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Rice noodles are a popular ingredient in Asian cuisine.

Made primarily from rice flour and water, some products also contain cornstarch and tapioca to improve the texture and appearance of the pasta.

You can buy this gluten-free pasta fresh, frozen, or dried. Even so, you may be wondering whether they are healthy and how they compare to other types of pasta.

This article provides an overview of the nutrients and health benefits of rice noodles – and also offers cooking instructions and recipe ideas.

The nutrients in rice noodles can vary slightly, but generally speaking, each serving contains moderate amounts of protein and carbohydrates while being low in fat and fiber. It’s quite high in the mineral selenium and provides 14% of the Daily Value (DV).

One cup (176 grams) of cooked rice noodles contains (1):

  • Calories: 190
  • Protein: 3.2 grams
  • Fat: 0.4 grams
  • Carbohydrates: 42.2 grams
  • Fiber: 1.8 grams
  • Sodium: 33.4 mg
  • Thiamine: 3% of the DV
  • Selenium: 14% of the DV
  • Niacin: 1% of the DV
  • Copper: 7% of the DV
  • Iron: 1% of the DV
  • Zinc: 4% of the DV
  • Phosphorus: 3% of the DV
  • Manganese: 9% of the DV

From a nutritional point of view, you need about 57 grams of dried rice noodles to equal 1 cup (176 grams) of cooked noodles (2).

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).

Hence, they’re pretty moderate in terms of calories.

Remarkably, rice noodles have 14–20% fewer calories per serving than refined or whole wheat noodles (4, 5).

If you’re looking for a lower-calorie option, you can try shirataki noodles or vegetable noodles made from zucchini or yellow squash.

summary

Rice noodles provide moderate amounts of calories and carbohydrates. They are low in fiber, but offer several micronutrients such as selenium, manganese, copper, and phosphorus.

Rice noodles can be linked to several health benefits.

Gluten free

Rice is naturally gluten-free, which makes rice flour products safe alternatives to gluten-containing grains for people with celiac disease or non-celiac gluten sensitivity (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 such as cramps, gas, and diarrhea (7, 8).

Rice flour products like rice noodles have a taste and texture very similar to wheat products, so they can be easily swapped out if you are on a gluten-free diet – the recommended eating pattern for those with celiac or non-celiac gluten sensitivity (7, 8, 9 ).

Still, it may be best to look for a gluten-free label on your rice noodles as they could be cross-contaminated with gluten.

Low in sodium

Rice noodles are naturally low in sodium.

Although this mineral is an essential nutrient and electrolyte, excessive consumption can be harmful to 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 recommend consuming less than 2,300 mg of sodium – or about 1 teaspoon of salt – per day (14).

While rice noodles themselves are low in sodium, you should carefully monitor popular salty ingredients like soy sauce to reduce your overall sodium intake.

A good source of selenium

Selenium is an essential nutrient with antioxidant properties and plays a key role in thyroid function and the immune system (15, 16, 17, 18).

The amount of selenium in foods depends on the region of origin and the amount of this mineral in the soil in which the plants were grown (18).

Still, 1 cup (176 grams) of cooked rice noodles provides about 14% of the DV for this nutrient (1).

Can with vitamin A. be enriched

Vitamin A supports the health of the immune system, eyesight and eyes, as well as DNA and cell turnover (19).

However, many people in regions where rice is the staple diet are deficient in this vitamin (20).

One study showed that fortifying rice flour with vitamin A resulted in a serving of rice noodles at nearly 25% of the DV for vitamin A (20).

summary

Rice noodles are low in sodium, gluten-free, and a good source of selenium. They are an especially good source of carbohydrates for those on a gluten-free diet.

Rice noodles are perfectly healthy and make a great addition to your diet.

Even so, they have less fiber than other noodles, such as whole wheat noodles or spaghetti squash noodles.

Studies suggest that consuming more fiber supports beneficial gut bacteria, good digestion, and blood sugar management (21, 22, 23).

For example, irritable bowel syndrome (IBS) – a common bowel disease characterized by abdominal cramps and gas – is associated with inadequate fiber intake (24).

It is therefore important to combine rice noodles with high-fiber foods such as pak choi or carrots.

summary

Rice noodles are comparatively low in fiber, which is important for intestinal health, digestion and blood sugar management.

Rice noodles are generally lower in protein, fiber, sodium, selenium, and niacin than wheat-based noodles. They have a similar amount of carbohydrates.

Rice noodles in particular have fewer calories and significantly less fat than wheat noodles.

Compared to spaghetti squash noodles, rice noodles offer similar amounts of fiber and fat – but a lot more calories and carbohydrates.

Here is a comprehensive nutritional breakdown per 1 cup (155–176 grams) of cooked pasta (1, 4, 5, 25):

summary

Rice noodles are lower in fat and slightly lower in calories than wheat-based noodles, but they contain significantly less selenium and niacin. They have far more calories than spaghetti squash pasta.

Unlike traditional noodles and noodles, rice noodles are often soaked in plain water before adding to stir-fries, soups, and other dishes.

Cooking may make them too soft and mushy to enjoy.

Soak times vary by type. For example, vermicelli – the thinnest rice noodle – should soak for 3–5 minutes, while pad thai noodles that are wider may need to soak for 30–45 minutes.

After you’ve drained the noodles, they’re ready to eat. You don’t have to continue cooking them, although some recipes call for quick frying in a pan.

Consult the package for specific soaking instructions.

Recipe ideas

Here are some dishes made with rice noodles:

  • Sawine. This vermicelli and milk dessert is a traditional Muslim dish made in Trinidad and Tobago at the end of Ramadan. The rice noodles in this dish are not soaked, but rather fried and boiled in water and milk.
  • Beef phở. This Vietnamese soup is made with flat rice noodles, broth and thinly sliced ​​beef.
  • Vegetarian Pad Thai. To add a vegetarian twist to this popular Thai street food, use soy sauce instead of fish sauce, tofu instead of meat, and peanuts for an extra crunch.

summary

Rice noodles are not cooked like traditional noodles, but soaked and drained. Depending on the dish, you can also cook the pasta. Popular rice noodle dishes include phở, sawine, and pad thai.

Rice noodles are low-sodium, gluten-free noodles that are easy to prepare and popular in numerous dishes around the world, including a variety of stir-fries and soups.

In particular, they are suitable for people with celiac disease or non-celiac gluten sensitivity.

Rice noodles are low in fat and low in calories, which makes them a healthy alternative. Try pairing them with high fiber vegetables and tasty sauces – although you may want to limit your use of high sodium additives like soy sauce.