Noodles are a staple food across many cultures, from Asian rice noodles to Italian pasta. However, one of the most common questions people ask today is: how many calories are in noodles?
Understanding noodles calories is essential for weight management, healthy eating, and making informed dietary choices.
This comprehensive guide breaks down calories in noodles by type, preparation method, and serving size, while also explaining how noodles fit into different diets.
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What Are Calories in Noodles?
Calories measure the amount of energy your body gets from food.
When it comes to noodles, calories mainly come from carbohydrates, with smaller amounts of protein and fat.
On average:
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Cooked noodles contain 130–220 calories per cup
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Dry noodles contain more calories per 100g, but they absorb water when cooked
The exact number of calories depends on:
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The type of noodles
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Ingredients used
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Cooking method
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Added sauces or toppings
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Calories in Noodles by Type
Wheat Noodles Calories
Wheat-based noodles are among the most widely consumed.
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Egg noodles calories: ~210–220 calories per cooked cup
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White wheat noodles calories: ~200 calories per cup
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Whole wheat noodles calories: ~180–190 calories per cup
Whole wheat noodles usually contain slightly fewer calories and more fiber, making them a better option for digestion and blood sugar control.
Rice Noodles Calories
Rice noodles are gluten-free and common in Asian cuisine.
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Rice noodle calories: ~190 calories per cooked cup
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Flat rice noodles calories: ~200 calories per cup
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Vermicelli rice noodles calories: ~170–180 calories per cup
Rice noodles are lower in protein but easy to digest.
Asian Noodles Calories (Udon, Soba, Ramen)
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Udon noodles calories: ~127 calories per 100g cooked
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Soba noodles calories: ~110–115 calories per cup
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Ramen noodles calories (plain): ~190 calories per cup
Soba noodles, made from buckwheat, are generally lower in calories and higher in micronutrients compared to refined wheat noodles.
Pasta vs Noodles Calories
Many people ask about pasta vs noodles calories.
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Spaghetti calories: ~220 calories per cooked cup
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Asian wheat noodles calories: ~190–210 calories per cup
Calorie differences are minimal; sauces and toppings usually matter more than the noodles themselves.
Low-Calorie Noodles Options
If you are counting calories, these noodles are popular alternatives:
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Shirataki noodles calories: 10–20 calories per serving
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Kelp noodles calories: ~20 calories per serving
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Vegetable noodles (zucchini noodles): ~30 calories per cup
These options are ideal for low-calorie, low-carb, or keto diets.
Dry Noodles vs Cooked Noodles Calories
A common misconception is that cooking noodles increases calories.
In reality:
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Calories do not change when noodles are cooked
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Cooking adds water, increasing volume but not calories
For example:
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100g dry noodles ≈ 350 calories
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The same noodles cooked still equal ≈ 350 calories total
This is why calorie labels may look different depending on whether they refer to dry or cooked weight.
Calories in Instant Noodles
Instant noodles calories are typically higher due to added oils and seasonings.
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Instant ramen calories (per packet): 380–500 calories
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High sodium content
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Higher fat content than fresh noodles
Instant noodles are convenient but less suitable for regular consumption if you are managing weight.
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Calories in Popular Noodle Dishes
Calories increase significantly when noodles are combined with broth, oil, or toppings.
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Ramen bowl calories: 450–700 calories
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Fried noodles calories: 500–800 calories
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Stir-fried noodle dishes calories: often exceed 600 calories
The main calorie contributors are oil, meat, eggs, and sauces.
Noodles Calories and Nutrition Breakdown
Beyond calories, noodles provide:
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Carbohydrates: primary energy source
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Protein: 5–8g per serving (higher in egg or buckwheat noodles)
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Fat: minimal unless fried or seasoned
Whole grain noodles contain more fiber, which supports digestion and satiety.
Are Noodles Good for Weight Loss?
Noodles can fit into a weight-loss diet if consumed strategically.
Best Noodles for Weight Loss
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Soba noodles
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Whole wheat noodles
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Shirataki noodles
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Vegetable noodles
Tips to Reduce Noodles Calories
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Control portion size
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Choose boiled instead of fried noodles
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Add vegetables for volume without extra calories
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Use broth-based sauces instead of creamy ones
How Many Calories in Noodles Per Serving?
Typical calorie ranges:
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1 cup cooked noodles: 180–220 calories
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100g cooked noodles: 120–160 calories
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Instant noodle packet: 380–500 calories
Always check serving size and preparation method.
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Frequently Asked Questions About Noodles Calories
How many calories are in noodles?
Most noodles contain 180–220 calories per cooked cup, depending on the type.
Are noodles high in calories?
Plain noodles are moderate in calories. High calorie counts usually come from oils, sauces, and toppings.
Which noodles have the least calories?
Shirataki noodles and vegetable noodles have the lowest calories.
Are rice noodles lower in calories than wheat noodles?
Rice noodles and wheat noodles have similar calories, but rice noodles are lower in protein.
Can noodles be eaten on a diet?
Yes, especially when choosing whole grain or low-calorie noodles and controlling portions.
Conclusion
Understanding noodles calories helps you make smarter dietary choices. While noodles are not inherently high in calories, preparation methods and portion sizes significantly affect total intake. By choosing the right type of noodles and pairing them with nutrient-dense ingredients, noodles can be part of a balanced, healthy diet.
