Banza Chickpea Penne: Nutrition & Labelgrade A (91/100)
A 91 / 100 — Strong protein density (23.2g per 100g), very low saturated fat, effectively zero sugar, very low sodium, and substantial fiber.
🛒 Buy on Amazon →The short answer
Banza Chickpea Penne delivers 13g of protein and about 5g of fiber for 190 calories per 2 oz dry serving (USDA FDC 2669985) — because it’s pasta made from chickpeas instead of wheat. That’s 23.2g of protein per 100g, roughly twice the protein and double-to-triple the fiber of ordinary semolina penne, with barely any sodium and no added sugar. It earns a Labelgrade A (91/100), held just under a perfect score only by its protein density and a short list of binders.
Why the A
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | A- | 85 / 100 | 23.2g per 100g — exceptional for a pasta, roughly double semolina |
| Ingredient quality | B+ | 82 / 100 | Four ingredients, all recognizable; xanthan gum is the only processing aid |
| Saturated fat | A+ | 100 / 100 | 0g — chickpeas and pea protein bring fat without saturated fat |
| Sodium | A+ | 100 / 100 | 44.8mg per serving — essentially unsalted, as dry pasta should be |
| Sugar | A+ | 96 / 100 | 2g, naturally-occurring; no added sugar |
| Fiber | A | 92 / 100 | 4.98g per serving — the standout, and rare for any pasta |
The only thing keeping this off a straight-A+ board is that the protein, while excellent for pasta, sits a notch below pure animal protein, and the recipe leans on tapioca and a touch of xanthan gum to hold the shape together. Both are fair trade-offs for what you’re getting.
What chickpea pasta actually buys you
The whole point of Banza is the swap. A 2 oz serving of regular white penne gives you around 7g of protein and 2g to 3g of fiber; Banza nearly doubles the protein to 13g and lifts fiber to about 5g — and it does it without adding sodium (44.8mg) or sugar (2g, none added). The carbohydrate count is comparable (32g total carbs here), but a chunk of that is the fiber from whole chickpeas rather than refined starch, so it lands differently. You also pick up real iron (4mg, about 22% of the Daily Value) and potassium (510mg), which plain semolina doesn’t carry.
Put simply: this is the rare pasta that nudges your protein and fiber numbers in the right direction instead of just filling the plate.
Cooking and texture notes
Chickpea pasta does not behave exactly like wheat pasta, and pretending otherwise sets people up for disappointment. Two things to know:
- Cook it al dente, and watch the clock. It softens faster than durum pasta and crosses from pleasant to mushy quickly. Start tasting a minute or two before the box time, then drain the moment it’s tender with a little bite left.
- The foam is normal. Chickpea and pea protein throw off a starchy foam as the water boils — give it a stir, lower the heat if it threatens to boil over, and skim if you like. It’s harmless.
Flavor-wise it’s mild and slightly nutty, not beany if cooked properly, and it holds sauce well thanks to the penne ridges. Treating it like a 1:1 wheat swap is fine; just respect the shorter cooking window.
Who it’s for — and one honest caveat
This is a genuinely smart upgrade if you want more protein and fiber out of a pasta night, if you’re eating gluten-free (it’s wheat-free by ingredients), or if you want a plant-based, vegan protein source that isn’t another tofu dish. It’s also an easy way to stretch a meatless meal’s protein without a separate supplement.
The honest caveat: it’s still a carbohydrate-forward food at 32g per serving, not a low-carb product, and the texture is noticeably different from semolina — some people love it, others never fully adjust. If you’re chasing the lowest-carb option or you specifically want the exact mouthfeel of classic Italian pasta, this isn’t pretending to be that. For everyone else, the nutrition upgrade is hard to argue with.
Ingredients
Chickpeas, tapioca, pea protein, xanthan gum. (Verbatim from the USDA Branded Foods entry, FDC 2669985.)
Where to buy
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Quick Facts
Per serving · 2 oz dry
Full nutrition facts
| Nutrient | Per Serving (2 oz dry) |
|---|---|
| Calories | 190 |
| Protein | 13g |
| Total Fat | 3.5g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Total Carbohydrates | 32g |
| Dietary Fiber | 4.98g |
| Total Sugars | 2g |
| Added Sugars | 0g |
| Sodium | 44.8mg |
| Cholesterol | 0mg |
| Calcium | 39.8mg |
| Iron | 4mg |
| Potassium | 510mg |
Scope: This page applies specifically to Chickpeas Pasta, Penne (8 OZ/227 g) · UPC 857183005007. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains no listed animal products
contains no listed meat or fish
no wheat, barley, rye, or malt detected in USDA ingredient list
Frequently Asked Questions
How much protein is in Banza Chickpea Penne?
13 grams per 2 oz dry serving, for 190 calories (USDA FDC 2669985). That's 23.2g of protein per 100g, or about 6.6g per oz — roughly double what you'd get from the same dry weight of regular semolina penne, which runs about 7g per 2 oz.
How is Banza different from regular pasta?
It's made from chickpeas, not durum wheat. The base ingredient is chickpeas, with tapioca and pea protein for structure and a little xanthan gum to bind. That swap brings the protein up to 13g and the fiber to about 5g per serving — neither of which ordinary white pasta delivers — while keeping a comparable carb count.
How much fiber does it have?
4.98g of dietary fiber per 2 oz dry — about 18% of the FDA 28g Daily Value. That comes from the whole chickpeas; standard semolina pasta has only 2g to 3g for the same portion.
Is Banza Chickpea Penne gluten-free and vegan?
Yes to both based on the ingredients: chickpeas, tapioca, pea protein, and xanthan gum contain no wheat, gluten, or animal products. (If you have celiac disease, still confirm the certified gluten-free claim on the box you buy, since shared-facility practices can vary.)
Does it count as 'high in protein' under FDA rules?
Yes. 13g per serving is 26% of the FDA 50g Daily Value, clearing the 20% threshold required for a 'high in protein' claim — unusual for any pasta.
How do I cook it so the texture is good?
Cook it al dente and taste a minute or two before the box time is up. Chickpea pasta goes from firm to mushy faster than wheat pasta, and a little foam on the boil is normal. Drain promptly and sauce it right away.
How much sodium and sugar does it have?
Very little of either: 44.8mg of sodium (about 2% of the 2,300mg daily limit) and 2g of naturally-occurring sugars with no added sugar listed in the USDA entry.
When was this data last verified?
2026-06-03, against USDA FoodData Central FDC 2669985. We re-verify top pages monthly and update within 7 days of a reformulation.