How Many Calories in Rice Noodles? Nutrition Facts & Macros
100 grams of rice noodles (dry) has 364 calories
Protein 6g · Carbs 80.2g · Fat 0.6g
Rice noodles are a staple of Asian cuisine — at 364 calories per 100g dry, they provide 80.2g carbs, 5.95g protein, and are naturally gluten-free. Cooked rice noodles roughly triple in weight, so 100g cooked has about 118 calories. Light, neutral flavor that absorbs sauces and broths beautifully.
1523 kJ · per 100g · Water: 11.91 g
Calorie Calculator: Rice Noodles
100 g Rice Noodles contains 364 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 serving dry (56 g) | 204 kcal | 3.3g | 44.9g | 0.3g |
| 1 cup cooked (~176 g → 57 g dry) | 207 kcal | 3.4g | 45.7g | 0.3g |
| 100 grams (dry) | 364 kcal | 6g | 80.2g | 0.6g |
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Rice Noodles — Nutrition Facts
| Rice Noodles | per 100g |
|---|---|
| Calories | 364 kcal |
| Protein | 5.95 g |
| Fat | 0.56 g |
| Carbs | 80.18 g |
| Saturated Fat | 0.153 g |
| Monounsaturated Fat | 0.175 g |
| Polyunsaturated Fat | 0.15 g |
| Cholesterol | 0 mg |
| Fiber | 1.6 g |
| Sugar | 0.12 g |
| Sodium | 182 mg |
| Potassium | 30 mg |
| Calcium | 18 mg |
| Magnesium | 12 mg |
| Phosphorus | 153 mg |
| Iron | 0.7 mg |
| Zinc | 0.74 mg |
| Manganese | 0.498 mg |
| Selenium | 15.1 mcg |
| Vitamin A | 0 mcg |
| Vitamin C | 0 mg |
| Thiamine (B1) | 0.031 mg |
| Riboflavin (B2) | 0.017 mg |
| Niacin (B3) | 0.221 mg |
| Vitamin B6 | 0.015 mg |
| Folate | 3 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.11 mg |
| Vitamin K | 0 mcg |
| Water | 11.91 g |
Source: USDA FoodData Central (FDC ID: 169742) · Data verified September 2026
Variations
Pho noodles (banh pho)
Flat rice noodles used in Vietnamese pho — come in various widths (thin, medium, wide). A typical pho bowl uses 150-200g cooked noodles (~50-65g dry = 182-237 kcal from noodles alone). The broth, meat, and toppings add another 200-400 kcal depending on the cut. To prepare: soak in hot water 15-20 minutes until pliable, then add to boiling broth for 10-15 seconds. Never pre-boil — the broth finishes the cooking.
Pad Thai noodles
Medium-width rice noodles (sen lek) used for pad Thai — a complete pad Thai dish has 400-600 kcal per serving (noodles ~200 kcal + egg, tofu/shrimp, peanuts, oil, sauce). Soak in room-temperature water 30 minutes until flexible but still firm — they finish cooking in the wok. If they're soft before the wok, they'll turn to mush. The key to good pad Thai: high heat, work fast, don't overcrowd the wok.
Rice vermicelli (bun)
Very thin rice noodles used in Vietnamese bun bowls, spring rolls, and Southeast Asian salads. Similar calories to regular rice noodles. Just pour boiling water over them and wait 3-5 minutes — the thinnest varieties need only 1-2 minutes. Drain and rinse with cold water immediately. Perfect for bun cha (grilled pork bowls), fresh spring rolls, and cold noodle salads. Light, refreshing, and the fastest noodle to prepare.
Dietary Perspectives
For Weight Loss
Rice noodles are moderate for weight loss: cooked, they have about 118 kcal per 100g (similar to rice). The main concern is low protein (5.95g dry) — you'll need to pair them with protein sources to stay full. For lowest-calorie meals, use them in pho-style soups where the broth provides volume with minimal calories. Avoid stir-fried preparations with oil. Choose thin vermicelli over wide noodles — smaller portions feel more substantial. Best as a gluten-free carb base, not a standalone meal.
For Athletic Performance
Rice noodles provide quick-digesting carbs (80.2g per 100g dry) — useful for pre-workout fuel when you need energy without heaviness. The low fat (0.56g) and low fiber (1.6g) mean fast gastric emptying. However, the low protein (5.95g) means you need to add a protein source. Good for carb-loading the night before a race. Selenium (15µg, 27% DV) supports thyroid function and recovery. For athletes: pair with chicken, shrimp, or tofu in a pho or stir-fry for a complete pre/post-workout meal.
For Keto
Rice noodles are NOT keto-friendly: 80.2g carbs per 100g dry — the highest-carb noodle option. Even 50g dry (one small serving) has 40g net carbs — double the daily keto limit. For keto-friendly Asian noodle alternatives: shirataki noodles (0g net carbs, konjac-based — perfect for pho), kelp noodles (1g net), zucchini noodles, or hearts of palm pasta. These work in pho, stir-fries, and pad Thai with low-carb sauce.
Frequently Asked Questions
How many calories are in rice noodles?
100g dry rice noodles has 364 calories with 80.2g carbs, 5.95g protein, and 0.56g fat. Cooked rice noodles absorb water and roughly triple in weight — 100g cooked has about 118 calories. One serving (~56g dry = ~170g cooked) has about 204 calories. Lower in protein than wheat noodles but naturally gluten-free.
Are rice noodles gluten-free?
Yes — rice noodles made from rice flour and water are naturally gluten-free and safe for people with celiac disease. Always check the label though — some brands add wheat starch or tapioca for texture. Pure rice noodles (banh pho, sen lek) contain only rice flour and water. They're one of the best gluten-free pasta alternatives with a texture close to wheat noodles.
What's the difference between rice noodles and glass noodles?
Rice noodles are made from rice flour — opaque white, soft texture. Glass noodles (cellophane/bean thread) are made from mung bean starch — transparent when cooked, chewier. Calories are similar (~340-365 per 100g dry). Rice noodles are better for pho and pad Thai; glass noodles for japchae, spring rolls, and soups. Both are gluten-free.
Are rice noodles healthy?
Rice noodles are low in fat (0.56g) and naturally gluten-free, but not very nutrient-dense — they're mainly carbs with modest protein (5.95g, less than wheat pasta's 12-13g). Low in most vitamins and minerals. Best when paired with vegetables, lean protein, and flavorful broth. The neutral flavor makes them a good vehicle for nutrient-rich sauces and toppings. Selenium (15µg, 27% DV) is a notable nutrient.
How do rice noodles compare to regular pasta?
Per 100g dry: rice noodles have fewer calories (364 vs 371) but significantly less protein (5.95g vs 13g) and less fiber (1.6g vs 3.2g). Rice noodles are gluten-free; pasta is not. Rice noodles cook faster (3-8 min vs 8-12 min). Both are low in fat. If you need gluten-free, rice noodles win; if you want more protein and nutrients, wheat pasta is better.
How do you cook rice noodles?
Thin rice noodles (vermicelli/bun): soak in boiling water 3-5 minutes, drain — no boiling needed. Medium (banh pho/pad Thai width): soak in hot water 8-10 minutes until flexible, then stir-fry or add to soup. Wide (ho fun): brief blanch in boiling water 30-60 seconds. Never overcook — they go mushy fast. For stir-fry: slightly undercook, they'll finish in the wok. Rinse with cold water to stop cooking.
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