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Pasta Varieties

Photo: Randy Mayor
A 2-ounce pasta portion is about 200 calories. Beyond that, there's lots to explore on today's noodle shelves.

Pasta goes far beyond classic spaghetti. Here's the info you need to master the pasta aisle like a champ.

SOBA NOODLES

A tasty, thin Japanese noodle made with buckwheat, which isn't wheat, but it's usually blended with wheat so not gluten-free. Check the label—can be high in sodium.

8g protein, 0g fiber, 450mg sodium

WHOLE-WHEAT SPAGHETTI

The nutty, slightly sweet flavor and chewy texture pair well with a robust, chunky sauce. Tops for fiber, and counts as a whole-grain serving.

8g protein, 7g fiber, 5mg sodium

UDON NOODLES

A thick, ropy Japanese wheat noodle that stands up well in a rich broth. Try it in our Chicken-Udon Soup.

8g protein, 3g fiber, 82mg sodium

DURUM SEMOLINA SPAGHETTI

The Italian classic, made from a high-gluten, high-protein, hard wheat called durum that yields that beautiful al dente texture. Look for 100% semolina on labels.

7g protein, 2g fiber, 4mg sodium

GLUTEN-FREE BROWN RICE SPAGHETTI

A rare whole-grain option among gluten-free noodles made from corn and potato starch; similar nutrition to semolina.

5g protein, 2g fiber, 0mg sodium

VEGGIE-ENHANCED SPAGHETTI

Dried vegetable powders add color, but only trace vitamins and minerals. In other words, buy if you like the color or flavor, but for vegetables, you'll have to put those in the sauce.

7.5g protein, 6g fiber, 20mg sodium