Keto Noodles Vs. Traditional Pasta: A Nutritional Comparison.

Suppose you are someone who has been trying different diets that are famous now- either to address a health concern or to try a different type of food. For someone, they may have seen a quick shred keto review and liked the dishes to try it. 

The reasons are numerous when you think about it. But nothing beats the wholesome taste of traditional pasta!

Anyone navigating the twisted lanes of diets and food preferences will get lost in the complex streets. With the gastronomical maps changing now and then, let me hold your hand and guide you through the new lane of keto noodles while crossing the traditional pasta avenue. 

As mentioned above, some people change their diet to fit their health concerns, such as allergies or dietary restrictions that can harm them if not followed. 

What Are Keto Noodles: 

Keto or ketogenic diet is the latest trend in the diet world wherein people consume low amounts of carbohydrates. This aids in burning fat quickly, as the diet includes replacing carbohydrates with fats. The risk of certain conditions, such as heart disease, high lipid profiles, and diabetes, can be reduced through this diet. 

On the other hand, if someone is sensitive to wheat- they might have an allergy to the protein – gluten- found in the grains used in traditional pasta. Or even those who have an allergy to whole grain, and are prone to developing celiac disease, opt for “keto noodles.”  

These noodles are a replacement for the traditional Durum wheat, whole wheat noodles used in Italian, Korean or Chinese, and Japanese cuisine. 

Types Of Keto Noodles:

  • Lupin-based noodles 
  • Vegetable pasta (Zucchini, broccoli roots, cucumber, eggplant, asparagus, kelp) 
  • Egg noodles
  • Gnocchi 

What’s in Traditional Pasta: 

Traditional pasta is made of durum wheat or whole wheat, which belong to carbohydrates. The chewy texture you get while consuming a hearty plate of spaghetti aglio-e-olio comes partly from its high gluten content. The low moisture content of this grain has allowed it to be used in the production of pasta.


Noodles Or Pasta? 

These two terms are used interchangeably in the US. The term “pasta” is generally used for Italian dishes, whereas other cuisines serving the long, stretched dough in a broth qualify as “noodles.” 


Nutritional Content: 

From the standpoint of nutritional benefits, keto noodles are far more nutritious than traditional pasta. The keto noodles have a low carbohydrate (nearly twice as little) quantity, whereas conventional pasta has more carbs. 


Macronutrient  Keto Noodles  Traditional Pasta 
Carbohydrate < 10 g  ~ 30-40 g
Protein 10-20 g or more (depending on the type of noodle) 7 g
Calories  130 Cal. or less  200 Cal.


Which Is Best? 

This question can only be answered from two perspectives- 

  1. If you are prioritizing health 
  2. If you are prioritizing tradition

From the perspective of prioritizing health, keto noodles are far healthier and more beneficial. This is because of the nature of the noodles that are consumed. If you want a slight variation of the noodles, try cucumber noodles and top them with a lemon, oregano, chili flakes, and olive oil dressing for a punch with every bite. 

However, if you prioritize tradition (and do not have any restrictions on your food), you will prefer the traditional pasta that has been loved for years! 

Author’s Pick: 

Seeing how things are nowadays, I won’t deny that my hands inch toward the low-carb variants when grocery shopping. With the feeling of momentary guilt and betrayal sinking in me, I am relieved that the next meal will include a traditional pasta recipe that is shared below! 

Recipes For Keto Noodles: 

  • Zucchini Noodles

This uses spiralized zucchini and can be replaced with other spiral-able vegetables such as cucumber, daikon, radish, or broccoli. The recipe uses one portion of zucchini, spiralized using a spiralizer (or a julienne vegetable peeler) and laid to dry. As this vegetable contains a lot of water, it can lead to thinning of the sauce made as an accompaniment. 

Bring a pot of water to a boil and add salt. Next, add the noodles and cook for 2 minutes until they are crisp and tender (just like you’d cook wheat spaghetti till it’s al-dente.) 

Transfer the blanched zoodles to ice water and let them rest; you can try blotting them dry with a paper towel if you prefer them super dry. 

Add the zoodles, basil, and olive oil to a pan on medium heat. Top it off with a dash of pepper and a pinch of salt at the end so the noodles do not leave the water. 

You can prepare this within 20 minutes. 

  • Keto Spaghetti Pasta

Choose your low-carb noodles and start cooking them as per the instructions on the packet. Then, if your choice of protein is beef, add the ground beef cooked in olive oil. The seasonings can be added to these sauteed noodles and vegetables. Then add the heavy cream and parmesan cheese to the pan and stir it in. 

Cooking time: 12 minutes. 

Recipes For Traditional Pasta: 

One-Pan Pasta: 

My go-to recipe for low-carb traditional pasta is this one-pan variant that combines all the ingredients into one pan for them to cook simultaneously. 

Add your chosen low-carb pasta to a pan, combine tomatoes, onion, garlic, pepper flakes, salt, and pepper (as per taste), and water. Adjust the measurements as per the portion size. 

Bring the water to a boil and keep stirring the pasta. Until the pasta is al dente, keep occasionally checking the combined materials. 

Top it off with parmesan if you’re feeling fancy, and voila! Enjoy your meal. 

Cooking time 9-10 minutes. 


Can I add other types of pasta? 

As mentioned, you can choose whatever pasta or noodle type you like and prepare it per the packet’s cooking instructions. 

Should I use a pan or a pot? 

That depends on the portion size, as usually, a pan can hold the noodles and their ingredients for up to two people. In addition, for better handling of the elements, pans are more accessible. 

Summing Up!

At the end of the day, keto noodles have a better nutritional value than traditional pasta when seen from the carbohydrate and protein content. The use of authentic wheat-based pasta or noodles is still quite prevalent amongst the population; however, due to the changing food preferences and health restrictions, the keto variant is picking up steam! 

Would you try keto noodles? 

Share your thoughts in the comments below. 

Author Bio:

A professional content writer with 3 years of blogging experience, Eloise Emily. She started her work as a blogger after earning her degree from California’s Loyola Marymount University. 

She contributes to several well-known blogs, including, beautyandstyleguide.comhealthjournal365, womenmagazine, and She takes pleasure in contributing to numerous foreign publications and magazine pieces. In addition, she enjoys watching movies and listening to music when she has free time.

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