Rice noodles are a popular ingredient in Asian cuisine.

Primarily made from rice flour and water, some products also include cornstarch and tapioca to improve the noodles’ texture and appearance.

You can purchase these gluten-free noodles fresh, frozen, or dried. Still, you may be wondering whether they’re healthy and how they compare with other kinds of noodles.

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

The nutrients in rice noodles may vary slightly, but generally, each serving has moderate amounts of protein and carbs while being low in fat and fiber. It’s fairly 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
• 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 want about 2 ounces (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).

Therefore, they’re fairly moderate in terms of calories.

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

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

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Source: https://www.healthline.com/nutrition/are-rice-noodles-healthy