Plant-based diets have surged in popularity as more people move away from animal-heavy meals. That shift has brought many new plant-based products, including several kinds of pasta.
Lentil pasta is a common alternative to regular pasta, made from lentils—a type of legume. This article looks at how healthy lentil pasta is, whether it can help with weight loss, and what health benefits it offers.
Most lentil pastas are made from lentil flour alone, though some brands add ingredients like kale, spinach, quinoa flour, pea flour, or rice flour. Popular options include Trader Joe’s, Barilla, Tolerant, and supermarket house brands like Tesco. Red lentil pasta seems to be the most common.
Many brands keep the ingredient list short. Barilla Red Lentil Penne and Tesco Red Lentil Pasta list only red lentil flour, while Trader Joe’s Red Lentil Pasta and Tolerant Organic Red Lentil Penne use 100% organic red lentil flour. Even so, it’s a good idea to check the full nutrition facts to know exactly what you’re getting.
Nutritionally, red lentil pasta usually has about 180 calories per 56g serving, or roughly 330 calories per 100g. Green and yellow lentil pastas are a bit higher in calories, at about 340–370 calories per 100g.
Red lentil pasta is popular partly because it has fewer carbs than regular pasta. A 56g serving of red lentil pasta has about 34g of carbs, roughly 61g per 100g. Yellow lentil pasta has around 53g of carbs per 100g, and green lentil pasta has about 62g per 100g. If you want to cut carbs, yellow lentil pasta (made solely from yellow lentils) is the lowest option.
Lentil pasta is also high in protein. Red lentil pasta provides about 13g of protein per 56g serving and around 23g per 100g. Yellow lentil pasta has a similar protein level, while green lentil pasta is a bit higher at about 25g per 100g—making lentil pasta a solid plant-based protein source.
Fiber content is good too. Red lentil pasta has about 6g of fiber per 56g serving and 11g per 100g. Green lentil pasta offers similar fiber, and yellow lentil pasta has slightly less at around 9g per 100g. Fiber is important for a healthy diet, and lentil pasta can help you reach your daily fiber goals.
Lentil pasta also provides minerals like phosphorus, potassium, and notably iron—around 6mg per 100g, which is about 35% of the daily iron recommendation.
Health benefits of lentil pasta
– High protein: Protein supports muscle growth, bone health, metabolism, and immunity. A serving of lentil pasta gives about 13g of protein, making it a good choice for those cutting back on meat but still wanting enough protein.
– High fiber: Fiber aids digestion, helps lower blood sugar and cholesterol, slows digestion to keep you feeling full longer, and can support weight loss.
– Nutrient-dense: Lentils offer vitamins and minerals such as magnesium, potassium, iron, zinc, vitamin B6, folate, phosphorus, thiamin (B1), niacin (B3), riboflavin (B2), and pantothenic acid (B5). These nutrients help keep the body functioning well.
– Lower glycemic response: Studies show lentil flour produces a smaller blood sugar spike than whole-wheat flour. Lentil pasta’s lower glycemic index means it digests more slowly and can keep you satisfied longer.
– Possible extra benefits: Some research suggests roasted lentil flour can reduce menstrual bleeding. While most pasta isn’t roasted, lentils may have other benefits that improve quality of life.
Overall, lentil pasta is a tasty, safe choice for most diets. Red lentil pasta is especially good for health-focused shoppers: it’s high in plant protein and lower in carbs than regular pasta. One 56g serving of red lentil pasta has about 180 calories, 34g carbs, 6g fiber, and 13g protein. By comparison, a typical 56g serving of wheat pasta has around 200 calories, 42g carbs, and about 7g protein.
The soluble fiber in red lentil pasta helps digestion and increases satiety, which can aid weight management. It also supplies important minerals like iron, potassium, and zinc. All told, red lentil pasta is a nutritious, tasty way to enjoy a healthier pasta option.
If weight control is your goal, lentil pasta is worth considering. Its fiber and protein can help you feel fuller for longer, and its low glycemic index can help steady blood sugar and curb cravings. However, it isn’t dramatically lower in calories than regular pasta, so portion control still matters.
Green, yellow, and red lentil pastas are often considered low FODMAP, but watch portion sizes since too much of any pasta may cause digestive upset. Also check labels for added ingredients that might contain FODMAPs.
Like other high-fiber foods, lentil pasta can cause bloating and gas in some people. If fiber upsets you, try smaller portions and increase gradually.
In short, lentil pasta is a great way to add plant-based protein to your meals. It’s lower in carbs than some traditional pastas, filling thanks to its fiber, and has a lower glycemic index—making it a solid choice for people with diabetes or pre-diabetes. It’s simple to cook and works in many recipes, so whether you’re vegan, vegetarian, or just eating healthier, lentil pasta is definitely worth a try.