Chickpea, Quinoa or Kodo Millet: Which GoodPasta Is Right for You?

All three GoodPasta varieties are naturally gluten-free penne with about 15g of protein per 100g, so the right choice comes down to fibre, calories and taste. Chickpea has the most fibre and iron, Kodo Millet has the fewest calories and least fat, and Quinoa sits in the middle with a mild flavour. The figures below come from each product's nutrition panel (approximate values per 100g of dry pasta).

The side-by-side numbers

The pack lists 100g as a serving for two people, so halve these numbers for a single portion.

GoodPasta Chickpea: for fibre and fullness

Chickpea has the highest fibre of the three, nearly 10g per 100g. Fibre slows digestion and helps meals feel more satisfying, so this is the natural pick if you want pasta that keeps you full or you are working on your daily fibre intake. Chickpeas are a legume, so the flavour is slightly nutty and works well with bold sauces: tomato, pesto, garlic and chilli.

Choose it if: you want the most fibre, you are building high-protein vegetarian meals, or you want the heartiest bowl.

GoodPasta Quinoa: the all-rounder

Quinoa lands between the other two on most numbers and has the most neutral taste. That makes it the easiest switch for anyone used to regular pasta, and a good option for creamy or delicate sauces that would be overpowered by a stronger flavour.

Choose it if: you want a mild, familiar taste, or you are introducing a new pasta to fussy eaters.

GoodPasta Kodo Millet: lighter, with a heritage grain

Kodo Millet has the fewest calories and the least fat per 100g, while keeping the same protein as the others. Kodo is a traditional millet long grown in India. We wrote about millets and supergrains in 5 Nutrient-Dense Millets & Supergrains. It works well with Indian-style masala sauces and lighter olive oil dressings.

Choose it if: you are watching calories, or you like the idea of an ancient grain in your weekly rotation.

Cooking tips for each variety

All three cook in under five minutes, but they behave slightly differently:

• Chickpea: the firmest bite. Drain it a touch early and finish it in the sauce for a minute so it absorbs flavour.
• Quinoa: softens a little faster, so start tasting early. Ideal for baked pasta dishes where it will cook further in the oven.
• Kodo Millet: holds its shape well, which makes it a good choice for pasta salads and lunchboxes.

For all three, use plenty of boiling, salted water and stir in the first minute so the penne does not stick.

Serving ideas by variety

• Chickpea: arrabbiata, pesto with grilled chicken, or a garlic, chilli and spinach toss.
• Quinoa: a light creamy sauce, a baked tomato and cheese pasta, or a simple butter and parmesan dish for kids.
• Kodo Millet: masala pasta with paneer and peppers, or a cold salad with cucumber, olives and feta.

Whichever you choose, pair it with a protein-rich sauce and a generous serving of vegetables for a complete meal.

A note on iron

All three list a meaningful amount of iron, between 8 and 10mg per 100g. Plant iron (non-heme iron) is less easily absorbed than iron from meat, and tea or coffee with meals can reduce absorption further. Pairing your pasta with vitamin C-rich foods like tomatoes, peppers or lemon can help. Read more in Why You Need Iron in September.

What they have in common

• Three clean ingredients, with no refined flour, gums or preservatives.
• Naturally gluten-free and vegan.
• About 15g of plant protein per 100g.
• Cooks in under five minutes.

Gluten-free does not automatically mean healthier. What matters is what replaces the wheat. We dug into that in Is Gluten-Free Pasta Actually Healthier?

Portion guide

The pack lists 100g of dry pasta as a serving for two. For most adults, 50g dry per person alongside a protein sauce and vegetables makes a satisfying meal. Active adults or teenagers may want a little more; younger children usually need less. Adjust to appetite rather than finishing the pan out of habit.

Can't decide?

Rotate. Using different grains and legumes through the week gives you a wider range of fibres and nutrients. Many families keep Chickpea for weeknight protein bowls, Quinoa for kids' favourites, and Kodo Millet for lighter dinners.

If you have coeliac disease or a severe allergy, check the full ingredient and allergen information on the pack before buying.

Frequently asked questions

Which GoodPasta has the most protein?

They are almost identical. According to the nutrition panels, Chickpea and Kodo Millet list about 15.2g and Quinoa about 15.0g of protein per 100g of dry pasta.

Which GoodPasta has the most fibre?

Chickpea, with 9.8g of dietary fibre per 100g, followed by Quinoa at 7.2g and Kodo Millet at 6.1g.

Which GoodPasta is lowest in calories?

Kodo Millet, at about 343 kcal per 100g of dry pasta, compared with about 365 kcal for Quinoa and 400 kcal for Chickpea.

Do the three GoodPastas taste different?

Quinoa is the most neutral, Chickpea is slightly nutty and hearty, and Kodo Millet has a mild grain flavour that suits Indian-style and lighter sauces.

Is GoodPasta suitable for vegans?

Yes. All three are made from a supergrain, rice and natural starch, with no animal ingredients.