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