…I was asked this the other day after someone switched to a higher-protein pea pasta from regular pasta:
“Morning Matt, just done some protein swaps – this pasta is nearly 4x higher in protein but nearly double the calories and fat. Have I made a mistake?”
And honestly, this is a great question.
Because when you look at the label, it does seem like your good intentions have been stolen. More calories? More fat?
BUT…
Sneaky label alert
The nutrition info for “regular” pasta was based on it being uncooked, while the protein-packed ones (pea, lentil, chickpea etc) was based on it being cooked.
So, let’s compare apples with apples. Or… fusilli with fusilli?
Here’s the uncooked comparison (based on 80g dry weight):
Pea pasta- 80g uncooked
• 271 calories
• 17.6g protein
• 43.2g carbs
• 6.96g fibre
Regular pasta- 80g uncooked
• 286 calories
• 10g protein
• 58g carbs
• 2.56g fibre
So, actually per portion:
Fewer carbs
More protein
Over 2x the fibre
Similar calories (but it’s going to be so much more filling)
AND… it keeps you full, which helps you eat less later
I had a lentil and beetroot pasta bolognese tonight with lean beef mince and cheese.
Simple, filling, and… yes, I did consider sprinkling mackerel on top but thought I’d save that for breakfast now there’s a shortage
So no, not a mistake at all.
If you’re looking to:
Get more protein in
Feel fuller for longer
Avoid the late night hunger games…
Then swaps like this can be super powerful. .
And if you ever doubt your pasta choices?
Just remember…
There are worse things than accidentally eating slightly more fibre and protein…
Like the shortage of tinned mackerel and sardines. Never thought I’d have to plan stories to tell my kids when they’re older that “back in my day, we ate tinned mackerel whenever we wanted. Some people didn’t even like it”
Anyway, tangent over. Enjoy your high protein pasta if you like it stick to your normal pasta and get your fibre and protein in elsewhere
And if you would like my sheet on 30 ways to increase your protein intake? Reply with ‘protein’
Matt