Rice noodles—a staple in Asian cuisine—are loved for their light texture, quick cooking time, and gluten-free nature. But are they actually healthy? Whether you enjoy them in pad Thai, pho, or stir-fries, understanding their nutritional profile and benefits helps you make smarter meal choices.
In this guide, we’ll explore:
✔ Rice noodles nutrition facts (calories, carbs, protein)
✔ 5 health benefits (gluten-free, easy to digest, etc.)
✔ How they compare to egg noodles, wheat pasta, and more
✔ FAQs on their health impact
Let’s dig into the good, the bad, and the tasty about rice noodles!
Rice Noodles Nutrition Facts (Per 100g Cooked)
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 109 kcal | 5% |
| Carbs | 24.9g | 9% |
| Fiber | 1.0g | 4% |
| Protein | 0.9g | 2% |
| Fat | 0.2g | 0% |
| Iron | 0.7mg | 4% |
| Magnesium | 5mg | 1% |
💡 Key Takeaway: Low in fat and protein but high in carbs—best paired with veggies and lean protein.
Are Rice Noodles Healthy for You?
✅ Pros:
- Gluten-free (safe for celiac disease).
- Low in fat (good for heart health).
- Easy to digest (gentle on the stomach).
❌ Cons:
- Low in fiber (can spike blood sugar if eaten alone).
- Minimal protein (not very filling by itself).
⚠️ Tip: Combine with vegetables, tofu, or shrimp for a balanced meal.
5 Health Benefits of Rice Noodles
1. Gluten-Free & Celiac-Friendly
- Made from rice flour, making them safe for gluten intolerance.
2. Low in Fat & Cholesterol-Free
- Supports heart health compared to fatty pasta dishes.
3. Quick to Digest
- Ideal for sensitive stomachs or post-illness meals.
4. Low Sodium (Unsalted Varieties)
- Helps maintain healthy blood pressure.
5. Versatile & Light
- Absorbs flavors well, perfect for low-calorie stir-fries.
Which Noodle Is Healthiest?
| Noodle Type (100g Cooked) | Calories | Carbs | Protein | Fiber |
|---|---|---|---|---|
| Rice noodles | 109 | 25g | 0.9g | 1g |
| Egg noodles | 138 | 25g | 4.5g | 1.2g |
| Whole wheat pasta | 124 | 25g | 5g | 3.5g |
| Zucchini noodles (zoodles) | 17 | 3g | 1.2g | 1g |
🥇 Healthiest Pick: Zoodles (lowest calories, high fiber) or whole wheat pasta (most protein/fiber).
🥈 Rice noodles win for gluten-free diets but need veggie/protein boosts.
Are Rice Noodles Healthier Than Egg Noodles?
- Rice noodles: Lower in calories, gluten-free, but less protein.
- Egg noodles: More protein, but contain gluten and cholesterol.
💡 Better choice? Depends on dietary needs—rice for gluten-free, egg for protein.
Do Noodles Have Any Health Benefits?
✅ Yes, depending on type:
- Whole wheat pasta: High fiber, B vitamins.
- Soba noodles: Buckwheat offers antioxidants.
- Rice noodles: Gluten-free, easy digestion.
People Also Ask (FAQs)
1. Are rice noodles healthy for you?
In moderation—yes! They’re gluten-free and low-fat but best paired with veggies/protein.
2. Which noodle is healthiest?
Zucchini noodles (zoodles) or whole wheat pasta for fiber/protein.
3. Are rice noodles healthier than egg?
For gluten-free diets, yes. For protein, egg noodles win.
4. Do noodles have any health benefits?
Whole-grain noodles offer fiber; rice noodles are easy to digest.
How to Make Rice Noodles Healthier
✔ Add veggies (bell peppers, bok choy, mushrooms).
✔ Include lean protein (shrimp, chicken, tofu).
✔ Use broth-based sauces (not creamy/oily ones).
✔ Portion control (stick to 1–2 cups cooked per meal).
Final Thoughts
Rice noodles are a delicious, gluten-free option, but they’re best enjoyed as part of a balanced meal. Pair them with colorful veggies and protein to maximize nutrition and keep blood sugar stable.
Craving a bowl? Now you can enjoy them smarter!