Noodles, Noodles, and More Noodles

Noodles have been a global comfort food for thousands of years, appearing in dishes from Italian spaghetti carbonara to Japanese ramen.

But did you know noodles can be made from lentils, kelp, or even konjak yam? Explore the history, nutrition, and endless possibilities of noodles in this flavorful deep dive.

Culinary Medicine

by Lori A Smolin, PhD  and Mary B Grosvenor, MS, RD

What could be more comforting than a bowl of chicken noodle soup? It is hearty, warm, and soothing. Many of our other comfort foods – mac and cheese, ramen, noodle kugel, and beef stroganoff – are also based on noodles. Although the history of noodles is murky, we know from the discovery of a 4000-yr-old bowl of noodles at an archeological site in China that they existed there at least that long ago.[1,2] Noodles then spread and evolved, with noodle dishes becoming favorites in almost every culture: chow mein in China, ramen in Japan, pad thai in Thailand, pho in Vietnam, spaghetti carbonara in Italy, and käsespätzle in Germany.[3] It seems that everyone loves noodles. While most noodles are made from wheat or rice, noodles made from buckwheat, kelp, lentils, chickpeas, quinoa, millet, edamame, and yams offer different flavors, textures, and nutrient profiles. Expanding your noodle knowledge can help you find new varieties of noodles to satisfy your palate, meet your nutrition goals, and increase your dietary diversity.

Preparing Noodles

Noodles are made from unleavened dough that is stretched or rolled flat and cut or extruded to form a variety of shapes, ranging from long, thin strips to strings, shells, tubes, and spirals. The dough is made from flour. Even when making noodles from chickpeas, edamame, buckwheat,  or millet, the process begins by grinding these into flour that can then be used to make dough and shaped into noodles.

Fresh noodles can be store-bought or homemade. They can be eaten immediately or refrigerated for a few days. Dried noodles can be kept in the pantry for years. Noodles are usually cooked by boiling, but they can also be steamed, pan-fried, deep-fried, or baked. Noodles are often served in a soup or topped with a sauce.

Noodle Nutrition

The nutritional contribution made by different noodles depends on what is in the noodle. For example, a serving (2-ounce dry or 1-cup cooked) of a traditional wheat noodle such as spaghetti, ramen, lo mein, udon, or fideo has about 40 grams (g) of carbohydrate, 3 g of fiber,  7–8 g of protein, and 1–2 g of fat. When made from enriched white flour they provide a good source of thiamin, riboflavin, niacin, folate, and iron, because enriched flour is fortified with these. A serving of noodles made with whole-wheat flour has about the same amounts of carbohydrate, protein, and fat but more fiber, less iron, and a different combination of B vitamins. Egg noodles are made with wheat flour and eggs; the eggs add cholesterol and a small amount of fat. Rice noodles are similar in calories, carbohydrate, and fat but contain less fiber and protein than wheat noodles. Brown rice noodles are only slightly higher in fiber, protein, and some minerals than noodles made from white rice.

The trend toward higher protein diets created a market for noodles that meets this criterion. Some of these specialized noodles are wheat-based but have added protein sources such as lentil or chickpea flour and/or pea protein, while others are made primarily from legumes such as chickpeas, lentils, edamame (soybeans), and mung beans. For example, red lentil pasta has just one ingredient, red lentils, and provides 13 g of protein and 6 g of fiber with ten fewer grams of carbohydrate and a few less calories than wheat pasta. Chickpea pasta provides a similar profile. A high-protein pasta made with a combination of edamame and mung beans has 24 g of protein and 14 g of fiber.

If you are looking for a gluten-free noodle, there are many options.[4] Rice noodles are gluten free. So are cellophane noodles, also called bean threads or glass noodles. These transparent noodles are made from mung bean starch but can also be made from potato, sweet potato, pea, or tapioca starch. Because they are made from starch, they provide little protein or fiber. Quinoa noodles are another option. They are usually made with a mixture of quinoa and rice flour and have a nutritional profile similar to wheat noodles. Soba noodles are made from buckwheat, which is not a grain. It is the seed of a flowering plant related to rhubarb. A serving of 100% buckwheat soba noodles has about the same amount of carbohydrate, fiber, and protein as wheat noodles. Although buckwheat is gluten free, be aware that soba noodles are often made from a mixture of buckwheat and wheat flour so they may contain gluten. Similarly, noodles made from legumes are gluten free, but some of these products have added wheat, so it is important to check the label for any ingredients that contain gluten.

If you avoid noodles because you think they are too high in calories or carbs, there are several very-low-calorie, low-carbohydrate options. For example, you can make or buy “noodles” that are made from vegetables like zucchini and spaghetti squash. A serving of these has about thirty calories per serving and 7 g of carbohydrate. But they are also low in protein, about 1 g. Do not confuse them with green spinach noodles or other vegetable-colored noodles; these are made with vegetable powders or purees that add color but little nutritional benefit. There are also more exotic low-calorie, low-carb noodles. Kelp noodles, for example, are made from brown seaweed. They have fewer than ten calories and 2 g carbohydrate in a serving. They are low in fiber and have no protein or gluten, but are a good source of phytochemicals, iodine, and other minerals, including calcium.[5] Another very low-calorie, low-carb noodle is shirataki noodles. These Japanese noodles, also known as konjak noodles or miracle noodles, are made from the starch of the roots of the konjak plant, which is a type of yam. The starch is glucomannan, which is a type of dietary fiber. Because it is not broken down by human digestive enzymes, the starch is not absorbed, so the noodles provide few calories and do not cause a sharp rise in blood sugar. They also provide a prebiotic that stimulates the growth of beneficial bacteria.[6]

Noodles as Part of a Diverse and Healthy Diet

Noodles can contribute variety and flavor to a healthy diet. Which noodle you choose depends on the dish, your nutrition goals, and your taste preferences. The type of noodle affects the taste, texture, and overall flavor of a recipe. You would not make pad thai with penne pasta or a lasagna with soba noodles. You can, however, change the menu, or sometimes just the noodle, to fit your nutrition needs. If you are eating a plant-based diet and want to increase your protein intake, a high-protein noodle is a good option. If you need to avoid wheat, there are many gluten-free options such as noodles made from rice, quinoa, or legumes. If you want a low-carb or low-calorie base for your favorite sauce, try vegetable, kelp, or shirataki noodles. None of these have wheat, gluten, or eggs so are good options for people who have allergies or sensitivities to any of these. But these low-calorie noodles are also low in protein and fat, so a meal based on them may leave you hungry. If you are not looking for any specific nutritional features, your noodle choice may be based on what tastes good. Whether you like plain old spaghetti, soba, or chickpea pasta, what you serve with your noodles can impact the nutritional profile of the meal.

Sauces and broths add flavor and nutrients to your noodle dish, but sometimes the nutrients are ones we should limit in our diets. For example, marinara sauce improves the nutrient profile of your meal by with vitamins A and C and the phytochemical lycopene found in the tomatoes it is made from. In contrast, a creamy alfredo sauce on your pasta can add a lot of calories and saturated fat. Asian stir-fry sauces such as soy, black bean, and oyster can be high in sodium while others such as teriyaki can be high in sugar and sodium. Making your own sauce can minimize the saturated fat, sugar, and sodium.

Eating vegetables with your noodles adds vitamins, minerals, fiber, and phytochemicals. Vegetables are low in calories and do not add any sugar, sodium, or saturated fat. Include bell peppers, broccoli, and bok choy in your stir fry or add carrots and kale to your noodle bowl. If you are going Italian, make a primavera by tossing zucchini, snap peas, asparagus, or other seasonal vegetables with pasta. You can even include some cauliflower to increase the fiber and decrease the calories in your macaroni and cheese.

You can beef up your noodles with a protein source. Many pasta dishes contain cheese, which provides protein but also adds saturated fat and calories. Including lean animal proteins such as pork, chicken, or beef can add protein while limiting unhealthy fats. Adding other animal proteins such as fish, shrimp, or eggs or including plant proteins like nuts and tofu provide protein along with healthy mono and polyunsaturated fats.

Bottom line

There is a seemingly infinite variety of noodles out there to satisfy your need for your favorite comfort food or to expand your palate with exotic ethnic foods. Experiment with some new noodles that meet your nutritional and taste preferences. Try recipes that pair them with vegetables and healthy protein sources but be aware of broths and sauces that add sodium, sugar, or saturated fat. No one food, or meal, can make or break your healthy eating plan.

References

[1] Lu, Houyuan; Yang, Xiaoyan; Ye, Maolin; et al. (13 October 2005). "Culinary archaeology: Millet noodles in Late Neolithic China". Nature. 437 (7061): 967–968

[2] Spoon S. The Culture and History of Noodles. The Spoonful. Published September 23, 2020. Accessed March 30, 2025. https://blog.splendidspoon.com/culture-and-history-of-noodles

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[3] Noodles Around the World – CHN/ITAL370W Noodle Narratives- Summer 2019. Emory.edu. Published August 10, 2019. Accessed March 30, 2025. https://scholarblogs.emory.edu/noodlenarratives/2019/08/10/noodles-around-the-world

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[4] Hae-Jin Lee, C. Simply Recipes. Learn the Basics of Asian Noodles with Our Handy Guide. Simply Recipes. Published 2023. https://www.simplyrecipes.com/a-guide-to-asian-noodles-7373048

[5] National Nutrition. Kelp Noodles: A Gluten-Free Pasta Substitute. National Nutrition Articles. Published January 19, 2015. Accessed April 4, 2025. https://www.nationalnutrition.ca/articles/supplements/supplement-articles-kelp-noodles/

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[6] Medical News Today. Shirataki noodles: six health benefits, nutrition facts, and meals. www.medicalnewstoday.com. Published May 20, 2021.