scored 34/100
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.
39.3 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 34.
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.
Rice contains no gluten proteins; provides safe, tolerable carbohydrate intake for individuals with intestinal gluten sensitivity
High glycemic index (80-90) enables rapid intestinal glucose absorption and hepatic glycogen resynthesis when consumed post-workout
Selenium is a cofactor for glutathione peroxidase and thioredoxin reductase, enzymes critical for oxidative stress reduction and immune function
Refined rice carbohydrates require minimal enzymatic breakdown and produce minimal gas; low fiber reduces mechanical stress on the GI tract
High glycemic index and rapid carbohydrate absorption optimize post-exercise muscle glycogen repletion when consumed within 30-60 minutes post-workout with adequate protein
Breaks a fast
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.
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.
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.
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.
Not particularly. A 50 g serving provides about 3 g of protein (~6% of the 50 g daily value).
Not really. A 50 g serving provides about 0.8 g of fiber (~3% of the 28 g daily value).
In a 50 g serving, rice noodle is highest in Selenium (~14% DV), Manganese (~11% DV).
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.
Not really. A 50 g serving has about 39.3 g of net carbs (40.1 g total minus 0.8 g fiber).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients rice noodle contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.