Are Egg Noodles Nutritious? Here is What a Dietitian Suggests

Featured in recipes like stir-fries, hen noodle soup, and buttered noodles, egg noodles are a staple component in numerous varieties of delicacies. They are created making use of wheat flour and eggs, which are mixed and shaped into a dough, slash into flat strips, and then cooked in boiling drinking […]

Featured in recipes like stir-fries, hen noodle soup, and buttered noodles, egg noodles are a staple component in numerous varieties of delicacies.

They are created making use of wheat flour and eggs, which are mixed and shaped into a dough, slash into flat strips, and then cooked in boiling drinking water.

Nevertheless, when there’s no question that egg noodles are delightful, a lot of men and women may well surprise whether or not they’re a healthier choice.

This write-up examines the nutrition of egg noodles, as very well as their added benefits and downsides.

Egg noodles’ nutritional content is comparable to that of typical pasta but a little bit lower in energy, carbs, and protein (1, 2).

They’re also normally enriched, meaning that selected natural vitamins and minerals have been included, increasing their nutritional price.

Just one cup (160 grams) of cooked, enriched egg noodles includes (1):

  • Calories: 221
  • Protein: 7 grams
  • Body fat: 3 grams
  • Carbs: 40 grams
  • Fiber: 2 grams
  • Selenium: 70{d6946d8e93e220fb826a5a61d02cb1f8c03cf448263114bedc027d74cc4fbc9e} of the Every day Benefit (DV)
  • Thiamine: 39{d6946d8e93e220fb826a5a61d02cb1f8c03cf448263114bedc027d74cc4fbc9e} of the DV
  • Folate: 55{d6946d8e93e220fb826a5a61d02cb1f8c03cf448263114bedc027d74cc4fbc9e} of the DV
  • Manganese: 22{d6946d8e93e220fb826a5a61d02cb1f8c03cf448263114bedc027d74cc4fbc9e} of the DV
  • Niacin: 21{d6946d8e93e220fb826a5a61d02cb1f8c03cf448263114bedc027d74cc4fbc9e} of the DV
  • Copper: 17{d6946d8e93e220fb826a5a61d02cb1f8c03cf448263114bedc027d74cc4fbc9e} of the DV
  • Riboflavin: 17{d6946d8e93e220fb826a5a61d02cb1f8c03cf448263114bedc027d74cc4fbc9e} of the DV
  • Iron: 13{d6946d8e93e220fb826a5a61d02cb1f8c03cf448263114bedc027d74cc4fbc9e} of the DV
  • Zinc: 10{d6946d8e93e220fb826a5a61d02cb1f8c03cf448263114bedc027d74cc4fbc9e} of the DV

Enriched egg noodles are significantly high in selenium, a mineral that performs a critical function in immune perform (3).

They also comprise many B vitamins like thiamine, folate, niacin, and riboflavin, all of which are associated in power output, DNA restore, and brain wellbeing (4).

Moreover, enriched egg noodles are a very good supply of manganese, an crucial nutrient that acts as an antioxidant to protect towards oxidative stress and cell injury (5).


Egg noodles are generally enriched and provide several key nutritional vitamins and minerals, which includes selenium, manganese, and B nutritional vitamins.

Egg noodles produce vital nutrition, but they’re also connected with various likely downsides.

Calorie written content

Egg noodles include a very good sum of calories for each serving, with roughly 221 calories in each and every cooked cup (160 grams) (1).

This is slightly higher than other types of pasta like penne, which consists of about 168 energy for every cup (107 grams) (2).

Egg noodles are denser, so you’re also receiving much more noodles in a 1-cup part.

Whilst egg noodles can definitely in good shape into a healthy eating plan, it is important to be mindful of the toppings that you select, primarily if you’re doing the job toward a excess weight decline objective.

This is because egg noodles are usually mixed with other higher calorie ingredients like butter and cheese, which may contribute to weight acquire if eaten in substantial quantities.

On the other hand, pairing egg noodles with ingredients that are very low in energy and superior in protein or fiber could be effective, as this can enable keep you emotion fuller for for a longer period to aid bodyweight decline (6, 7).

Significant in carbs

Egg noodles have a reasonable glycemic index, which is a evaluate utilized to estimate the extent to which unique foodstuff boost your blood sugar amounts (8).

They generally have a larger glycemic index than pasta, whilst this can change dependent on the precise form of pasta and cooking method used.

For instance, boiled wheat egg noodles have a glycemic index of 57, whilst the glycemic index of spaghetti can variety from 42–58 (8).

Egg noodles are also comparatively substantial in carbohydrates, with around 40 grams in each and every cup (160 grams) (1).

Studies clearly show that pursuing large carb diets that have a larger proportion of reduced fiber starches could be linked to a better threat of type 2 diabetes and metabolic syndrome, a team of conditions that may possibly enhance the chance of coronary heart disorder and stroke (9, 10).

Their carb content makes them inappropriate for very reduced carb eating plans like the ketogenic diet.

Has gluten

Egg noodles are made applying wheat flour, which consists of gluten, a group of proteins observed in wheat, barley, and rye.

While gluten is not an situation for most men and women, some may perhaps will need to limit their ingestion.

For folks with celiac illness or a sensitivity to gluten, in distinct, consuming food items that incorporate gluten can cause signs or symptoms like bloating, diarrhea, belly discomfort, and accidental pounds reduction (11, 12).

Next a gluten-no cost diet program is advised to prevent adverse aspect outcomes for people who are not able to tolerate gluten.


Egg noodles offer a very good quantity of energy and carbs per serving. They also have a moderate glycemic index and contain gluten.

Egg noodles can be appreciated in moderation as part of a perfectly-rounded diet plan.

Continue to, it is essential to take into consideration which foodstuff you are pairing them with to optimize the dish’s nutritional value and lessen its adverse health and fitness consequences.

For illustration, toppings like butter, cheese, and product-based sauces can ramp up the calorie content material immediately, which could guide to fat get.

Opting for nutrient-dense substances that are large in protein or fiber can be a greater selection if you are watching your bodyweight or hoping to help balanced blood sugar levels whilst squeezing some more vitamins and minerals into your diet.

Attempt pairing your egg noodles with protein-loaded meals like chicken, fish, or tofu, as perfectly as fiber-loaded veggies to get the most bang for your dietary buck.

Also, look at your portion sizes and test to stick to all around 1 cup (160 grams) of cooked egg noodles for every serving. Bulking up your egg noodles with vegetables and protein can assist you really feel far more content with your food with out going overboard on pasta.


Selecting nutritious toppings and checking your part sizes can support ensure that egg noodles can suit into a perfectly-balanced food plan.

Egg noodles are a pantry staple for many, many thanks to equally their versatility and wealthy flavor.

They are usually enriched with nutritional vitamins and minerals and contain nutrients like manganese, selenium, and B vitamins.

However, they are also superior in carbs, include gluten, and could add to fat achieve if consumed in superior quantities.

Thus, when egg noodles can definitely fit into a balanced food plan, it is essential to watch your part dimensions and be aware of which substances you pair them with.

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