How many calories are in rice noodles?
Just 1 cup (176 grams) of cooked rice noodles provides 190 calories, which is comparable to a similar serving size of white rice (3).
Therefore, they’re fairly moderate in terms of calories.
Notably, rice noodles have 14–20% fewer calories per serving than refined or whole wheat pasta, respectively (4, 5).
Try shirataki noodles or veggie noodles made from zucchini or yellow squash if you want a lower-calorie option.
Rice noodles may be associated with several health benefits.
For those with celiac disease or non-celiac gluten sensitivity, rice is naturally gluten-free, making products made with rice flour safe substitutes for grains that contain gluten (6, 7).
Gluten is a protein found in wheat, barley, and rye that triggers an immune response in people with these conditions, leading to intestinal damage and symptoms like cramping, bloating, and diarrhea (7, 8).
If you follow a gluten-free diet, which is the advised eating pattern for those with celiac disease or non-celiac gluten sensitivity, rice flour products like rice noodles are simple substitutes because of their taste and texture similarity to those of wheat products (7, 8, 9).
However, it might be best to make sure your rice noodles are gluten-free as they might be contaminated with gluten in another way.
Rice noodles are naturally low in sodium.
While this mineral is an essential nutrient and electrolyte, excess intake may harm your health and increase your risk of high blood pressure, heart disease, and kidney disease (10, 11, 12, 13).
The U.S. Dietary Guidelines for Americans recommends consuming less than 2,300 mg of sodium — or about 1 teaspoon of salt — per day (14).
Although rice noodles themselves don’t contain a lot of sodium, you should watch out for common salty ingredients like soy sauce to lower your sodium intake generally.
Selenium is a necessary nutrient with antioxidant properties that is important for thyroid and immune system health (15, 16, 17, 18).
The region of origin and the amount of selenium present in the crop’s growing soil determine the amount of selenium in food (18).
Still, 1 cup (176 grams) of cooked rice noodles provides about 14% of the DV for this nutrient (1).
May be fortified with vitamin A
Vitamin A aids immune health, vision and eye health, and DNA and cell turnover (19).
However, a lot of people live in areas where rice is the main food (20) source.
A serving of rice noodles with nearly 25% of the DV for vitamin A was produced by fortifying rice flour with vitamin A, according to one study (20).
Healthy and a great addition to your diet are rice noodles.
However, they contain less fiber than other types of noodles, like spaghetti squash or whole wheat noodles.
Studies show that eating more fiber promotes healthy gut flora, efficient digestion, and control of blood sugar levels (21, 22, 23).
For instance, irritable bowel syndrome (IBS) — a common gut disorder marked by abdominal cramps and bloating — is linked to inadequate fiber intake (24).
As a result, it’s crucial to combine rice noodles with dietary fiber-rich foods like bok choy or carrots.
Compared to wheat-based noodles, rice noodles typically have lower levels of protein, fiber, sodium, selenium, and niacin. They have a similar number of carbs.
Notably, rice noodles are significantly lower in calories and fat than wheat noodles.
Rice noodles offer comparable amounts of fiber and fat to spaghetti squash noodles, but significantly more calories and carbohydrates.
Here’s a comprehensive nutrient breakdown per 1 cup (155–176 grams) of cooked noodles (1, 4, 5, 25):
| Nutrient | Rice noodles | Noodles, white flour | Noodle, whole wheat | Spaghetti squash |
| Calories | 190 | 221 | 237 | 42 |
| Protein (grams) | 3.2 | 7.3 | 9.5 | 1.0 |
| Fat (grams) | 0.4 | 3.3 | 2.7 | 0.4 |
| Carbs (grams) | 42.2 | 40.3 | 47.9 | 10 |
| Fiber (grams) | 1.8 | 1.9 | 6.2 | 2.2 |
| Sodium (mg) | 33.4 | 8 | 336 | 27.9 |
| Selenium (mg) | 14% | 69% | 105% | 1% |
| Niacin (mg) | 1% | 21% | 31% | 8% |
In contrast to conventional pasta and noodles, rice noodles are frequently added to stir-fries, soups, and other dishes after being presoaked in plain water.
They might become too mushy and soft to eat after being boiled.
Soaking times vary by type. For instance, pad Thai noodles, which are wider than vermicelli and are the thinnest rice noodles, may need to soak for 30 to 45 minutes.
After you drain the noodles, they’re ready to eat. They don’t require any additional cooking, even though some recipes might call for quick flash-frying in a pan.
Consult the package for specific soaking instructions.
Here are some dishes made with rice noodles:
Low sodium, gluten-free rice noodles are a common ingredient in many dishes around the world, including different stir-fries and soups.
They are particularly appropriate for those who have celiac disease or non-celiac gluten sensitivity.
Because they have a moderate amount of calories and little fat, rice noodles are a healthy choice. Try serving them with flavorful sauces, high-fiber vegetables, and a few high-sodium ingredients like soy sauce.
Check out our list of the top 5 low carb noodles if you’re craving noodles but want something with fewer carbohydrates.
Last medically reviewed on December 16, 2021
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FAQ
Are rice noodles better for weight loss?
Notably, rice noodles are significantly lower in calories and fat than wheat noodles. Rice noodles offer comparable amounts of fiber and fat to spaghetti squash noodles, but significantly more calories and carbohydrates.
Are rice noodles more healthy?
A. Compared to egg noodles, rice noodles are lower in calories, fat, and protein. They also have more carbohydrates. White rice is used to make the cooked rice noodles, which have 193 calories and 0 fat per cup. 4 grams of fat, 43. 8 grams of carbohydrates, 1. 8 grams of fibre, and 1. 6 grams of protein.
Do rice noodles have more calories than pasta?
The calorie and fat content of rice noodles and regular pasta are comparable. In comparison to pasta, which has 111 calories per 1/2 cup of rice noodles, Both types of noodles contain little fat. Regular pasta has 0. 65 grams of fat per 1/2 cup, about 0. 5 grams more than rice noodles.
How many carbs are in a cup of cooked rice noodles?
Rice noodles, cooked, 1 cupProtein (g)1. 6Carbohydrate, by difference (g)43. 82Energy (kcal)191. 84Fiber, total dietary (g)1. 76Calcium, Ca (mg)7. 04.
