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.
AntioxidantBlood SugarGut
Nutrition per ~50 g · ¼ cup cooked
Form
182kcal
Protein3.0 g
Carbs40.1 g
Fat0.3 g
Fiber0.8 g
39.3 g net carbs after fiber.
Vitamins
Thiamin15.5 mcg1%
Niacin0.11 mg1%
Riboflavin8.5 mcg1%
Pantothenic Acid25.5 mcg1%
Vitamin B67.5 mcg0%
Folate1.5 mcg0%
Vitamin E55 mcg0%
Minerals & other
Selenium7.5 mcg14%
Manganese0.25 mg11%
Phosphorus76.5 mg6%
Copper39 mcg4%
Sodium91 mg4%
Zinc0.37 mg3%
Iron0.35 mg2%
Magnesium6 mg1%
Calcium9 mg1%
Choline2.8 mg1%
Potassium15 mg0%
Saturated Fat0.076 g—
Monounsaturated Fat0.087 g—
Polyunsaturated Fat0.075 g—
Bioactives estimated
Glutathione~7.5 mg
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
What drives the score weighted inputs
Nutrient density6.2/35Vitamins and minerals relative to calories — the single biggest driver.
Protein quality6.6/15How much protein it delivers, by absolute grams and per calorie.
Bioactives9.6/15Polyphenols, flavonoids and other beneficial plant compounds.
Fiber2.6/10Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy fats5.0/10Fat quality — unsaturated against saturated, and trans-fat free.
Glycemic impact8.5/10Low sugar with a high fiber-to-carb ratio scores best.
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 33.
MethylationAntioxidantATP / MitoBoneThyroidCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsGut MicrobiomeMembranesClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling
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 managementstrong
Rice 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 replenishmentmoderate
High 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 metabolismstrong
Selenium 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 digestibilitymoderate
Refined rice carbohydrates require minimal enzymatic breakdown and produce minimal gas; low fiber reduces mechanical stress on the GI tract
Pairs 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
In the kitchen
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
When to eat it post 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
Breaks a fast
Best avoided
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.