When you think of carbs, you probably think of things like bread, potatoes, and PASTA.
Carbs have been a hot topic in the nutrition world for a while. Whether you’re limiting your carbs or just plain curious about which pastas have the most carbs, we have the answer!
Some high-carb pastas include:
- Almond flour pasta
- Brown rice pasta
- Cassava pasta
- Corn & rice flour pasta (e.g. Barilla gluten-free)
- Egg noodles
- Regular pasta
- Soba rice noodles (buckwheat)
- Veggie pasta
- Whole wheat pasta
Just how many carbs are in each of these types of pasta, and which is the HIGHEST in carbs? Find out next!
Carbs in pasta
Most types of pasta (“regular pasta”) are made from wheat flour. Wheat is a type of grain, and grains are sources of carbohydrates (carbs), a type of nutrient your body uses for energy. Carbs turn into blood sugar when you digest them, which is why they are of significance for people with blood sugar problems or who choose to limit carbs for other reasons.
Even if pasta isn’t made from wheat, it can still be high in carbs. Pasta made from corn flour, rice flour, and bean flour are still significant sources of carbs.
9 high-carb pastas
Cassava pasta – 49 grams per serving
Also known as grain-free “Paleo pasta”, cassava pasta is made from the starchy cassava root. It’s one of the few Paleo-approved pastas, but it’s also the highest-carb pasta on our list.
Brown rice pasta – 44 grams per serving
This gluten-free pasta is a good option for those with allergies (rice is a low-allergenic food), but it’s not the best if you’re watching your carb intake.
Gluten-free pasta (corn & rice flour) – 44 grams per serving
When you see pasta that looks like regular pasta but is labeled “gluten-free” (like Barilla gluten-free), it’s likely made from corn and rice flour. This is a prime example of why gluten-free doesn’t always mean low in carbs – this particular gluten-free pasta is higher in carbs than regular pasta.
Soba noodles (rice + buckwheat) – 43 grams per serving
Despite having the name ‘wheat’ in it, buckwheat is gluten-free and doesn’t contain any wheat. What IS buckwheat, then? It’s a pseudocereal, which is a plant that is treated like a grain (and has similar nutrition stats) but isn’t technically a grain. Buckwheat is a type of plant that is similar to the grass family!
Be on the lookout for certain types of soba noodles that contain wheat flour, which aren’t gluten-free. Soba rice noodles are a gluten-free choice, but both types of soba noodles (combined with wheat flour or rice flour) are higher in carbs.
Regular pasta – 42 grams per serving
Regular pasta is made from a high-protein, high-gluten flour called durum wheat. Most types of pasta are made from this type of flour, regardless of the shape. Penne, rotini, spaghetti, macaroni…they’re all just different shapes made from the same flour!
Veggie pasta – 40 grams per serving
The term veggie pasta is a bit misleading. Many people think veggie pasta is made from vegetables and not flour, so assume it’s low in carbs. Instead, veggie pasta is just regular pasta with vegetables added, but it’s very similar in carb content to regular pasta.
Egg noodles – 40 grams per serving
Like veggie pasta, egg noodles can be misleading because people assume they are made from eggs and not flour. Egg noodles are made of the same type of flour as regular pasta but have eggs added to the dough, but they aren’t significantly lower in carbs since they are primarily made from wheat flour.
Also, egg noodles are NOT gluten-free since they have flour (another misconception).
Whole wheat pasta – 39 grams per serving
Whole wheat pasta is a healthier, higher-fiber alternative to regular pasta, but it’s not much lower in carbs than regular pasta. Whole wheat pasta is slightly lower in NET carbs because of its fiber content.
Net carbs are calculated by subtracting fiber from the total carbs, which gives you the number of carbs that impact your blood sugar since fiber isn’t absorbed by your body.
Almond flour pasta – 39 grams per serving (1 cup)
Another Paleo-friendly, grain-free pasta option, almond flour pasta also contains tapioca starch, which increases its carb content (almond flour doesn’t stick together as well as wheat flour since it lacks gluten, so the starch is needed to create shaped pasta). On its own, almond flour is low in carbs and is a keto-friendly flour option, though!
Nutrition comparison of high-carb pastas
Listed in alphabetical order
| Pasta (2 oz. dry unless specified) | Calories | Total fat (saturated) | Total carbs (fiber) | Total sugars (added) | Protein |
| Almond flour pasta – 1 cup | 360 | 20 g (2 g) | 39 g (3 g) | 2 g (0 g) | 12 g |
| Brown rice pasta | 210 | 1 g (0 g) | 44 g (2 g) | 0 g | 4 g |
| Cassava pasta | 200 | 0 g | 49 g (4 g) | 2 g (0 g) | 1 g |
| Corn & rice flour pasta (e.g. Barilla gluten-free) | 190 | 1 g (0 g) | 44 g (2 g) | 0 g | 4 g |
| Egg noodles | 220 | 3 g (1 g) | 40 g (2 g) | 2 g (0 g) | 8 g |
| Regular pasta | 200 | 1 g (0 g) | 42 g (3 g) | 1 g (0 g) | 7 g |
| Soba rice noodles (buckwheat) | 200 | 1 g (0 g) | 43 g (2 g) | 1 g (0 g) | 6 g |
| Veggie pasta (Ronzoni Garden Delight) | 200 | 1 g (0 g) | 40 g (2 g) | 3 g (0 g) | 8 g |
| Whole wheat pasta | 180 | 1.5 g (0 g) | 39 g (7 g) | 1 g (0 g) | 8 g |
FAQs:
Pasta made from refined flour (regular pasta) is high in starch and not high in fiber, so it’s not exactly the healthiest type of carb you can eat. Instead, fiber-rich carbs like whole grains, fruits, vegetables, and legumes are considered nutrient-dense healthy carbs.
Whole wheat pasta is a good choice for runners because it breaks down into energy more slowly than refined pasta due to its fiber content, and it’s naturally richer in nutrients.
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