Quick Answer
Yes, you can eat rice noodles in moderation as part of a healthy weight loss diet. Rice noodles are low in fat and calories compared to wheat noodles. A 1/2 cup serving contains around 150-200 calories, so they can fit into a daily calorie deficit needed for weight loss. Focus on balanced portion sizes along with protein, vegetables, and healthy fats when eating rice noodles.
What Are Rice Noodles?
Rice noodles, sometimes called rice vermicelli or rice sticks, are made from rice flour and water. They are a popular ingredient in many Asian dishes.
Some common types of rice noodles include:
- Thin rice noodles – Very thin noodles used in soups and spring rolls.
- Flat rice noodles – Wider, flat noodles used in pad thai and stir fries.
- Round rice noodles – Thicker, round noodles used in pho and noodle bowls.
Rice noodles have a soft, chewy texture. They are gluten-free since they do not contain any wheat.
Nutrition Facts
Here are the nutrition facts for a 1/2 cup serving of thin rice noodles:
| Calories | 174 |
|---|---|
| Fat | 0.3g |
| Sodium | 4mg |
| Carbs | 38g |
| Fiber | 0.4g |
| Sugars | 0.9g |
| Protein | 3g |
As you can see, rice noodles are low in calories, fat and sodium compared to an equivalent serving of wheat noodles or pasta. The calories come almost entirely from the carbohydrates in rice noodles.
They lack fiber and protein though. So rice noodles alone do not make a balanced meal.
Benefits of Rice Noodles for Weight Loss
Here are some of the key reasons why rice noodles can fit into a diet for weight loss:
Low in Calories
Rice noodles are lower in calories than wheat-based noodles. Per cup cooked:
- Rice noodles – 200 calories
- Wheat spaghetti – 220 calories
- Udon wheat noodles – 300 calories
The lower calorie content can help reduce overall calorie intake for the day.
Low in Fat
Rice noodles contain almost no fat. They get over 90% of their calories from carbs.
Choosing lower fat foods can help reduce daily fat intake. This is important because fat is very calorie dense at 9 calories per gram.
Gluten-Free
Rice noodles are a good option for those following a gluten-free diet for weight loss or health reasons.
Gluten-free products like rice noodles can help improve gut health and digestion in some people. Poor gut health is linked to inflammation, bloating and weight gain.
Nutrient-Rich
While rice noodles themselves are not high in nutrients, they easily absorb flavors from sauces and ingredients cooked with them.
Rice noodles can be paired with lean protein, vegetables and healthy fats. This provides a balanced meal containing fiber, vitamins and minerals.
Some examples are chicken or shrimp pad thai, pho with lean beef and veggies, and stir fries over rice noodles.
Downsides of Rice Noodles
However, rice noodles do have some downsides:
- Low in fiber – They only provide 0.5g fiber per serving.
- Low in protein – A 1/2 cup has 3g protein compared to 7-8g in wheat noodles.
- May spike blood sugar – The high carb content can cause spikes if eaten alone.
- Easy to overeat – Rice noodles are very easy to consume in large portions.
Without added protein, fiber and fat, large portions of rice noodles can lead to blood sugar crashes and energy drops shortly after eating.
Are Rice Noodles Healthy for Weight Loss?
Rice noodles can be included as part of a healthy diet for weight loss. But portions need to be controlled and they should be eaten as part of balanced meals.
Here are some tips for eating rice noodles to lose weight:
- Stick to 1/2 cup cooked rice noodles per serving.
- Combine with protein sources like chicken, fish, eggs, lean meat or tofu.
- Add fiber-rich vegetables like carrots, broccoli, peppers or bok choy.
- Include healthy fats like nuts, seeds or avocado.
- Flavor with reduced-sodium soy sauce instead of oily sauces.
- Avoid frying rice noodles in oil. Instead, try stir-frying.
Using these tips will help rice noodles fit into a calorie-controlled diet with adequate fiber, protein and nutrients.
Sample Meal Plans with Rice Noodles
Here are a few meal ideas showcasing healthy ways to eat rice noodles while dieting:
Shrimp Pad Thai
- 1/2 cup thin rice noodles
- 4 oz shrimp, cooked
- 1 cup mixed vegetables like carrots, cabbage, peppers
- 1 tbsp chopped peanuts
- 2 tbsp reduced-sodium soy sauce
- 1 tsp rice vinegar
- 1 tsp chili paste or garlic-chili sauce (optional)
Saute the vegetables in a non-stick pan. Add the shrimp and noodles. Toss everything with the sauces and peanuts. Sprinkle with cilantro.
This pad thai provides protein, fiber and nutrients. The total meal comes to around 400 calories.
Chicken Pho
- 1/2 cup cooked round rice noodles
- 3 oz lean chicken breast, shredded
- 1 cup chicken broth
- 1 cup mixed veggies like bean sprouts, bok choy, carrots
- 1 tbsp chopped cilantro and basil
- 1 lime wedge
Cook the noodles according to package directions. Place them in a bowl with the chicken, vegetables and broth. Squeeze lime juice over top and sprinkle with herbs.
This Vietnamese pho noodle soup has about 350 calories.
Stir Fry with Rice Noodles
- 1/2 cup flat rice noodles
- 1 egg, scrambled
- 1 cup mixed stir fry veggies like peppers, onions, snap peas
- 3 oz boneless skinless chicken breast, sliced
- 1 tbsp reduced-sodium soy sauce
- 1 tsp sesame oil
Cook the noodles according to packaging. Lightly spray a pan with cooking spray and stir fry the vegetables until crisp-tender. Add in the chicken and noodles. Toss everything with the soy sauce and sesame oil.
This veggie stir fry with rice noodles has around 400 calories. It also has fiber, protein and nutrients.
Healthy Rice Noodle Recipes for Weight Loss
Beyond traditional Asian noodle dishes, there are many other creative ways to use rice noodles on a diet.
Try some of these other healthy rice noodle recipes:
Rice Noodle Salad
Toss rice noodles with chopped vegetables, shredded chicken, a splash of rice vinegar and chopped peanuts or cashews. The cool, crunchy textures make this dish extra satisfying.
Rice Noodle Soup
Rice noodles pair nicely with broth-based soups. Try them in chicken noodle soup, vegetable soup or bone broth.
Cold Rice Noodle Bowls
Rinse rice noodles under cold water after cooking to use them in chilled noodle bowls. Top with grated carrots, cucumber, avocado, shrimp and a peanut dressing.
Crispy Rice Noodles
Deep fry thin soaked rice noodles for a healthier alternative to deep fried potato chips. Season them with salt and vinegar or garlic for flavor.
Rice Noodle Frittata
Mix cooked rice noodles into beaten eggs. Pour into a pan to make a savory noodle “crust” for a veggie-packed frittata.
Tips for Cooking Rice Noodles
Cooking rice noodles properly helps maximize their taste and texture. Here are some tips:
- Soak – Soak rice noodles in hot water for 5-15 minutes until pliable before cooking.
- Don’t overcook – Rice noodles can get mushy if overcooked. Follow package directions for timing.
- Rinse cold – Rinse under cold water to stop cooking and use rice noodles in cold dishes.
- Sauté – Browning rice noodles in a skillet gives them a nice toasted flavor.
- Fry – Deep frying helps keep rice noodles separated and gives a crisp texture.
With the right preparation, rice noodles can be an enjoyable low-calorie swap for wheat pastas and noodles in many recipes.
Common Concerns
Here are answers to some frequently asked questions about eating rice noodles on a diet:
Are rice noodles bad for dieting?
Rice noodles are not inherently bad for dieting. They can be incorporated into a balanced diet plan for weight loss. The key is controlling portions and not overeating.
Do rice noodles have carbs?
Yes, rice noodles are almost entirely carbohydrates. A 1/2 cup serving contains about 40g carbohydrates, mostly starch. Be mindful of portion sizes.
What about rice noodle calories?
A 1/2 cup of thin rice noodles contains 150-200 calories. So they are lower in calories than wheat pasta or noodles in equivalent servings.
Are rice noodles gluten free?
Yes, rice noodles are gluten-free since they are made from rice flour, not wheat flour. They can replace wheat noodles for people with celiac disease or gluten sensitivity.
Can you eat rice noodles at night?
It’s fine to eat rice noodles at night as part of a healthy dinner. They can even be eaten late night in moderation as the carbs may help with sleep. Just be wary of large portion sizes.
The Bottom Line
Rice noodles can be included in moderation as part of a diet for healthy weight loss. Focus on controlling portion sizes and balancing them with proteins, healthy fats and plenty of vegetables in your meals. Use rice noodles as an occasional sub for wheat noodles, not an everyday staple.
With the right portions and preparations, rice noodles can be a tasty, low-calorie component of many dishes that can support your diet and nutrition goals. Just be mindful of overcooking them and keeping calories in check when building meals around rice noodles.
