Rice noodles (cooked)
A gluten-free noodle for stir-fries; very low in fat and fiber.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Rice noodles for gym-goers
Per 100 g, rice noodles (cooked) provides 108 kcal, 1.8 g protein, 24 g carbohydrate (1 g fiber, 0 g sugars) and 0.2 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 cup cooked, about 176 g) comes to roughly 190 kcal and 3.2 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Rice noodles
Rice noodles are made from rice flour and water and are listed here cooked. They're gluten-free and very low in fat, with fewer calories per 100 g than white rice, but they also have very little fiber and almost no minerals compared with the other grains in this category. Their neutral flavor is the base of many Southeast Asian dishes.
In a gym diet
Rice noodles are a light, fast-digesting carb that works after training or in stir-fries and broths on a cut. They bring very little protein or micronutrients, so the meal is only as good as what you add: lean meat, shrimp, tofu, eggs and lots of vegetables. On a bulk they make big volumes of carbs easy to eat. They also suit lifters who avoid gluten.
Preparation and cooking
Most rice noodles just need soaking in hot water or a one- to five-minute boil, depending on thickness. Overcook them and they turn sticky. Dry noodles roughly double to triple in weight once rehydrated, so be clear on whether you're logging dry or cooked. In stir-fries, the sauce and oil usually add more calories than the noodles.
Buying and storage
The ingredients should be rice flour and water; some noodles blend in wheat or tapioca starch. Dry noodles keep for months. Refrigerate fresh rice noodles and use them quickly.
Things to watch
Takeout noodle dishes can be high in sodium and oil from soy, fish and oyster sauces. With celiac disease, confirm the noodles aren't blended with wheat.
Meal ideas
- Chicken pho with rice noodles, fresh herbs, bean sprouts and lime.
- Shrimp pad thai made with less oil, extra egg and plenty of vegetables.
- Cold rice noodle salad with tofu, carrots, cucumber and peanut-lime dressing.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 23 Grains & Starches
| Protein per 100 kcal | 1.7 g | #23 of 23 |
| Protein per 100 g | 1.8 g | #22 of 23 |
| Fiber per 100 g | 1 g | #20 of 23 |
| Lowest calories per 100 g | 108 kcal | #7 of 23 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Sweet potato, boiled, without skin
76 kcal · P 1.4 · C 17.7 · F 0.1
→Barley, pearled (cooked)
123 kcal · P 2.3 · C 28.2 · F 0.4
→White rice, long-grain (cooked)
130 kcal · P 2.7 · C 28.2 · F 0.3
→Jasmine rice, white (cooked)
129 kcal · P 2.7 · C 28 · F 0.3
→Corn flakes cereal
357 kcal · P 7.5 · C 84.1 · F 0.4
→Potato, boiled, without skin
87 kcal · P 1.9 · C 20.1 · F 0.1
Compare Rice noodles with Sweet potato, boiled, without skin →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in rice noodles?
Rice noodles (cooked) has about 108 kcal per 100 g, or roughly 190 kcal per 1 cup cooked (176 g).
How much protein is in rice noodles?
About 1.8 g of protein per 100 g and 3.2 g per 1 cup cooked. That works out to 1.7 g per 100 kcal, so it's not primarily a protein source.
Is rice noodles good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Are rice noodles healthier than wheat noodles?
They're gluten-free and a little lower in calories per cooked gram, but they also have less protein and fiber than wheat noodles. Neither is clearly healthier. It depends on your needs and what you serve them with.
How do I stop rice noodles sticking together?
Don't overcook them, rinse them in cold water right after draining, and toss them with a little sauce or a few drops of oil. In stir-fries, add them at the end so they only need to heat through.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.