scored 69/100
Noodles are a grain-based staple made from wheat flour and water, providing significant carbohydrates and iron for energy and oxygen transport. They serve as a versatile foundation for balanced meals when paired with nutrient-dense foods.
28.5 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 69.
Less a 1.0 anti-nutrient penalty (moderate sodium).
Noodles have been a cornerstone of cuisines across Asia, Europe, and the Middle East for centuries, with evidence suggesting their origins trace back to ancient China. Per 100g, noodles deliver 471 kcal with 63.64g carbohydrates as the primary macronutrient, alongside 10.88g protein and notably high iron content (6.43mg), supporting energy metabolism and hemoglobin synthesis. The fiber content (6.7g) suggests these are likely whole grain or enriched varieties, important for digestive health and glycemic stability. While noodles are calorie-dense and contain elevated sodium (866mg), their micronutrient profile—including folate (125mcg) for cellular function and selenium (28.5mcg) for antioxidant defense—makes them nutritionally substantive. For longevity optimization, the key consideration is preparation method and accompanying foods: refined noodles spike blood glucose rapidly, while whole grain varieties support sustained energy and metabolic health. Noodles' efficiency as a vehicle for nutrient absorption improves when combined with protein sources, healthy fats, and vegetables. Their accessibility and shelf-stability make them practical for consistent dietary adherence, particularly in plant-forward meal patterns.
Whole grain noodles contain fiber (6.7g per 100g) that slows glucose absorption, preventing rapid insulin spikes and supporting stable blood glucose levels essential for metabolic health and longevity
Noodles provide 6.43mg iron per 100g; when consumed with vitamin C sources, non-heme iron bioavailability increases substantially, supporting hemoglobin synthesis and aerobic capacity with age
Folate (125mcg per 100g) serves as a critical cofactor in one-carbon metabolism, supporting DNA synthesis and repair mechanisms that decline with age and accumulate damage
Selenium (28.5mcg per 100g) is incorporated into selenoproteins including glutathione peroxidase, which neutralizes reactive oxygen species and supports cellular longevity pathways
The 6.7g fiber per 100g (particularly in whole grain varieties) serves as substrate for beneficial bacterial fermentation, producing short-chain fatty acids that support intestinal barrier function and immune regulation
Noodles' high carbohydrate content (63.64g per 100g) and moderate protein make them ideal for midday meals when metabolic rate peaks and glucose can be efficiently utilized. Consuming them at lunch supports afternoon energy and cognitive function while allowing sufficient time pre-sleep for glycemic normalization.
Breaks a fast
Noodles break fasting due to high carbohydrate density; if consuming during intermittent fasting windows, pair with protein and fat to minimize glycemic response.
Per 100 g of the default form. Bars show how much higher or lower noodle is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Noodle is classified as a grain. Noodles are a grain-based staple made from wheat flour and water, providing significant carbohydrates and iron for energy and oxygen transport.
Noodle scores 69/100 in Formulate, making it a moderate choice. Its strongest contributions come from Selenium, Thiamin, Sodium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 50 g serving provides about 5.4 g of protein (~11% of the 50 g daily value).
It's a moderate source of fiber. A 50 g serving provides about 3.4 g of fiber (~12% of the 28 g daily value).
In a 50 g serving, noodle is highest in Selenium (~26% DV), Thiamin (~24% DV), Sodium (~19% DV), Iron (~18% DV), Folate (~16% DV).
Not really. A 50 g serving has about 28.5 g of net carbs (31.8 g total minus 3.4 g fiber).
Best in the midday. Noodles' high carbohydrate content (63.64g per 100g) and moderate protein make them ideal for midday meals when metabolic rate peaks and glucose can be efficiently utilized. Consuming them at lunch supports afternoon energy and cognitive function while allowing sufficient time pre-sleep for glycemic normalization.
A typical serving is around 50 g (~236 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating noodle alongside several other grain sources.
Noodle pairs nicely with: Pair with citrus juice, tomatoes, or bell peppers because vitamin C dramatically increases non-heme iron absorption from noodles by up to 300%, optimizing bioavailability of the 6.43mg iron per 100g; Combine with legumes (lentils, chickpeas) or tofu because complementary amino acid profiles create complete protein sources, supporting muscle maintenance and sarcopenia prevention with advancing age; Mix with leafy greens (spinach, kale) because both folate-rich foods synergistically support methylation pathways and the chlorophyll aids iron absorption efficiency; Add olive oil or nuts because monounsaturated and polyunsaturated fats slow gastric emptying, reducing glycemic impact and supporting sustained satiety and micronutrient absorption.
Moderate sodium.
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These are the nutrients noodlecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.