Egg noodles – made from eggs and wheat flour – have a distinct flavor and texture when compared to regular pasta. They’re used in everything from soups and stews to casseroles and stir-fries, making them a popular ingredient in many different cuisines.
If you’re watching your weight or trying to eat healthier, it’s important to understand the calories in egg noodles, as well as their nutritional content.
This article will take a closer look at the calorie count and nutritional profile of egg noodles to help you make informed choices about your diet.
Caloric content of egg noodles: Raw vs. cooked
You might be surprised at the difference in calories between raw and cooked egg noodles.
Calories in raw egg noodles
One hundred grams of raw egg noodles clocks in at around 384 calories. The concentration of carbs and a bit of fat accounts for the high caloric density.
Calories in cooked egg noodles
Cooked, unenriched egg noodles have approximately 221 calories per cup (5.6 oz). The water absorbed in the cooking process is what dilutes the calorie count.
That makes cooked egg noodles a more moderate calorie choice than raw ones.
Factors affecting calorie count
Portion size matters when you’re counting calories. It’s a good idea to use measuring tools to control your serving sizes.
Keep in mind that enrichment and any ingredients you add, like sauces or butter, can also increase the number of calories in your bowl.
Macronutrient Breakdown of Egg Noodles
If you’re counting macros, here’s what you need to know about egg noodles.
Carbohydrates
A cup of cooked egg noodles has about 40 grams of carbohydrates. If you’re eating raw egg noodles, you’ll get about 71 grams of carbs per 100 grams.
Pay attention to your serving size to keep your carbohydrate count manageable.
Protein
You’ll get around 7 grams of protein in a cup of cooked egg noodles. If you’re eating them raw, you’ll get about 14 grams of protein per 100 grams.
Egg noodles contribute a fair amount of essential amino acids to your diet.
Fats
Egg noodles are relatively low in fat, with only about 3 grams per cooked cup and 4 grams per 100 grams raw.
Fiber
Cooked egg noodles have almost 2 grams of fiber per cup, while 100 grams of raw egg noodles has just over 3 grams of fiber.
Egg noodles and your blood sugar
The glycemic index, or GI, tells you how quickly a food will raise your blood sugar. Egg noodles have a GI of 57, which is considered medium. That means they won’t raise your blood sugar as quickly as high-GI foods.
If you have diabetes or are trying to manage your blood sugar, choosing medium-GI foods like egg noodles can help you keep your blood sugar stable.
Other nutritional considerations
Cholesterol and fat content
Egg noodles are relatively high in cholesterol, with 84mg per 100g serving. They’re low in saturated fat and contain no trans fat, so they’re a better choice for your heart than foods high in saturated fat.
Vitamin and mineral content
Egg noodles do contain some micronutrients, but you’ll want to check the nutrition labels for specifics.
Potential Renal Acid Load (PRAL)
The PRAL of egg noodles is 8.8, meaning they’re acidic and may have an impact on your body’s acid-base balance.
Burning those egg noodle calories
Physical activity is an important part of a healthy lifestyle. It can also help you burn off the calories in your food.
Here’s how long it would take someone to burn the 221 calories in one serving of egg noodles:
- Swimming: 18 minutes
- Jogging: 25 minutes
- Cycling: 34 minutes
- Walking: 61 minutes
Closing Thoughts
Egg noodles can be part of a healthy eating plan. They provide carbs, protein, and some fat, and their calorie counts differ depending on whether they’re raw or cooked.
When you’re deciding whether to include egg noodles in your diet, think about your overall health goals, your portion size, how you’re preparing them, and what other ingredients you’re adding.
No matter what you choose, remember that a balanced diet and regular physical activity are key to good health.