miracle Noodles Angel Hair
Miracle Noodles Angel Hair, produced by Miracle Noodle, are a popular choice among those following low-carb, keto, gluten-free, or vegan diets. These noodles are low in calories and carbohydrates and also gluten-free. They have a mild flavor and can be used in a variety of dishes and sauces. Here are their nutritional values in a 3 oz. (85 g) serving.
| Protein (g) | 0 |
|---|
| Calories (kcal) |
5 |
| Fat (g) |
0 |
| Carbohydrates (g) |
3 |
| Sugar (g) |
0 |
| Fiber (g) |
2 |
Palmini Low Carb Linguine
Palmini Low Carb Linguine is a unique product made from hearts of palm, designed to cater to individuals following low-carb, keto, gluten-free, or vegan diets. It’s a low-calorie and low-carb option, which is free of gluten and sugar. The following table summarizes its nutritional values per serving (75 g).
| Protein (g) | 2 |
|---|
| Calories (kcal) |
20 |
| Fat (g) |
0 |
| Carbohydrates (g) |
4 |
| Sugar (g) |
0 |
| Fiber (g) |
2 |
Explore Edamame Spaghetti
Explore Cuisine's Edamame Spaghetti is a unique pasta alternative made primarily from organic edamame (green soybeans). It's a popular choice among those following gluten-free, vegan, vegetarian, and high-protein diets.
This spaghetti is 100% organic, non-GMO, plant-based, and high in protein that helps you feel full. It also has a better taste and texture than most edamame pasta brands. Here are their nutritional values in a 2 oz. (56 g) serving.
| Protein (g) | 24 |
|---|
| Calories (kcal) |
180 |
| Fat (g) |
3.5 |
| Carbohydrates (g) |
20 |
| Sugar (g) |
3 |
| Fiber (g) |
13 |
Solely Organic Dried Spaghetti Squash
Solely Organic Dried Spaghetti Squash offers a convenient and versatile option for adding spaghetti squash into various dishes. This non-GMO, gluten-free product is made from only one organic ingredient, making it easy to prepare and add all the vegetables you need in your diet. The following table shows its nutritional values per serving (13 g).
| Protein (g) | 2 |
|---|
| Calories (kcal) |
30 |
| Fat (g) |
0 |
| Carbohydrates (g) |
6 |
| Sugar (g) |
4 |
| Fiber (g) |
2 |
WonderSlim Spicy Cheese High-Protein Pasta
WonderSlim Spicy Cheese High-Protein Pasta is a specialized product for those looking for a high-protein, low-carb option that also offers bold flavors. This spicy, nutritious, low-carb, and high-protein pasta is a microwave-ready option that takes less than 10 minutes to prepare.
It’s low in net calories and provides all the essential nutrients like fat and protein you need in a low-carb diet. Let’s take a look at its nutritional values in 1 packet (37 g).
| Protein (g) | 12 |
|---|
| Calories (kcal) |
130 |
| Fat (g) |
2 |
| Carbohydrates (g) |
18 |
| Sugar (g) |
2 |
| Fiber (g) |
3 |
Great Low-Carb Bread Company Penne Pasta
The Great Low-Carb Bread Company offers a variety of low-carb products, including pasta alternatives like Penne Pasta. This pasta is another low-carb, low-calorie, high-fiber, and gluten-free option that is high in protein. It’s suitable for a variety of dishes, including pasta salads, casseroles, and baked dishes. Here are its nutritional values in a 2 oz. (56 g) serving.
| Protein (g) | 12 |
|---|
| Calories (kcal) |
100 |
| Fat (g) |
1 |
| Carbohydrates (g) |
25 |
| Sugar (g) |
0 |
| Fiber (g) |
18 |
It’s Skinny Low-Carb Konjac Pasta
If you don’t have much time for cooking and want the pasta to be ready in 2 minutes, the Skinny Low-Carb Konjac Pasta is the best choice for you. "It’s Skinny" low-carb konjac pasta is a specific brand that specializes in konjac-based pasta alternatives.
Konjac pasta is made from the root of the konjac plant, which is naturally very low in carbohydrates and calories. It's manly made of glucomannan fiber, which aids in digestion and promotes a feeling of fullness without adding significant calories or carbohydrates.
Konjac pasta is extremely low in calories, typically containing only about 5-10 calories per serving. This makes it an excellent choice for calorie-restricted diets. The following table shows its nutrients in a 3.52 oz. (100 g) serving.
| Protein (g) | 0 |
|---|
| Calories (kcal) |
4.5 |
| Fat (g) |
0 |
| Carbohydrates (g) |
2 |
| Sugar (g) |
0 |
| Fiber (g) |
2 |
Pastabilities Good Day Pasta
Pastabilities Good Day Pasta is a brand that offers a variety of pasta products, known for their colorful and creatively shaped pasta that appeals to both children and adults. This pasta is made from durum wheat semolina, which is a high-protein flour derived from durum wheat, giving the pasta a firm texture and enhances its cooking properties.
Pastabilities Good Day Pasta is a great alternative to traditional pasta due to its low calories and high protein content. Whether you are trying to cut carbs or looking for keto alternatives, Pastabilities Protein Pasta is one of the best options. Here are its nutritional values in a 2 oz. (56 g) serving.
| Protein (g) | 24 |
|---|
| Calories (kcal) |
190 |
| Fat (g) |
1.5 |
| Carbohydrates (g) |
24 |
| Sugar (g) |
1 |
| Fiber (g) |
7 |
Lion Keto Penne
"Lion Keto Penne" is a pre-cooked, gluten-free, and grain-free product designed for individuals following ketogenic or low-carb diets. You can use this nutritious pasta in many diets, including Ketogenic, Paleo, Primal, Low-Carb, and Vegetarian. The following table summarizes its nutritional values per 3.5 oz. (100 g) serving.
| Protein (g) | 0 |
|---|
| Calories (kcal) |
10 |
| Fat (g) |
0 |
| Carbohydrates (g) |
4 |
| Sugar (g) |
0 |
| Fiber (g) |
4 |
Summary
A low-carb pasta is a good choice for those who are starting low-carb diets or trying to lose weight by decreasing and minimizing their carbohydrate intake.
Please note that carbohydrates are not the only important factor in weight loss. You should also consider the calorie content in the foods and drinks you consume if you aim to lose weight.
