Note: ALL of these are better than white pasta.
Spaghetti Squash. 42 calories, 10 grams carb, 2 grams fiber per cup
Shirataki Noodles. Made of tofu & yam flour; 40 calories, 6 grams carb, 4 grams fiber per cup
Ronzoni Healthy Harvest 100% Whole Grain & Great Value Whole Wheat Spaghetti.
Simple ingredients: Durum whole wheat flour.
180-210 calories, 39-41 grams carb, 5 grams fiber per 2-ounce serving (about 1 cup, cooked)
Barilla ‘Whole Grain’. It’s only 51% whole wheat.
But at least it contains more whole grain durum wheat flour than anything else, plus has added oat fiber.
200 calories, 41 grams carb, 6 grams fiber per 2-ounce serving (about 1 cup, cooked)
Barilla Plus (I would actually put this between ‘Like it’ & ‘Hate it’).
It contains two types of white flour (semolina is 1st ingredient; durum flour is 3rd ingredient), but it also does have a grain & legume flour blend (lentils, chickpeas, flax, barley, spelt, etc). But still just 4 grams fiber (and 210 calorie, 38 grams carb) per 2-ounce serving (about 1 cup, cooked)
The claim: only 5 grams digestible carbs per serving.
The reality: The main ingredient is simply white pasta flour (enriched semolina), with added isolated fibers (inulin, xanthan gum, pectin) and wheat gluten. Doesn’t provide the same full-body benefits as real whole grains.
And it still has 190 calories per 2-ounce serving (about 1 cup, cooked)