A Beginner’s Guide to Cooking with Rice Noodles

Can incorporating rice noodles be a healthy alternative to traditional pasta for individuals looking to change their normal routine?

Rice Noodles

Several alternatives are available to replace wheat-based pasta, including:

• Black beans
• Chickpeas
• Edamame
• Lentils
• Rice

Like gluten-free pasta, rice noodles are made with rice flour instead of semolina wheat. Different types of rice, such as brown and white, can be used to make rice noodles. The ingredients are typically rice flour, water, and tapioca starch for texture. Compared with wheat pasta, rice noodles have a mild flavor and texture.

Nutrition

Rice noodle calories and nutrition information is for 1 cup of cooked noodles. (U.S. Department of Agriculture, 2020)

• Calories – 187
• Fat – 0.4 grams
• Carbohydrates – 41.8 grams
• Protein – 3.1 grams
• Fiber – 1.75 grams
• Sugar – 0.05 grams
• Sodium – 438 milligrams

Carbohydrates

Regular spaghetti noodles are made with semolina, which comes from durum wheat. Rice noodles are a healthy source of complex carbohydrates, with 41.8g of carbohydrates per serving. Individuals who follow a low-carb diet or track their carb intake should consider portion sizes when enjoying rice noodle dishes.

Fats

Rice noodles contain less than 1g of fat per serving. However, the fat content of meals may vary depending on the other ingredients, sauces, and toppings. Foods high in fat, such as vegetable oils, nuts, seeds, avocados, fish, and eggs, will increase the total fat.

Protein

Rice noodles have 3.1g of protein per serving. Although they are not a significant source of protein, they can be paired with other protein sources, such as meat, fish, or tofu, to make high-protein meals.

Vitamins and Minerals

Rice noodles contain small amounts of:

• Calcium
• Iron
• Magnesium
• Zinc

Health Benefits

The noodles are an alternative to regular pasta, which can be a healthful addition to a well-balanced diet and make for a great gluten-free pasta alternative.

Energy Levels

• Because they are predominantly made of carbohydrate calories, they are beneficial for increasing and sustaining energy levels.

Gluten-Free Alternative

• Rice noodles are especially beneficial for individuals who follow a gluten-free diet.
• Individuals with celiac disease and non-celiac gluten sensitivity should read rice noodle packaging carefully to ensure it is gluten-free.
• The noodles are also suitable for vegan, vegetarian, low-fat, and low-calorie diets.

Allergies

The noodles are inherently gluten-free because the main ingredient is rice flour. However, individuals with gluten intolerance should ensure no cross-contamination occurs with other non-gluten-free ingredients. Individuals with dietary allergies should check the label to see if cross-contamination may have occurred during processing or if a rice noodle product contains added allergens. Rice noodles are also free of other common allergens, including dairy, soy, eggs, fish, nuts, and wheat.

Preparation

They are cooked by boiling them in water, which rehydrates them. Once cooked, they can be used like regular pasta noodles. They are commonly used in stir-fries and Italian pasta dishes and can be used as substitutes for wheat, egg, and ramen noodles. If a recipe calls for any noodles, use rice noodles instead to change up the texture and flavor.

Storage and Safety

The noodles should be stored in a cool, dry place like the pantry. They come in vacuum-sealed packaging or boxes, so they do not need refrigeration until cooked.

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References

U.S. Department of Agriculture, FoodData Central. (2020). Rice Noodles, cooked. Retrieved from fdc.nal.usda.gov/food-details/1101528/nutrients