Calories, Recipes, How to Cook, and More

The vitamins in rice noodles could fluctuate barely, however usually, every serving has average quantities of protein and carbs whereas being low in fats and fiber. It’s pretty excessive within the mineral selenium, offering 14% of the Each day Worth (DV).

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

• Energy: 190
• Protein: 3.2 grams
• Fats: 0.4 grams
• Carbs: 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

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

What number of energy are in rice noodles?

Simply 1 cup (176 grams) of cooked rice noodles gives 190 energy, which is corresponding to an analogous serving measurement of white rice (3).

Due to this fact, they’re pretty average by way of energy.

Notably, rice noodles have 14–20% fewer energy per serving than refined or complete wheat pasta, respectively (4, 5).

When you’re on the lookout for a decrease calorie choice, you can attempt shirataki noodles or veggie noodles created from zucchini or yellow squash.

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Rice noodles present average quantities of energy and carbs. They’re low in fiber however provide a number of micronutrients, comparable to selenium, manganese, copper, and phosphorus.

Rice noodles could also be related to a number of well being advantages.

Gluten-free

Rice is naturally gluten-free, making rice flour merchandise protected alternate options to gluten-containing grains for folks with celiac illness or non-celiac gluten sensitivity (6, 7).

Gluten is a protein present in wheat, barley, and rye that triggers an immune response in folks with these circumstances, resulting in intestinal harm and signs like cramping, bloating, and diarrhea (7, 8).

Rice flour merchandise like rice noodles have a style and texture similar to these of wheat merchandise, so that they’re straightforward swaps should you comply with a gluten-free diet — the advisable consuming sample for these with celiac illness or non-celiac gluten sensitivity (7, 8, 9).

Nonetheless, it might be finest to verify for a gluten-free label in your rice noodles, as they may very well be cross-contaminated with gluten.

Low in sodium

Rice noodles are naturally low in sodium.

Whereas this mineral is a necessary nutrient and electrolyte, extra consumption could hurt your well being and improve your threat of hypertension, coronary heart illness, and kidney illness (10, 11, 12, 13).

The U.S. Dietary Tips for People recommends consuming lower than 2,300 mg of sodium — or about 1 teaspoon of salt — per day (14).

Whereas rice noodles themselves are low in sodium, you must rigorously monitor in style salty substances like soy sauce to scale back your total sodium consumption.

A superb supply of selenium

Selenium is a necessary nutrient that has antioxidant properties and plays a key role in thyroid perform and immune well being (15, 16, 17, 18).

The amount of selenium in food will depend on the area of origin and the way a lot of this mineral was within the soil the place the crop grew (18).

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

Could also be fortified with vitamin A

Vitamin A aids immune well being, imaginative and prescient and eye well being, and DNA and cell turnover (19).

Nonetheless, many individuals in areas the place rice is the primary staple are deficient on this vitamin (20).

One examine confirmed that fortifying rice flour with vitamin A produced a serving of rice noodles with virtually 25% of the DV for vitamin A (20).

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Rice noodles are low in sodium, gluten-free, and an excellent supply of selenium. They’re a very good supply of carbs for individuals who comply with gluten-free diets.

Rice noodles are completely wholesome and make a fantastic addition to your food plan.

Nonetheless, they’re decrease in fiber than different noodles, comparable to complete wheat noodles or spaghetti squash noodles.

Research counsel that eating more fiber helps helpful intestine micro organism, good digestion, and blood sugar administration (21, 22, 23).

As an example, irritable bowel syndrome (IBS) — a standard intestine dysfunction marked by belly cramps and bloating — is linked to insufficient fiber consumption (24).

As such, it’s vital to pair rice noodles with foods rich in fiber, comparable to bok choy or carrots.

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Rice noodles are comparatively low in fiber, which is vital for intestine well being, digestion, and blood sugar administration.

Rice noodles are usually decrease in protein, fiber, sodium, selenium, and niacin than wheat-based noodles. They’ve an analogous variety of carbs.

Notably, rice noodles have fewer energy and considerably much less fats than wheat noodles.

In contrast with spaghetti squash noodles, rice noodles provide related quantities of fiber and fats — however many extra energy and carbs.

Right here’s a complete nutrient breakdown per 1 cup (155–176 grams) of cooked noodles (1, 4, 5, 25):

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Rice noodles have much less fats and barely fewer energy than wheat-based noodles, however they’re notably decrease in selenium and niacin. They’ve much more energy than noodles created from spaghetti squash.

In contrast to conventional pasta and noodles, rice noodles are sometimes presoaked in plain water earlier than being added to stir-fries, soups, and different dishes.

Boiling them could make them too gentle and mushy to take pleasure in.

Soaking occasions fluctuate by sort. As an example, vermicelli — the thinnest rice noodle — ought to soak for 3–5 minutes, whereas pad Thai noodles, that are broader, could have to soak for 30–45 minutes.

After you drain the noodles, they’re able to eat. You don’t have to cook dinner them any additional, although some recipes could name for fast flash-frying in a pan.

Seek the advice of the bundle for particular soaking directions.

Recipe concepts

Listed below are some dishes made with rice noodles:

• Sawine. This vermicelli and milk dessert is a conventional Muslim dish made in Trinidad and Tobago to mark the tip of Ramadan. Moderately than being presoaked, the rice noodles on 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 make a vegetarian spin on this in style Thai street dish, use soy sauce instead of fish sauce, tofu as an alternative of meat, and peanuts for an added crunch.

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Rice noodles aren’t boiled like conventional pasta however fairly soaked and drained. Relying on the dish, you might cook dinner the noodles as nicely. Standard dishes that includes rice noodles embrace phở, sawine, and pad Thai.

Rice noodles are low sodium, gluten-free noodles which can be straightforward to arrange and in style in quite a few dishes worldwide, together with varied stir-fries and soups.

Notably, they’re appropriate for folks with celiac illness or non-celiac gluten sensitivity.

Rice noodles are low in fats and average in energy, making them a wholesome choice. Strive pairing them with excessive fiber veggies and tasty sauces — although you might need to restrict your use of excessive sodium add-ins like soy sauce.