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Are Rice Noodles Good For Weight Loss? Are They Healthy For You?

A growing number of Asians are eating rice noodles in a number of ways. Health-conscious people are increasingly turning to rice noodles instead of pasta. It is because they are gluten-free and offer more benefits than pasta.

Weight is becoming more of a concern for people today. So, when it comes to shedding pounds, are rice noodles good for weight loss?

Yes, moderate consumption of rice noodles promotes weight loss. Rice noodles are always low in fat and calories. Further, there is a considerable amount of dietary fiber in them. Diet rich in fiber is always good for weight loss. Also, keep in mind, that most of the calories in rice noodles come from carbohydrates. So, if taken in excess it can also promote weight gain.

Continue reading to learn more.

Table of Content

Are Rice Noodles Good for Weight Loss?

As people become more familiar with rice noodles, they often ask, are rice noodles good for losing weight? 


Yes, rice noodles are good for weight loss when taken in moderation. The calorie and fat content of rice noodles are relatively low. Rice noodles also have a limited carbohydrate content. Besides, there is a considerable amount of dietary fiber in them. All these factors in rice noodles aid in low-calorie intake and fat burning, thus helping weight loss.

How Rice Noodles Are Good for Weight Loss?

For weight loss, rice noodles are becoming more popular than traditional pasta. But, how are noodles good for weight loss? Here are the reasons they’re good for weight loss.

Nutritional Content

Rice noodles are always low in fats and carbohydrates. The limited amount of these substances prevents the intake of extra calories in the body. When taken in moderation, rice noodles never lead to fat accumulation and prevent weight gain.

High in Dietary Fibers

Dietary fibers are present in considerable amounts in rice noodles. High amounts of dietary fiber are always good for weight loss. Fibers make a person feel full without consuming much. It prevents overeating. 


When a person is relying on a low-fiber diet, there is an increase in appetite. To fulfill this hunger, a person takes in more carbs and fats. This, in turn, leads to a higher intake of calories and weight gain.

Improves Cholesterol Level

The considerable amount of fiber in rice noodles reduces the level of bad cholesterol or LDL in the blood. It also promotes the increased amount of good cholesterol or HDL in the body. 

Reduced levels of bad cholesterol prevent the body from a number of disorders including heart strokes, blood pressure fluctuations, and weight gain. 

Increases Metabolism

Most of the calories that we get from rice noodles come from their carbohydrate content. This aids to increase the metabolism and boosts the energy in the body.

Increased metabolism works in weight loss by enhancing fat burning. Thus, more consumption of calories results in weight loss.

Are Rice Noodles Good for You?

There is one thing that noodles lovers are more concerned about, are rice noodles healthy

Rice noodles are primarily made up of rice starch. Many manufacturers add some other ingredients as well in rice noodles that mask their nutritional value. These ingredients include different sweeteners, wheat flour, tapioca flour, and some other substances that are not always healthy. 


The beneficial effects of rice noodles also depend on the elements we are using while making noodles. Chicken, meat, pork, beef, fish, and vegetables determine the healthiness of these noodles.

While buying rice noodles, first go through the ingredients mentioned on the packaging. Make sure there should not any kind of sweeteners or wheat flour added to them. Rice noodles without any processed substances offer many health benefits as mentioned below:

Healthy Source of Nutrients

Rice noodles can be a good source of nutrients for people looking for weight loss. They are low in fats. Most of the calories that we get from rice noodles come from their carbohydrate content. Various essential micronutrients are also present in rice noodles. 

Let’s have a look at the nutritional content of rice noodles.

NutrientsAmount in 100 grams of rice noodles
Number of calories192
Carbohydrates43 g
Protein1.5 g
Fats0 g
Dietary fibers2 g
Calcium7 mg
Iron0.5 mg
Magnesium5 g
Sodium33 mg
Zinc0.4 mg

Low in Fats

Rice noodles are always low in fats unless you add them while cooking. Most of the calories of rice noodles come from carbohydrates. Low-fat content of them helps them to keep the level of bad cholesterol or LDL low in the blood. It further prevents many serious disorders including heart strokes.


One of the specifications that makes rice noodles a popular option is their gluten-free nature. Gluten is infamous for causing allergic reactions in people. It can also lead to weight gain. 

Most of the wheat products that we consume in our daily life contain gluten. So, rice noodles can be a better alternative.


Low in Salt

The food that we consume daily contains a considerable amount of sodium in them. Blood pressure fluctuates more frequently when sodium levels in the body are too high. It can further lead to many other disorders. Rice noodles, on the other hand, are low in sodium. It prevents fluctuation in blood pressure. 

Help in Weight Loss

Dietary fiber and low-fat content make rice noodles a healthy choice. Both of these properties help in losing weight. Low-fat content prevents the extra intake of calories. And fibers make a person feel full without eating much. Fibers in rice noodles are helpful for healthy digestion

Strengthens Skeletal System

Minerals such as calcium and iron are present in rice noodles. The amount of these minerals is not very high. But it is quite enough to support your bones and muscles.

Rice Noodles vs Pasta

Are rice noodles better for you than pasta? Both of them are everyone’s favorite due to their appetizing and low-fat nature. However, rice noodles are preferable for those suffering from celiac ailments and gluten allergies.  The starch of rice is what makes rice noodles. They are totally gluten-free. Pasta, on the other hand, is made up of wheat grains and contains many other processed ingredients. Gluten is also present in pasta. 


While pasta can offer more nutrition than rice noodles. Calories and fats are present in almost the same amount in both pasta and white noodles. However, protein is present in more amounts in pasta than in rice noodles. The number of vitamins and essential minerals is also more in pasta. 

Rice Noodles vs Wheat Noodles

Both rice noodles and wheat noodles are low in calories. Approximately the same amount of fat is present in both of them. However, in terms of protein, wheat noodles offer 4 times more protein. Similarly, vitamins and minerals are more in wheat noodles.


Rice noodles should be preferable when you are looking for a gluten-free diet. Wheat products often contain gluten. Rice products on the other hand are totally gluten-free.

Bottom Line

The mild taste of rice noodles allows them to be used in a wide variety of dishes including spicy dishes and desserts. But when it comes to body fat, are rice noodles good for weight loss

Rice noodles offer fewer calories and a low amount of fat. Dietary fibers are also present in rice noodles. By making a person feel full without eating much, fibers assist in weight loss. Taking this nutritional content in moderation can help you lose weight.


Let’s check out some of the frequently asked questions about rice noodles.

Can Rice Noodles Make You Gain Weight?

Answer: People consider rice noodles weight gain because of their carbohydrate content. Most of the calories that we get from rice noodles come from their carbohydrate content. So, if taken in excess rice noodles can result in weight gain. However, if you are taking them in moderation, dietary fiber and low-fat content in rice noodles aid in weight loss.

Are Rice Noodles Good for Digestion?

Answer: Yes, rice noodles are rich in dietary fiber. Fibers always aid in better digestion. They also prevent many gastrointestinal disorders. For example, constipation, bloating and indigestion are less likely to occur when you are taking more fiber in your diet.

Are Rice Noodles Better Than Pasta?

Answer: Rice noodles are gluten-free. This makes them preferable for people suffering from gluten allergies. On the other hand, if you are looking for more protein content, pasta is a better option. Besides, vitamins and minerals are also present in a considerable amount of pasta than in rice noodles. 

Do Rice Noodles Have Fewer Calories Than Pasta?

Answer: Both rice noodles and pasta offer the relatively same amount of calories. More deeply, pasta offers more calories than rice noodles. This is due to the presence of slightly more fats in pasta.

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