From near-zero carb shirataki to wheat blends that trim net carbs in half, low-carb pasta options vary widely in taste, texture, and nutrition. The right choice depends on your goals, and how much pasta pleasure you’re willing to trade for fewer carbs.

One standout is the Lower Cal Pasta from Pastabilities, which blends wheat with resistant starch to deliver high fiber, just 12g net carbs per serving, and a chewy bite that rivals traditional pasta.

Keep reading to see how it compares to other low-carb pastas and which option best fits your table.

What Counts as Low-Carb Pasta?

Low-carb pasta is any noodle that keeps net carbs to a minimum. Net carbs are calculated by subtracting fiber from total carbs. 

Most labels use this number to appeal to keto and low-glycemic eaters. But not every “low-carb” label matches how your body responds. That’s why ingredient lists and testing blood glucose are where it counts.

Some products subtract fiber that does not actually reduce your body’s carb load. 

Others manipulate serving sizes to appear friendlier on the label. Always compare grams per serving, double-check the fiber source, and test portion sizes that reflect how you really eat.

Net Carb Ranges That Matter

• 0–2g per serving: Shirataki, konjac, and glucomannan noodles fall here. These are nearly non-digestible fibers with no starch, so carb counts stay at rock bottom.

• 3–4g per serving: Hearts of palm pasta is next in line. It’s made from the inner core of palm plants and often sold canned or vacuum-sealed.

• 5–6g per serving: Edamame, soybean, and some lupin-based noodles offer a stronger bite and high protein content without climbing into double-digit carbs.

• 12–17g per serving: Wheat blends use low-glycemic flours or added fiber to reduce digestible carbs. They’re not keto-friendly, but they’re lower than regular pasta.

If you’re tracking macros or limiting spikes, options under 6g net carbs are where most low-carb eaters start. 

For those who want structure and flavor without sacrificing texture, hybrid pasta blends offer a better eating experience, even if they do not fall into the ultra-low range.

Full Comparison: Low-Carb Pasta Types Ranked

See the full recipe -> Deconstructed Lasagna with Low Carb Pasta

Low-carb pasta does not come in one shape, one texture, or one formula. Some lead with fiber. Others lean on legumes. 

A few are barely pasta at all. 

Here’s how they stack up, ranked by net carbs, taste, texture, and how they cook.

Shirataki (Konjac-Based Noodles)

• Net Carbs: 0–2g per serving

• Texture: Rubbery, springy, often described as “wet”

• Best Use: Stir-fries or heavy sauces like creamy garlic or Thai curry

• What to Know: Made from glucomannan, a root-based fiber that’s nearly calorie-free. Smell and chew can be dealbreakers. Needs rinsing and pan-drying for better results.

Hearts of Palm Pasta

• Net Carbs: 3–4g per serving

• Texture: Soft, slightly firm with the right sauce

• Best Use: Orzo, lasagna, or anything layered

• What to Know: Sourced from palm hearts, this pasta holds its shape but brings a briny, acidic flavor. It works better with creamy sauces or bold seasonings.

Edamame & Soybean Pasta

• Net Carbs: 4–6g per serving

• Texture: Chewy, dense, more “pasta-like” than most alternatives

• Best Use: High-protein meals with pesto or tomato-based sauces

• What to Know: Some brands offer edamame pastas with a great bite and solid macros. Some include additional legumes, so read the labels closely.

Pastabilities Lower Cal Pasta

• Net Carbs: 12g per serving

• Texture: Al dente, chewy, holds sauce well

• Best Use: Everyday meals where structure and flavor matter

• What to Know: Pastabilities Lower Cal Pasta is built with resistant starch and non-GMO wheat. It cooks to a firm, satisfying bite that does not fall apart.

Quick Chart: Side-by-Side Comparison

A fast look at the low-carb pasta landscape, what they offer, where they fail, and how they might fit into your pantry.

Sauce Pairings That Work

See the full recipe -> Lentil Bolognese with Low Carb Pasta

Low-carb pasta does not always shine on its own. The right sauce can rescue texture, add depth, and tie the meal together. Here’s how to match the sauce to the noodle.

For Shirataki and Konjac Noodles

These noodles need boldness. Neutral sauces will not cut through the chew.

• Creamy garlic Alfredo with cracked pepper

• Spicy Thai coconut curry with lime

• Sesame ginger soy glaze with scallions

Dry-frying the noodles first improves absorption and takes the edge off the smell.

For Hearts of Palm Pasta

This pasta holds up best with flavor-packed sauces that mask acidity.

• Basil pesto with parmesan and pine nuts

• Vodka sauce with chili flakes and cream

• Lemon-butter with roasted garlic and grilled chicken

A quick rinse and sauté in olive oil helps smooth out the tang.

For Edamame and Soybean Pasta

Edamame noodles have real bite. They do best with sauces that match their density.

• Roasted tomato and olive oil with fresh basil

• Pesto with goat cheese and cherry tomatoes

• Creamy mushroom with truffle oil and spinach

These hold their shape under pressure, making them ideal for batch-cooked meals.

For Low-Carb Pasta

The sauce clings tight to the ridges on Lower Cal Pasta - Ruffles, making every bite count.

• Slow-cooked bolognese with fresh thyme

• White cheddar cream with ground turkey and broccoli

• Spicy arrabbiata with roasted red peppers

Deal-Breakers You Should Know

Some options crash the moment they hit a plate. Others cause bloating, weird smells, or straight-up regret. These are the pasta pitfalls worth noting before stocking your pantry.

Shirataki: The Texture Turns People Off

Even after rinsing and pan-drying, shirataki noodles hold a squishy, elastic bite that does not sit right with most eaters. Add to that a fishy smell out of the package, and many people walk away after the first try.

Hearts of Palm Needs a Flavor Rescue

While low in carbs, hearts of palm pasta has a briny, pickled aftertaste that clashes with lighter sauces. It's more palatable with creamy blends or pesto. On its own, the acidity stands out.

Why We Made Delicious Pasta That Works

Most “low-carb” pastas force you to sacrifice something, taste, texture, or digestion. After years of testing, tweaking, and kitchen letdowns, we set out to create a pasta that does it all.

Pastabilities’ Lower Cal Pasta blends non-GMO wheat with resistant starch to deliver just 12g net carbs per serving, an impressive 27g of fiber, and a classic al dente bite that holds any sauce beautifully. 

No rubbery chew. No falling apart in boiling water. No flavor compromises.

Available in Penne or Ruffles, it’s built for real mealtime enjoyment, whether you’re making a slow-simmered bolognese, a creamy alfredo, or a fresh veggie primavera.

If you want pasta that supports your health goals without giving up the joy of eating it, the Lower Cal Pasta is proof you can have both.

Ready to try it for yourself? 

Stock your pantry with Pastabilities’ Lower Cal Pasta today and discover how easy it is to enjoy pasta night guilt-free.