The essentials in 30 seconds
- Low carb pasta: pasta in which starchy durum wheat semolina is replaced with other ingredients (konjac, pulses, fibre and protein).
- They are not all equal: lentil pasta still has 50 g of carbs per 100 g, and konjac provides almost nothing (no carbs, no protein).
- The best compromise: Steiner's high protein pasta, with 1 g of carbs, 26 g of protein and 57 g of fibre per 100 g, and a real pasta taste.
- The point to watch: very high in fibre, so introduce it gradually.
What is low carb pasta?
Regular pasta is mostly starch: about 71 g of carbohydrate per 100 g of dried pasta. Low carb pasta replaces all or part of the durum wheat semolina with other ingredients. There are three main families:
Steiner's pasta or regular pasta: head to head
Per 100 g of dried pasta. Steiner's: label. Regular pasta: USDA FoodData Central (dry pasta), carbohydrate excluding fibre as in Europe.
On the plate, for a generous 200 g portion of cooked pasta: about 1.2 g of carbs, 22 g of protein and 260 kcal with Steiner's pasta, versus 58 g of carbs, 12 g of protein and 316 kcal with regular pasta.
The comparison: konjac, lentil or high protein pasta?
| Per 100 g | Carbs | Protein | Fibre | kcal |
|---|---|---|---|---|
| Durum wheat pasta (dried) | 71 g | 13 g | 3.2 g | 371 |
| Red lentil pasta (dried) | 50 g | 26 g | 6.5 g | 334 |
| Konjac noodles (ready to eat) | 0 g | 0 g | 3.9 g | 8 |
| Steiner's pasta (dried) | 1 g | 26 g | 57 g | 295 |
Labels: 100% red lentil pasta and organic konjac noodles sold in Germany (dm), Steiner's pasta; durum wheat: USDA. Konjac is sold in water, ready to eat: its weight is not comparable with dried pasta.
Why Steiner's pasta is different
Steiner's is an Austrian brand founded by Matthias Steiner, Olympic weightlifting champion, and Inge Steiner. After his career, Matthias wanted to lose weight without giving up pasta and bread. Finding nothing both low carb and tasty, the Steiner family created their own products.
The recipe replaces semolina with oat fibre (28%) and wheat protein (22%), bound with whole egg and a little konjac. The result is pasta that is high in protein and high in fibre, which you cook and eat like regular pasta, as fusilli, rigatoni, tagliatelle or spätzle. Protein has effects recognised in Europe:
Protein contributes to the maintenance of muscle mass.
Protein contributes to a growth in muscle mass.
With 1 g of carbs per 100 g, a plate of pasta is back on the menu, without counting every fusilli.
It contains wheat, oats and egg: it is not suitable for people with coeliac disease or for vegans.
The point to watch: fibre
57 g of fibre per 100 g is a lot: a 200 g portion of cooked Steiner's pasta provides about 46 g, while the recommended intake is about 30 g a day for an adult. The brand itself advises it: if you are not used to it, start with small portions and drink enough water, otherwise bloating and digestive discomfort may occur. After a few meals, the body adjusts.
What about losing weight?
No single food makes you lose weight: what counts is the balance of the whole day. But swapping regular pasta for Steiner's pasta sharply cuts the carbs on your plate, with slightly fewer calories (130 kcal per 100 g cooked versus 158) and twice as much protein. The trap is elsewhere: the sauce. Cream, cheese and oil count too.
How to cook it
6 low carb recipe ideas
The Tonic Food tip: compare low carb pasta on carbs per 100 g, not just protein. “High protein” pulse pasta can still have 50 g of carbs.
The questions we get asked
Which pasta has the fewest carbs?
Konjac noodles (0 g per 100 g), but they provide almost nothing else. Among real pastas, Steiner's has 1 g of carbs per 100 g, versus about 71 g for durum wheat pasta and 50 g for lentil pasta.
Does low carb pasta taste good?
Steiner's pasta is cooked and eaten like regular pasta, with a texture slightly different from durum wheat. Konjac has a jelly-like texture and a neutral taste that needs a well-seasoned sauce.
Is Steiner's pasta gluten-free?
No: it contains wheat and oats, as well as egg. It is not suitable for people with coeliac disease or for vegans.
Can I eat it on a keto diet?
Yes: with 1 g of carbs per 100 g of uncooked pasta (0.6 g cooked), it easily fits a ketogenic diet. Watch out for sweet sauces.
Where can I buy Steiner's pasta in France or Belgium?
Tonic Food ships it from Luxembourg within 24 h to France, Belgium and Germany, with free delivery from €40 (from €25 in Luxembourg).
Can I eat it every day?
Yes, once you are used to its fibre content, as part of a varied and balanced diet. Start with small portions and drink enough water.
