Rice Noodle
Rice noodles are a gluten-free grain product made from rice flour and water, providing easily digestible carbohydrates with minimal fiber and a low sodium variety when unsalted.
Variants (2)
Nutrition · per ~50 g serving · ≈ ¼ cup cooked
- Vitamin B60.03 mg2% DV
- Thiamin0.02 mg1% DV
- Niacin0.11 mg<1% DV
- Riboflavin0.01 mg<1% DV
- Choline2.8 mg<1% DV
- Folate1.5 mcg<1% DV
- Vitamin E0.06 mg<1% DV
- Selenium7.5 mcg14% DV
- Manganese0.25 mg11% DV
- Phosphorus76.5 mg6% DV
- Copper0.04 mg4% DV
- Sodium91.0 mg4% DV
- Zinc0.37 mg3% DV
- Iron0.35 mg2% DV
- Magnesium6.0 mg1% DV
- Calcium9.0 mg<1% DV
- Potassium15.0 mg<1% DV
- Monounsaturated Fat0.09 g
- Saturated Fat0.08 g
- Polyunsaturated Fat0.07 g
- Glutathione~7.5 mg
Score · 34/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Selenium28% DV
- Manganese22% DV
- Phosphorus12% DV
- Copper9% DV
- Sodium8% DV
Overview
Rice noodles originated in East and Southeast Asia and have been a dietary staple for millennia. They are produced by milling rice into flour, mixing with water, and extruding into thin strands, then drying. Nutritionally, rice noodles are predominantly composed of refined carbohydrates (80g per 100g), making them an efficient energy source with a high glycemic index. The protein content is moderate at 6g per 100g but lacks complete amino acid profiles typical of whole grains. Key micronutrients include selenium (15.1 mcg, supporting antioxidant defense), phosphorus (153mg, essential for bone mineralization), and modest iron (0.7mg). The fiber content is notably low at 1.6g per 100g—significantly below whole grain standards—which affects postprandial glucose response and satiety. Rice noodles are naturally gluten-free, making them suitable for celiac disease management. For longevity optimization, rice noodles function best as a refined carbohydrate component within balanced meals that include protein, healthy fats, and vegetables to modulate glycemic impact and provide complementary nutrients. Their light digestibility makes them suitable for older adults with reduced digestive capacity.
Health Benefits (4)
- Gluten-free carbohydrate source for celiac disease and non-celiac gluten sensitivity managementstrongRice contains no gluten proteins; provides safe, tolerable carbohydrate intake for individuals with intestinal gluten sensitivity
- Rapid glucose absorption provides quick energy for post-exercise glycogen replenishmentmoderateHigh glycemic index (80-90) enables rapid intestinal glucose absorption and hepatic glycogen resynthesis when consumed post-workout
- Selenium content supports antioxidant enzyme function and thyroid hormone metabolismstrongSelenium is a cofactor for glutathione peroxidase and thioredoxin reductase, enzymes critical for oxidative stress reduction and immune function
- Well-tolerated by individuals with sensitive digestive systems due to low residue and easy digestibilitymoderateRefined rice carbohydrates require minimal enzymatic breakdown and produce minimal gas; low fiber reduces mechanical stress on the GI tract
Food Pairings
- ·Pair with legumes (beans, lentils) because they provide complementary lysine and methionine amino acids, creating a complete protein profile when combined
- ·Pair with fatty fish (salmon, mackerel) because omega-3 fatty acids slow gastric emptying and reduce postprandial glucose spikes from high-glycemic noodles
- ·Pair with cruciferous vegetables (broccoli, bok choy) because phytochemicals and fiber enhance satiety, modulate glucose response, and provide micronutrient density
- ·Pair with eggs because choline and lutein from eggs enhance neuroprotection and eye health, complementing selenium from rice noodles
Practical Tips
- ·Cook rice noodles al dente (slightly firm) rather than soft to reduce the glycemic index and preserve intestinal glucose absorption control
- ·Store dried rice noodles in airtight containers away from moisture and heat; they remain shelf-stable for 12+ months and are resistant to spoilage due to low moisture content
- ·Always pair with protein and healthy fats at meals to blunt glycemic response; add 2-3g fat and 10-15g protein per 100g noodles consumed
- ·Choose unsalted or low-sodium varieties when available; standard rice noodles contain 182mg sodium per 100g, which can contribute to sodium excess if consumed daily
Optimal Timing
High glycemic index and rapid carbohydrate absorption optimize post-exercise muscle glycogen repletion when consumed within 30-60 minutes post-workout with adequate protein
- · fasting or on an empty stomach without protein/fat
- · late evening in sedentary individuals
Rice noodles alone break fasting due to rapid glucose absorption. In non-fasting contexts, midday consumption is acceptable when paired with complete meals containing protein and vegetables.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other grains
Per 100 g of the default form. Bars show how much higher or lower rice noodle is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about rice noodle
What is rice noodle?
Rice Noodle is classified as a grain. Rice noodles are a gluten-free grain product made from rice flour and water, providing easily digestible carbohydrates with minimal fiber and a low sodium variety when unsalted.
Is rice noodle healthy?
Rice Noodle scores 34/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Selenium, Manganese, Phosphorus. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is rice noodle high in protein?
Not particularly. A 50 g serving provides about 3 g of protein (~6% of the 50 g daily value).
Is rice noodle high in fiber?
Not really. A 50 g serving provides about 0.8 g of fiber (~3% of the 28 g daily value).
What vitamins and minerals are in rice noodle?
In a 50 g serving, rice noodle is highest in Selenium (~14% DV), Manganese (~11% DV).
Is rice noodle gluten-free?
Rice Noodle is naturally gluten-free, though cross-contamination during milling and processing is common — look for certified gluten-free packaging if you're sensitive.
Is rice noodle keto-friendly?
Not really. A 50 g serving has about 39.3 g of net carbs (40.1 g total minus 0.8 g fiber).
When is the best time to eat rice noodle?
Best after a workout. High glycemic index and rapid carbohydrate absorption optimize post-exercise muscle glycogen repletion when consumed within 30-60 minutes post-workout with adequate protein
How much rice noodle should I eat?
A typical serving is around 50 g (~182 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 rice noodle alongside several other grain sources.
What pairs well with rice noodle?
Rice Noodle pairs nicely with: Pair with legumes (beans, lentils) because they provide complementary lysine and methionine amino acids, creating a complete protein profile when combined; Pair with fatty fish (salmon, mackerel) because omega-3 fatty acids slow gastric emptying and reduce postprandial glucose spikes from high-glycemic noodles; Pair with cruciferous vegetables (broccoli, bok choy) because phytochemicals and fiber enhance satiety, modulate glucose response, and provide micronutrient density; Pair with eggs because choline and lutein from eggs enhance neuroprotection and eye health, complementing selenium from rice noodles.
Supplements that mirror Rice Noodle's nutrient profile
Encyclopedia entries that supply the same signature nutrients rice noodle contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Rice Noodle
These are the nutrients rice 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.