There are many types of pasta out there, from regular wheat-based pasta to grain-free alternatives – so which pastas are the highest in fat?
(Keep in mind that most types of pasta are considered low-fat with 1.5 grams or less per serving, so even some of the highest-fat pastas aren’t that high in fat – they are just higher in fat in comparison.)
Some of the higher-fat pastas are:
- Almond flour pasta
- Chickpea pasta
- Egg noodles
- Edamame pasta
How much fat is in each of these types of pasta, and how do they stack up against each other? Read on to find out!
Fat in pasta
Pasta is usually made from refined (the fiber-rich parts are removed) durum wheat flour. Wheat is low in fat, which makes most types of pasta low in fat.
The small amount of fat in pasta is primarily unsaturated fat, not saturated fat (saturated fat is primarily found in foods like meat, full-fat dairy, coconut, and palm fruit).
Other types of pasta including wheat-free and gluten-free options tend to be higher in fat because they’re made with ingredients other than wheat. We’ll review some higher-fat pastas next!
4 high-fat pastas
Almond flour pasta – 20 grams per serving
Almond flour pasta takes the cake in terms of being the highest-fat pasta with 20 grams of fat per serving (it’s also the highest-calorie pasta). Almond flour is a favorite among keto and Paleo dieters (though it’s not great if you have certain allergies like tree nuts).
This particular type of pasta contains tapioca starch, which makes it too high in carbs to be keto– and low-carb friendly. However, it’s gluten-free and suitable for Paleo dieters.
Don’t let the high fat content deter you from almond flour pasta – the majority of it is heart-healthy unsaturated fat.
Chickpea pasta – 3 grams per serving
Made from dried and ground-up chickpeas (a type of legume), chickpea pasta is naturally rich in fiber and protein. It’s not very high in fat (the term low-fat refers to things that contain 3 grams or less of fat per serving), but is slightly higher in fat than most other types of pasta, so it made our list.
Chickpea pasta isn’t Paleo or keto-friendly, but it’s gluten-free and a good option if you have a wheat allergy.
Egg noodles – 3 grams per serving
What sets egg noodles apart from regular pasta? You guessed it – eggs!
Regular pasta doesn’t usually include eggs – though there are a few types of pasta that do contain eggs.
Egg noodles are made from wheat flour and eggs, giving them a rich yellow color from the egg yolks. Because of the addition of eggs, egg noodles are slightly higher in fat (and protein!) than regular pasta.
Edamame pasta – 3.5 grams per serving
An extremely fiber- and protein-rich pasta alternative, edamame pasta is made from soybeans. Because it’s made from soybeans and not wheat, it’s slightly higher in fat than regular pasta.
Edamame pasta isn’t Paleo-friendly or keto-friendly, but it’s a good grain-free choice that is also gluten-free (like all grain-free pastas).
Nutritional comparison of high-fat pastas
| Pasta (2 oz. dry unless specified) | Calories | Total fat (saturated) | Total carbs (fiber) | Protein |
| Almond flour pasta (1 cup) | 360 | 20 g (2 g) | 39 g (3 g) | 12 g |
| Chickpea pasta | 190 | 3 g (0 g) | 35 g (5 g) | 11 g |
| Egg noodles | 220 | 3 g (1 g) | 40 g (2 g) | 8 g |
| Edamame pasta | 180 | 3.5 g (0 g) | 20 g (13 g) | 24 g |
FAQs:
Healthy fats are those that are primarily made of unsaturated fat, which is usually found in plant-based foods. For instance, adding olive oil to pasta instead of butter is one way to add healthy fats, as well as pesto.
Plain pasta isn’t very high in fat, but the things you add to pasta can rack up the fat content quickly. Oil, butter, meat sauces, and cheese can quickly make plain low-fat pasta a high-fat dish.
Whole wheat pasta is considered better for you than regular enriched pasta because it’s naturally richer in nutrients and fiber, a nutrient that is important for heart and digestive health.
Almond flour pasta has the most calories because it’s the highest in fat (fat provides more calories per gram than carbs and protein). It contains 360 calories per serving compared to around 180-200 calories per serving of regular pasta.
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