Potatoes vs Pasta:
Which Is Gluten-Free?
Two dinner-plate carbs, two very different answers. Plain potatoes are naturally gluten-free, while traditional pasta is made from wheat unless labeled gluten-free.
Potatoes is the safer celiac choice — Potatoes is gluten-free, while Pasta contains gluten.
Verdicts last reviewed July 2026 · based on FDA gluten-free labeling rules and Celiac Disease Foundation guidance
Potatoes
Yes, all plain potatoes are naturally gluten-free. Russet, red, Yukon Gold, sweet potatoes, and fingerlings are all safe.
Watch out for:
- French fries in shared fryers
- Mashed potatoes thickened with flour
- Potato soup with wheat flour thickener
Pasta
No, regular pasta is made from wheat flour and contains gluten. Use gluten-free pasta made from rice, corn, quinoa, or chickpea flour instead.
Watch out for:
- Restaurant GF pasta cooked in shared water
- Wheat-based pasta sauce thickeners
- Filled pastas (ravioli) almost always contain wheat
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