The Ultimate Calorie Guide to Noodles: Which Noodle Has the Lowest Calories?
Explore the ultimate guide to noodles and calories! Compare thick bee hoon, yellow noodles, kway teow, ramen, rice noodles, soba, shirataki, and more to make healthier, calorie-conscious choices.
Who doesn’t love noodles
Noodles are a beloved comfort food around the world. From steaming bowls of ramen to stir-fried kway teow, they bring joy to our meals. But if you’re watching your calorie intake, noodles can be tricky to navigate. How do you choose a noodle that fits your dietary goals without giving up flavor?
This guide will explore the calorie content of popular noodle varieties like thick bee hoon, yellow noodles, kway teow, rice noodles, ramen, and even low-calorie options like shirataki and zoodles. Along the way, we’ll dive into their nutritional profiles, cooking tips, and suggestions for making your meals healthier. By the end, you’ll have everything you need to make informed noodle choices, whether you're on a weight-loss journey or simply aiming for balanced nutrition.
Thick Bee Hoon (Rice Vermicelli)
Calories per 100g (cooked): ~109 calories
Nutritional Profile: Primarily carbohydrates, low in fat and protein
What Makes It Unique: Thick bee hoon is made from rice flour and water, making it naturally gluten-free. It’s a common ingredient in soups and stir-fries across Southeast Asia.
How to Make Thick Bee Hoon Healthier:
Pair thick bee hoon with a light broth and nutrient-rich vegetables like bok choy, carrots, or bean sprouts. Adding lean protein like chicken breast or tofu keeps the meal balanced.Understanding the Link Between Hashimoto’s and Inflammation
Rice Noodles
Calories per 100g (cooked): ~108 calories
Nutritional Profile: Gluten-free and relatively low in calories
Popular Uses: Found in dishes like pho, pad Thai, and fresh spring rolls
Why Choose Rice Noodles?
They are one of the lighter traditional noodle options. Use them as a base for soups with lean protein and plenty of herbs like cilantro, Thai basil, and lime.
Ramen
Calories per 100g (cooked): ~150 calories
Nutritional Profile: Wheat-based, higher calorie density, contains sodium from seasoning packets
Common Issues: Instant ramen is calorie-dense due to added oils and preservatives.
Healthier Options:
Skip the instant version and use fresh ramen noodles. Make your own broth with low-sodium stock, and top with boiled eggs, seaweed, and vegetables.
Shirataki Noodles (Konjac Noodles)
Calories per 100g (cooked): ~10–20 calories
Nutritional Profile: Almost calorie-free, high in water content, rich in soluble fiber
Why They Stand Out: These "miracle noodles" are perfect for anyone on a calorie-restricted or low-carb diet.
Cooking Tips:
Rinse shirataki noodles thoroughly to remove their natural odor. Stir-fry them with a flavorful sauce to improve their texture and taste.
Yellow Noodles
Calories per 100g (cooked): ~138 calories
Nutritional Profile: Higher in fat due to the addition of oil during production
Common Uses: Popular in dishes like mee goreng, laksa, and curry noodles
Tips for Calorie Control:
Request less oil or use dry-frying techniques when preparing yellow noodles. Swap calorie-heavy curries for lighter, coconut milk-free broths.
Soba Noodles (Buckwheat Noodles)
Calories per 100g (cooked): ~99 calories
Nutritional Profile: Higher in protein and fiber than traditional wheat-based noodles
Health Benefits: Buckwheat is rich in manganese, magnesium, and antioxidants.
Best Ways to Serve:
Serve soba noodles chilled with a light soy-based dipping sauce or in hot broths with vegetables and tofu for a nutritious, low-calorie meal.
Egg Noodles
Calories per 100g (cooked): ~138 calories
Nutritional Profile: Richer in flavor due to added eggs, moderate protein content
Common Dish: Wonton noodles
Healthier Cooking Suggestions:
Add steamed vegetables and reduce the amount of oil in your preparation. Opt for clear soups over creamy broths to cut calories.
Glass Noodles (Mung Bean Vermicelli)
Calories per 100g (cooked): ~160 calories
Nutritional Profile: High in carbohydrates and slightly higher in calories
Best Dishes: Used in spring rolls, stir-fries, and hot pots
Alternative Use:
Mix glass noodles with zoodles or spiralized carrots to reduce calorie density while maintaining volume in your dish.
Zucchini Noodles (Zoodles)
Calories per 100g (raw): ~17 calories
Nutritional Profile: Packed with fiber, vitamins, and almost no calories
What Makes Them Great: Zoodles are a gluten-free, low-calorie alternative to traditional noodles.
Creative Ideas:
Toss zoodles with marinara sauce, pesto, or garlic and olive oil for a satisfying, guilt-free meal.
Kway Teow (Flat Rice Noodles)
Calories per 100g (cooked): ~140 calories
Nutritional Profile: Mostly carbohydrates, moderate calorie density
Key Dish: Char kway teow, a stir-fried noodle dish
Pro Tip:
Char kway teow is often cooked with generous amounts of oil, lard, and soy sauce. Request for less oil and add more vegetables to balance the dish.
Here’s the noodle calorie ranking:
10. Glass Noodles (Mung Bean Vermicelli)
160kcal per 100g
9. Ramen
150kcal per 100g
8. Kway Teow (Flat Rice Noodles)
140kcal per 100g
7. Yellow Noodles
138kcal per 100g
6. Egg Noodles
138kcal per 100g
5. Thick Bee Hoon (Rice Vermicelli)
109kcal per 100g
4. Rice Noodles
108kcal per 100g
3. Soba Noodles (Buckwheat Noodles)
99kcal per 100g
2. Zucchini Noodles (Zoodles)
17kcal per 100g
1. Shirataki Noodles (Konjac Noodles)
10kcal per 100g
Enjoy your next bowl of noodles! 🍜
