Pasta is a staple food for many people around the world. It’s tasty, versatile, and relatively inexpensive. However, some types of pasta can be high in sodium. For people looking to reduce their sodium intake, choosing a low-sodium pasta option is important.
Why does pasta contain sodium?
All pasta contains some sodium because it’s an ingredient that’s added during processing. Salt is added for a few reasons:
- It enhances flavor
- It acts as a preservative
- It helps the pasta retain water which improves the texture
The amount of sodium in pasta depends on the specific ingredients and manufacturing process. In general, conventional dried pasta contains more sodium than fresh pasta. Dried pasta goes through an extrusion process where salt is added to the dough. Fresh pasta usually just contains flour, eggs, and sometimes oil or water.
How much sodium is in different types of pasta?
The sodium content can vary greatly among the many different types and brands of pasta. Here are some averaged sodium values for 1 cup of cooked pasta:
- Spaghetti: 200-300mg
- Penne: 150-200mg
- Fettuccine: 150-200mg
- Elbow macaroni: 150-200mg
- Lasagna noodles: 300-400mg
- Egg noodles: 150-250mg
- Whole wheat pasta: 5-150mg
- Gluten-free pasta: 5-200mg
- Fresh pasta: 1-50mg
As you can see, sodium content varies widely even within each pasta shape type. Factors like the specific brand, added ingredients, and cooking method impact the sodium levels.
How to choose a low-sodium pasta
When shopping for pasta, read nutrition labels closely and compare brands. Look for ones with 140mg of sodium or less per serving. This aligns with the FDA’s definition of “low sodium”.
Here are some things to look for to find low-sodium pasta options:
- Whole wheat pasta tends to be lower in sodium since it contains fewer additives.
- Sea salt or low-sodium sea salt in the ingredient list indicates less sodium than regular table salt.
- No salt added or unsalted pasta has the lowest sodium levels.
- Legume-based pastas like chickpea or lentil are usually lower in sodium than traditional semolina flour pastas.
- Organic, all-natural, or minimally processed pastas typically have lower sodium.
- Make sure to check sodium levels for sauces and condiments added to pasta dishes.
Best low-sodium pasta brands
When comparing sodium levels between specific brands, these tend to consistently have lower amounts of sodium for a 1 cup cooked serving:
Brand | Sodium (mg) |
---|---|
Banza Chickpea Pasta | 110 |
Barilla Protein+ Pasta | 120 |
Explore Asian Organic Black Bean Spaghetti | 150 |
Tolerant Organic Chickpea Penne | 140 |
Trader Joe’s Organic Brown Rice Fusilli | 110 |
While many of these low-sodium pastas are made from legumes or whole grains, Barilla Protein+ is a traditional semolina pasta made with added protein and only 1% salt.
Tips for reducing sodium in pasta dishes
Beyond choosing a lower-sodium pasta, there are other ways to reduce the sodium content in pasta meals:
- Use unsalted butter or olive oil instead of salt.
- Flavor sauces with herbs, spices, garlic, and onion instead of salt.
- Make sauces from scratch instead of using canned, jarred, or packet mixes.
- Rinse canned beans, tuna, or vegetables before adding to pasta.
- Choose low-sodium or no salt added versions of canned tomatoes, vegetable or chicken broth.
- Skip salty Parmesan cheese or use a low-sodium alternative.
- Use plain Greek yogurt instead of sour cream.
- Avoid packaged croutons or bacon bits as garnish.
Sample low-sodium pasta recipes
Here are a few flavorful pasta dish ideas that are lower in sodium:
Lemon and Rosemary Veggie Pasta
- Whole wheat fusilli
- Sauteed zucchini, yellow squash, grape tomatoes
- Garlic, lemon zest, fresh rosemary
- Olive oil, fresh lemon juice
- Freshly ground black pepper
- Parmesan (optional)
Pesto Chicken Pasta with Tomatoes
- Protein+ penne
- Sauteed chicken breast
- Cherry tomatoes, halved
- Basil pesto
- Fresh mozzarella
Southwest Quinoa Pasta Salad
- Red quinoa fusilli
- Black beans, rinsed
- Corn, bell pepper, red onion
- Cilantro, lime juice, cumin
- Greek yogurt
Conclusion
Choosing a lower-sodium pasta and preparing it with fresh, unprocessed ingredients is an easy way to reduce your sodium intake. Look for whole wheat or legume-based pastas with 140mg of sodium or less per serving. Read labels closely, rinse canned items, and season dishes with herbs and spices instead of salt. With some simple tweaks, you can still enjoy flavorful pasta meals while improving your heart health by cutting back on sodium.