Rice noodles are a delicious, gluten-free alternative to traditional wheat pasta. They’re a staple in many cuisines, from Vietnamese pho to pad Thai, and they’re incredibly versatile.
But what exactly is the rice noodles nutritional info? This article dives deep into the nutritional profile of rice noodles, breaking down everything you need to know.
We’ll cover the calories, carbs, protein, and fat content, as well as the vitamins and minerals you’ll find in this popular noodle.
Rice Noodles: Basic Nutritional Facts
Rice noodles are mainly carbohydrates, so they’re a good source of quick energy. Here’s a breakdown of the nutrition you’ll get from a 100g serving:
- Calories: About 108 kcal
- Carbohydrates: Around 23g net carbs
- Protein: Roughly 1.8g
- Fat: About 0.2g
- Fiber: Approximately 1g
A typical serving is about 1 cup, or 176g, which has about 190 calories.
It’s important to note that rice noodles have a glycemic index (GI) of 61, which is considered medium, and a glycemic load (GL) of 25, which is considered high. GI measures how quickly a food raises blood sugar levels, and GL considers both the GI and the amount of carbohydrates in a serving. So, while rice noodles can be a part of a balanced diet, it’s wise to be mindful of portion sizes, especially if you’re managing blood sugar levels.
Detailed Nutrient Profile
Rice noodles do contain a few vitamins and minerals, but they’re not generally considered a significant source of these nutrients when compared to other foods. For example, a 176g serving of rice noodles contains 0.3mg of iron, which is about 2% of your daily value. You’ll also find trace amounts of calcium and potassium.
Here’s a breakdown of the macronutrients you’ll find in a 176g serving of rice noodles:
- Total Fat: 0.4g (1% DV)
- Total Carbohydrate: 42g (15% DV), including 0.1g of sugars and 1.8g of dietary fiber
- Protein: 3.2g (6% DV)
Rice noodles are relatively low in sodium, with only 33mg (1% DV) per 176g serving.
Health considerations and comparisons
If you’re trying to decide whether to include rice noodles in your diet, here are some health considerations to keep in mind.
Gluten-free alternative
Rice noodles are naturally gluten-free, so they’re a great choice for people who have celiac disease or a gluten intolerance.
Comparison to other foods
Compared to wheat pasta and other grains, rice noodles are generally lower in protein and fat.
Dietary suitability
Rice noodles can be incorporated into a vegan, vegetarian, low-fat, or low-calorie diet.
Allergen awareness
Even though rice noodles are gluten-free, it’s always a good idea to check the product label for other potential allergens.
Tips for eating rice noodles
Keep these things in mind when you prepare rice noodles:
- Serving sizes matter. Pay attention to the recommended serving size and what that portion contains in terms of calories and nutrients.
- Pair them with protein. Combine rice noodles with a protein source like meat, fish, or tofu to create a well-rounded meal.
- Cook them right. Typically, you’ll boil rice noodles in water until they’re soft, but follow the package instructions.
- Store them properly. Store uncooked rice noodles in a cool, dry place. Keep cooked noodles in the refrigerator.
Final Thoughts
Rice noodles provide carbohydrates for energy, along with small amounts of certain vitamins and minerals. As a gluten-free option, they’re a versatile staple for people with celiac disease or gluten sensitivities.
If you’re looking for a light and delicious noodle, you can incorporate rice noodles into a well-balanced diet. Just be sure to keep the portion size in mind and pair them with nutrient-rich ingredients for a truly satisfying meal.