Calories, Recipes, How to Cook and More

Rice noodles are a popular ingredient in Asian cuisine.

Mostly made from rice flour and water, some products also contain cornstarch and tapioca to improve the texture and appearance of the noodles.

You can buy these gluten free noodles fresh, frozen or dried. Still, you might be wondering if they are healthy and how they compare to other types of noodles.

This article reviews the nutrients and health benefits of rice noodles and also provides cooking instructions and recipe ideas.

The nutrients in rice noodles can vary slightly, but in general, each serving contains moderate amounts of protein and carbohydrates while being low in fat and fiber. It is quite high in the mineral selenium, providing 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
  • Crabs: 42.2 grams
  • Fiber: 1.8 grams
  • Sodium: 33.4 mg
  • Thiamine: 3% of DV
  • Selenium: 14% of DV
  • Niacin: 1% of DV
  • The copper: 7% of DV
  • Iron: 1% of DV
  • Zinc: 4% of DV
  • Phosphorus: 3% of DV
  • Manganese: 9% of DV

Nutritionally, you will need about 2 ounces (57 grams) of dried rice noodles to equal 1 cup (176 grams) of cooked noodles (2).

How many calories in rice noodles?

Just 1 cup (176 grams) of cooked rice noodles provides 190 calories, which is comparable to a similar serving of white rice (3).

Hence, they are quite moderate in terms of calories.

Notably, rice noodles have 14-20% less calories per serving than refined or whole wheat pasta, respectively (4, 5).

If you are looking for a lower calorie option, you can try the shirataki noodles or the vegetarian noodles made with zucchini or yellow squash.


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 associated with 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, seven).

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, bloating, and diarrhea (seven, 8).

Rice flour products like rice noodles taste and texture very similar to wheat products, so they are easy to replace if you are on a gluten-free diet – the recommended eating pattern. for people with celiac disease or non-celiac gluten sensitivity (seven, 8, 9).

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

Low in sodium

Rice noodles are naturally low in sodium.

Although this mineral is an essential nutrient and electrolyte, taking too much can harm your health and increase your risk for high blood pressure, heart disease, and kidney disease (ten, 11, 12, 13).

The US Dietary Guidelines for Americans recommend consuming less than 2,300 mg of sodium – or about 1 teaspoon of salt – per day (14).

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

A good source of selenium

Selenium is an essential nutrient that has antioxidant properties and plays a key role in thyroid function and immune health (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 where the crop has grown (18).

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

Can be fortified with vitamin A

Vitamin A supports immune health, vision and eye health, as well as DNA and cell renewal (19).

However, many people in areas where rice is the main staple food are deficient in this vitamin (20).

One study found that fortifying rice flour with vitamin A produced a serving of rice noodles with almost 25% of the DV for vitamin A (20).


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

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

Yet, they contain less fiber than other noodles, such as whole wheat noodles or spaghetti squash noodles.

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

For example, irritable bowel syndrome (IBS) – a common bowel disorder marked by abdominal cramps and bloating – is linked to insufficient fiber intake (24).

As such, it’s important to pair rice noodles with foods high in fiber, like bok choy or carrots.


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

Rice noodles generally contain less protein, fiber, sodium, selenium, and niacin than wheat-based noodles. They have a similar number of carbohydrates.

Notably, rice noodles have fewer calories and a lot less fat than wheat noodles.

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

Here is a complete nutrient breakdown for 1 cup (155-176 grams) of cooked noodles (1, 4, 5, 25):


Rice noodles have less fat and slightly fewer calories than wheat-based noodles, but they contain considerably less selenium and niacin. They contain many more calories than noodles made from spaghetti squash.

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

Boiling them can make them too soft and mushy to enjoy.

Soaking times vary by type. For example, vermicelli – the thinnest rice noodles – need to soak for 3 to 5 minutes, while Pad Thai noodles, which are larger, may need to soak for 30 to 45 minutes.

After draining the noodles, they are ready to eat. You don’t need to cook them further, although some recipes may require quick frying in a skillet.

Consult the packaging for specific soaking instructions.

Recipe ideas

Here are some rice noodle dishes:

  • Sawine. This vermicelli and milk dessert is a traditional Muslim dish prepared in Trinidad and Tobago to mark the end of Ramadan. Rather than being pre-soaked, the rice noodles in this dish are seared and cooked 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 in place of fish sauce, tofu in place of meat, and peanuts for added crunch.


Rice noodles are not boiled like traditional pasta but rather soaked and drained. Depending on the dish, you can also cook the noodles. 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 many dishes around the world, including various 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 moderate in calories, making them a healthy option. Try pairing them with high-fiber veggies and tasty sauces, although you may want to limit your use of high-sodium supplements like soy sauce.

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