Pasta is an excellent source of carbohydrates, providing the energy needed to fuel your brain and muscles. Depending on the ingredients, pasta can also offer a good amount of protein and fibre — making it a nutritious and versatile staple for almost any diet.
Whether you’re following a vegan, lactose-free, low-GI, low-sodium, or gluten-free eating pattern, there’s a pasta option for you.
Why Pasta Deserves a Place in Your Diet
Pasta is more than a comfort food — it’s affordable, easy to prepare, and can be part of a balanced diet when chosen wisely. Pairing pasta with vegetables, lean proteins, and healthy fats makes for a satisfying and nutrient-rich meal.
Ingredients Matter
The ingredients used to make pasta determine its nutritional profile, texture, and flavour. While traditional pasta is made from wheat, many alternatives are now available for those looking for added fibre, higher protein, or gluten-free options.
Common pasta base ingredients include:
- Wheat
- Brown rice
- Spelt
- Quinoa
- Red lentils
- Green peas
- Chickpeas
Best Pasta Products at the Supermarket
We have put together a list of high protein and high fibre pasta products available at major supermarkets.
Nutritional information of pasta per 100g:
| Product | Protein | Fibre | Additional information |
San Remo Chickpeas Spirals Pulse Pasta  | 18g | 9g | – Gluten-free – 100g serving is approximately 30% of daily dietary fibre intake – Ingredients: chickpea flour and potato starch |
Vetta Smart Protein Spirals Pasta  | 24.9g | 10g | – Contains gluten – 100g serving is approximately 30% of daily dietary fibre intake – Ingredients: durum wheat semolina, wheat gluten, oat fibre |
San Remo Wholemeal Pasta Spirals  | 15g | 9g | – Contains gluten – 100g serving is approximately 30% of daily dietary fibre intake – Ingredients: wholemeal durum wheat semolina |
San Remo Penne Pulse Pasta  | 21.3g | 7.8g | – Gluten free – 100g serving is approximately 25% of daily dietary fibre intake – Ingredients: pea flour, chickpea flour, borlotti bean flour, lentil flour |
Barilla Chickpea Casarecce  | 19g | 15g | – Gluten free – 100g serving is approximately 50% of daily dietary fibre intake – Ingredients: chickpea flour |
Barilla Red Lentil Penne | 23g | 11g | – Gluten free – 100g serving is approximately 30% of daily dietary dibre intake – Ingredients: red lentil flour |
Keep It Cleaner Green Pea Penne Pasta  | 22g | 10g | – Gluten free – 100g serving is approximately 30% of daily dietary fibre intake – Ingredients: green pea flour |
All of these high-protein, high-fibre pasta options make it easy to boost nutrition without giving up your favourite comfort meal.
If you’re looking for the most fibre-dense choice, Barilla Chickpea Casarecce leads the pack, while Vetta Smart Protein Spirals are an excellent option if you prefer traditional wheat pasta with extra protein.
Choosing the best pasta products depends on your preferences and dietary needs. Whether you’re after a gluten-free option or one higher in protein, there’s something for everyone in today’s pasta aisle.
For more product reviews, practical eating tips and healthy supermarket swaps, explore our nutrition resources, your go-to hub for simple, evidence-based nutrition advice.