Yes, You Can Eat Pasta and Lose Weight—a Dietitian Shares the 3 Best Types To Choose
These high-protein, high-fiber picks help you stay full and satisfied
Picture this: You’re ready to start your weight loss journey. You’ve got your workout gear and you’re determined to make a change. But the second you get going, the thought of giving up carbs like your favorite pasta dishes stops you in your tracks. It can feel even harder during get-togethers when your son’s macaroni or your granddaughter’s famous lasagna is on the table. Fortunately, you don’t need to say goodbye to pasta to lose weight. What matters most is sticking to a smaller portion and improving pasta nutrients to support your goals. Here, we reveal the best types of pasta for weight loss and how to incorporate them into a healthy diet.
Why pasta gets a bad rap
If you’re surprised or even skeptical that pasta can work for weight loss, you’re not alone. Jessica Crandall, RDN, medical advisor at FuturHealth, explains why so many people tend to swear off carbs like pasta when trying to shed unwanted pounds.
“Pasta’s reputation comes from the way we usually eat it,” says Crandall. “Big portions, creamy sauces [and] extra cheese all add up quickly in calories. And most [traditional] pasta consumed is refined, so it’s low in fiber and protein. This means it digests fast and can spike blood sugar.”
Woman's World Answers
Can pasta actually be good for weight loss?
Yes! Pasta can absolutely have a place in a healthy weight-loss or weight-management plan. The most important things are paying attention to serving size and what you pair it with.
“Pasta can be part of a healthy, sustainable weight-loss plan, even for those on GLP-1” drugs such as Ozempic and Wegovy, says Crandall. “The key is choosing appropriate portions and pastas that are high in fiber and protein and pairing them with the right ingredients.” (Discover more high-fiber foods for weight loss.)
What to look for in the best pasta for weight loss
If you’re ready to add pasta to your weight-loss journey, opt for varieties that will fuel your body and ward off hunger pangs and blood sugar spikes that can derail your goals. “Look for whole-grain pasta and legume-based pasta options that contain both fiber and protein—like chickpea, lentil or bean pastas—which digest more slowly and offer lasting energy,” says Crandall. It’s also healthier for your gut because of the higher fiber content.
Remember: It’s not just the type of pasta that matters for weight loss, but also the amount of calories you consume. “For calories, aim for 180 to 220 per meal from pasta, or about 2 ounces dry (1 to 1½ cups cooked),” says Crandall. “That leaves room on the plate for protein and plenty of vegetables and other lean proteins to support gut health and nutrient absorption, while keeping meals satisfying without feeling heavy.”
The 3 best pastas for weight loss
The next time you’re at the supermarket, look for these dietitian-approved picks to help support a healthy body weight.
Barilla Protein+ Pasta
“This pasta offers significantly more protein than most standard pastas,” says Crandall. “The protein boost helps with fullness and better blood-sugar control.”
With 2 ounces of this dry pasta, you’re getting:
- 190 calories
- 10 grams of protein
- 38 grams of carbohydrates
- 5 grams of fiber
- 1gram of total fat
Tip: “Pair with lean protein such as grilled chicken, shrimp or beans to support lean muscle [mass],” says Crandall. “You can also add spinach, zucchini or cherry tomatoes to add fiber, nutrients and volume.”
Banza Chickpea Pasta
“High protein and fiber make this chickpea-based pasta filling and blood-sugar friendly—perfect for GLP-1 users who want satisfaction without overdoing it,” says Crandall.
With 2 ounces of this dry pasta, you’re getting:
- 190 calories
- 11grams of protein
- 34 grams of carbohydrates
- 5 grams of fiber
- 3 grams of total fat
Tip: “Pair with grilled chicken or shrimp and roasted veggies,” says Crandall. “A drizzle of olive oil adds healthy fat to help absorption of vitamins.”
Trader Joe’s Red Lentil Pasta
“This is a legume‑based pasta (made from red lentil flour), which means you get significantly more protein and fiber compared with typical wheat pasta. It supports fullness, steady blood sugar and supports weight‑loss efforts,” says Crandall.
With 2 ounces of this dry pasta, you’re getting:
- 190 calories
- 13 grams of protein
- 32 grams of carbohydrates
- 3 grams of fiber
- 1 gram of total fat
Tip “Pair this pasta with a light tomato‑herb or olive oil sauce,” says Crandall. “Because the pasta already contains protein and fiber, you can afford to keep fats moderate.”
The bottom line
Weight loss can be a bumpy journey, but smart swaps like these let you enjoy your favorites without feeling deprived. Enjoy your pasta, celebrate your choices and feel confident about your progress.
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