Rice Noodles vs Egg Noodles: Nutritional Differences, Calories, and Health Benefits


Noodles are the ideal comfort food widely eaten by the people of Asia. It is available in different varieties including ramen, somen, soba, E-fu, Harusame, rice stick, and shirataki. However, rice and egg noodles are healthier than the other version.


Rice noodles vs egg noodles nutritional differences and health benefits are among the most debated topics among nutritionists. So, what is the difference between egg noodles and rice noodles?

Typically, egg and rice noodles differ in their nutritional content and health benefits. Egg noodles have a relatively higher amount of protein, calories, and fats than rice noodles. Moreover, the taste profile of egg-made noodles is more appealing than rice noodles.

However, rice noodles are considered healthier for weight management. So, can you replace egg noodles with rice noodles? Read this and other interesting facts in this “rice noodles vs egg noodles guide”.

Rice Noodles vs Egg Noodles Comparison Table

Typical characteristics Rice Noodles Egg Noodles

Principal Ingredients Wheat flour + water, Tapioca or cornstarch (in some variants) Eggs + flour

Origin China Italy

Appearance Available in different shapes and thicknesses, usually clear white but turns opaque once cooked Available in different shapes and thicknesses, usually yellow appearances, turns smooth and soft when cooked.

Taste Neutral taste, but can be paired with other ingredients and provide a sweet nutty taste Salty and savory, taste can be paired with other ingredients

Calories (1 cup) 109 138

Gluten Gluten-free Contain gluten

Vegan Yes No

Health Benefits – Low calories intake
– Lower carbohydrates intake
– Suitable for people with gluten allergy
– Rich in magnesium, phosphorus, and antioxidants
– Easy to digest
– Good source of probiotics
– High protein content
– Enriched in vitamins, minerals, and antioxidants
– Low calories intake
– Fewer carbs
– Contain a good amount of fiber, thus promoting digestion

Health Risks – Heart problems
– High blood pressure
– Cardiovascular disease
– Kidney problems
– Constipation
– Weight gain
– Higher cholesterol content
– Not suitable for diabetic patients
– Cause gluten allergy

GI Value 53 57

Nutritional Difference – Lower calories
– Lower fiber content
– 13% higher carbs
– 32% higher water content
– Lower fats
– Lower protein
– 5% higher calories
– 693% higher fat
– 106% more dietary fiber
– 13% more protein
– Low water content

Healthier Alternative  – Veggies noodles
– Shirataki noodles
– linguine
– Vermicelli
– Spaghetti Squash
– Cabbage Noodles
– Cauliflower Couscous
– Cucumber salad

Not Suitable for – People with kidney disorders
– Heart problems
– Diabetics patients
– Gluten-sensitive people

Rice Noodles and Egg Noodles

Rice noodles and egg noodles have their own set of nutritional profiles and health benefits. However, when it comes to low-calorie diets, rice noodles are preferable over egg noodles. Also, there are fewer health risks associated with eating rice noodles due to their vegan formulation.

Rice Noodles

Rice noodles are a simple version of noodles principally made of rice flour and water. It is originally from China. Rice noodles are available in different thicknesses, shapes, and textures. It is sold in frozen, dried, and fresh items.


Rice Noodles

It is generally safe for health, but has lower fiber, protein, and nutritional content.


Egg Noodles

Egg noodles are made with eggs and flour (eggs are mixed with flour until combined well then knead it). It originated from Italian cuisine. It has a distinct and pronounced taste to regular pasta. 

Egg Noodles

Nutritionally, it has higher cholesterol, protein, and fiber content. However, it is rich in calories, therefore, should be consumed in a balanced diet.

Nutritional Difference

Item Rice Noodles Egg Noodles

Serving Size 1 cup (176 g) 1 cup (160 g)

Calories 190 221

Total Fat 0.3 g 3.3 g

Cholesterol 0 mg 46 mg

Total Carbohydrates 42 g 40 g

Dietary Fiber 1.8 g 1.9 g

Protein 3.2 g 7.3 g

Potassium 7 mg 61 mg

Sodium 33 mg 8 mg

Rice Noodles vs Egg Noodles Calories

There is little difference between the calorie content of egg and rice noodles. However, if you are on a low-calorie diet then every calorie intake matters.

1 cup serving of egg noodles contains almost 200 calories while a similar portion of rice noodles may contain 192 calories.

Typically, the same portion of egg noodles contains 5% more calories than vegan rice noodles.

Egg Noodles vs Rice Noodles Health Benefit

Eggs and rice noodles have their own set of health benefits. You can eat both in a balanced diet. Following are the health benefits of egg and rice noodles, respectively.

Health Benefits of Egg Noodles

Egg Noodles
  • Egg noodles contain some dietary fiber that aids in satiation and promotes digestion health. Advertisements
  • It has a low glycemic index value.
  • It contains a good amount of protein.
  • Moreover, egg noodles are a rich source of vitamin B including, thiamine, folate, niacin, and riboflavin.
  • It can provide you with a good amount of nutrients when cooked with fresh vegetables and dietary supplements.

Health Benefits of Rice Noodles

Rice Noodles
  • Rice noodles have low calories therefore, it aids in weight loss.
  • It is easy to digest.
  • Eating rice sugar contributes to good digestion and blood sugar management.
  • They are safe and healthy for people with gluten sensitivity and Celiac disease.
  • It contains a good amount of macro and trace minerals, essentially phosphorus and potassium which promotes bone and heart health.

Which Is Better, Rice Noodles or Egg Noodles? 

Should you eat rice or egg noodles must depend on your diet type and taste. However, some factors can help you in deciding which version is suitable for you.

Nutritionally, egg noodles are denser than rice noodles due to their high content of protein, fiber, potassium, vitamins, and minerals. Moreover, egg noodles are more advanced in taste and texture than rice noodles.

Egg Noodles

However, egg noodles have high-calorie content and contain gluten which can lead to some unwanted consequences, for instance; weight gain, bloating, constipation, and gluten allergy respectively.

Rice Noodles

Rice noodles are generally safe for weight loss and gluten-free diets.

Which Noodles Are the Healthiest?

Apart from the egg and rice noodles, healthy choices of noodles include:

  • Whole Grain Noodles
  • Black Bean Noodles
  • Squash Noodles
  • Buckwheat Noodles
  • Quinoa Noodles
  • Veggie Noodles
  • Chickpea Noodles
  • Soba Noodles
  • Red Lentil Noodles
  • Kelp Noodles
  • Shirataki Noodles
  • Edamame Noodles
  • Japchae
  • Glass Sweet Potato Noodles
  • Vermicelli Noodles
  • Pho Noodles
  • Ramen Noodles


Below are a few frequently asked questions by people related to “egg noodles vs rice noodles.”

Are Rice Noodles Healthier Than Egg Noodles?

Rice noodles have typically lower nutritional value than egg noodles. However, it is safe to eat and has low health risks compared to egg noodles. Since it is made of only vegan ingredients and gluten-free, it has a low risk of symptoms due to gluten and unhealthy fats. 

Are Rice Noodles Healthier Than Wheat Noodles?

Typically rice and wheat noodles are safe to eat. But, rice noodles are healthier for people who eat a weight loss and gluten-free diet. It has low calories and is free of any gluten traces. 

What’s the Difference Between Rice Noodles and Regular Noodles?

Rice noodles are primarily made of rice flour and water along with some other additives, while regular noodles are made of unleavened wheat dough. Moreover, they differ greatly in their nutritional content, health benefits, calories, and taste. 

Are Rice Noodles or Egg Noodles Better for Diabetics?

Rice noodles are considered safe for diabetics. Because it has a higher glycemic index value, it aids in the rapid breakdown of sugar molecules in the blood, effectively managing the sugar spike.

What Chinese Noodles Are Good for Diabetics?

Numerous types of noodles are beneficial to diabetics and people with high blood sugar levels. However, whole wheat vegetables and Hakka noodles are well-known for diabetics. Nonetheless, the method of preparation and ingredients used have an impact on the health of diabetics.


Rice noodles vs egg noodles are the most debated topic among nutritionists. People generally love to eat ramen and Korean noodles due to their unique umami taste, but rice and egg noodles also have a distinctive taste along with a good set of health benefits. Healthy and balanced diets allow you to eat both.

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