Rice vs Pasta:
Which Is Gluten-Free?
Two pantry staples, two very different answers. Plain rice is naturally gluten-free, while traditional pasta is wheat-based unless it is specifically labeled gluten-free.
Rice is the safer celiac choice — Rice is gluten-free, while Pasta contains gluten.
Verdicts last reviewed July 2026 · based on FDA gluten-free labeling rules and Celiac Disease Foundation guidance
Rice
Yes, all plain rice is naturally gluten-free — white, brown, wild, basmati, jasmine, and sticky rice are all safe for celiacs.
Watch out for:
- Flavored rice mixes may contain wheat/soy sauce
- Restaurant rice cooked in shared water
- Rice pilaf often contains orzo (wheat pasta)
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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