KETO VERDICTYES
Keto-friendly if label-checked: typically ~3–7g net carbs per serving (≈50g dry). Choose high-fiber formulas (inulin/konjac) and pair with fatty sauces for better macros.
Is Low-Carb Pasta Keto?
Pasta & Noodles
Keto-friendly if label-checked: typically ~3–7g net carbs per serving (≈50g dry). Choose high-fiber formulas (inulin/konjac) and pair with fatty sauces for better macros.
- Net carbs (100g)3.7g
- Protein (100g)12g
- Fat (100g)3g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
3.7g
Total Carbs
25g
Fiber
21g
Protein
12g
Fat
3g
Calories
160
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Low net carbs when most carbs are non-digestible fiber
- High fiber formulas blunt glycemic impact and add fullness
- Acts as a vehicle for keto fats (olive oil, pesto, Alfredo)
- Lets you recreate pasta dishes while staying within macros
- Often higher protein than wheat pasta (brand-dependent)
HEALTH BENEFITS
- Soluble fibers (e.g., inulin/konjac) may support gut health
- Higher satiety from fiber + protein can aid weight management
- Lower glycemic load versus regular pasta (when fiber-based)
- Can help maintain dietary variety on strict keto
- Useful transition food for reducing refined-carb intake
PREPARATION SUGGESTIONS
CREAMY ALFREDO
Toss with heavy-cream, parmesan-cheese, and butter; add chicken-thighs or shrimp.
PESTO BOWL
Finish with pesto, olive-oil, toasted pine-nuts, and spinach.
BOLOGNESE
Top with slow-simmered ground-beef-80-20 sauce; sprinkle extra parmesan.
CARBONARA(ISH)
Toss quickly with egg yolk, bacon, and parmesan off-heat for silky texture.
GARLIC & MUSHROOM
Sauté garlic and button-mushroom in olive oil; toss pasta and finish with herbs.