Rice Noodles Nutrition Facts & Health Benefits: A Complete Guide

Rice Noodles Nutrition Facts & Health Benefits: A Complete Guide

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!

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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).

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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!