Calories in Noodles
Cooked Asian noodles vary widely: ramen at 70 kcal/100g (broth), rice noodles ~109 kcal/100g, wheat noodles ~138 kcal/100g.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 cup cooked ramen noodles (~165g) | 115 | 25 | 4 | 0.5 | — |
| 1 cup cooked rice noodles (~176g) | 192 | 44 | 1.6 | 0.4 | — |
| 1 cup cooked egg noodles (~160g) | 221 | 40 | 7.3 | 3.3 | — |
| 1 packet instant ramen (with seasoning) | 380 | 52 | 7 | 14 | — |
| 100g cooked rice noodles | 109 | 25 | 0.9 | 0.2 | — |
| 100g cooked udon noodles | 138 | 27 | 4 | 0.6 | — |
About these numbers
Noodle types vary in calorie density and nutritional profile. Rice noodles are mostly starch (low protein, low fat). Egg noodles include eggs (more protein). Wheat noodles and udon are similar to pasta. Instant ramen with seasoning packet is calorie-loaded due to added oil — 380 kcal per packet, with 1,800+ mg sodium.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
Related foods
Frequently asked questions
- How many calories in noodles?
- Per cup cooked: rice noodles 192 kcal, egg noodles 221, udon ~220, ramen broth-cooked ~115. Instant ramen (with packet): 380 kcal.
- Are noodles good for weight loss?
- In measured portions, yes — similar to pasta. 1 cup cooked (115-220 kcal) fits in calorie budgets. Instant ramen with packet is calorie-heavy (380 kcal) and high sodium. Restaurant noodle bowls often exceed 700 kcal.
- Healthiest noodles?
- Shirataki noodles (konjac-based): <20 kcal per cup, very low carb. Chickpea or lentil pasta: 165 kcal per cup with 11g protein. Whole-wheat pasta: 174 kcal with more fiber. Soba (buckwheat) noodles: 170 kcal with moderate protein.
- Diabetes impact?
- Rice noodles: GI ~61 (medium). Wheat/egg noodles: GI ~50 (low-medium). Instant ramen: GI ~70 (high) and high glycemic load. For T2D: smaller portions, pair with substantial protein and vegetables, prefer broth-based dishes (pho, soba bowls) over stir-fries.
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