Are Egg Noodles Healthy? Here’s What a Dietitian Says

Egg noodles’ dietary content material is just like that of regular pasta however barely decrease in energy, carbs, and protein (1, 2).

They’re additionally typically enriched, which means that sure nutritional vitamins and minerals have been added, rising their dietary worth.

One cup (160 grams) of cooked, enriched egg noodles incorporates (1):

• Energy: 221
• Protein: 7 grams
• Fats: 3 grams
• Carbs: 40 grams
• Fiber: 2 grams
• Selenium: 70% of the Every day Worth (DV)
• Thiamine: 39% of the DV
• Folate: 55% of the DV
• Manganese: 22% of the DV
• Niacin: 21% of the DV
• Copper: 17% of the DV
• Riboflavin: 17% of the DV
• Iron: 13% of the DV
• Zinc: 10% of the DV

Enriched egg noodles are notably excessive in selenium, a mineral that performs a key function in immune perform (3).

Additionally they include a number of B nutritional vitamins like thiamine, folate, niacin, and riboflavin, all of that are concerned in vitality manufacturing, DNA restore, and mind well being (4).

Furthermore, enriched egg noodles are a good source of manganese, an essential nutrient that acts as an antioxidant to protect against oxidative stress and cell damage (5).

abstract

Egg noodles are sometimes enriched and supply a number of key nutritional vitamins and minerals, together with selenium, manganese, and B nutritional vitamins.

Egg noodles ship key vitamins, however they’re additionally related to a number of potential downsides.

Calorie content material

Egg noodles include an excellent quantity of energy per serving, with roughly 221 energy in every cooked cup (160 grams) (1).

That is barely greater than different forms of pasta like penne, which incorporates round 168 energy per cup (107 grams) (2).

Egg noodles are denser, so that you’re additionally getting extra noodles in a 1-cup portion.

Whereas egg noodles can positively match right into a nutritious diet, it’s vital to be aware of the toppings that you just select, particularly if you happen to’re working towards a weight reduction purpose.

It’s because egg noodles are sometimes mixed with different excessive calorie components like butter and cheese, which can contribute to weight achieve if consumed in excessive quantities.

However, pairing egg noodles with components which can be low in calories and excessive in protein or fiber could also be useful, as this will help hold you feeling fuller for longer to assist weight reduction (6, 7).

Excessive in carbs

Egg noodles have a average glycemic index, which is a measure used to estimate the extent to which particular meals improve your blood sugar ranges (8).

They usually have the next glycemic index than pasta, though this will fluctuate relying on the precise sort of pasta and cooking methodology used.

For instance, boiled wheat egg noodles have a glycemic index of 57, whereas the glycemic index of spaghetti can vary from 42–58 (8).

Egg noodles are additionally comparatively excessive in carbohydrates, with over 40 grams in every cup (160 grams) (1).

Research present that following excessive carb diets that include the next proportion of low fiber starches might be linked to the next danger of sort 2 diabetes and metabolic syndrome, a gaggle of circumstances which will improve the chance of coronary heart illness and stroke (9, 10).

Their carb content material makes them inappropriate for very low carb diets just like the ketogenic diet.

Comprises gluten

Egg noodles are made utilizing wheat flour, which incorporates gluten, a gaggle of proteins present in wheat, barley, and rye.

Though gluten will not be a problem for most individuals, some could must restrict their consumption.

For individuals with celiac illness or a sensitivity to gluten, specifically, consuming meals that include gluten may cause signs like bloating, diarrhea, abdomen ache, and unintentional weight reduction (11, 12).

Following a gluten-free diet is really useful to forestall opposed uncomfortable side effects for many who are unable to tolerate gluten.

abstract

Egg noodles present an excellent quantity of energy and carbs per serving. Additionally they have a average glycemic index and include gluten.

Egg noodles may be loved carefully as a part of a well-rounded diet.

Nonetheless, it’s vital to think about which meals you’re pairing them with to maximise the dish’s dietary worth and reduce its opposed well being results.

For instance, toppings like butter, cheese, and cream-based sauces can ramp up the calorie content material rapidly, which might result in weight achieve.

Choosing nutrient-dense components which can be excessive in protein or fiber generally is a higher choice if you happen to’re watching your weight or hoping to assist wholesome blood sugar levels whereas squeezing some additional nutritional vitamins and minerals into your weight loss program.

Strive pairing your egg noodles with protein-rich meals like rooster, fish, or tofu, in addition to fiber-filled veggies to get probably the most bang to your dietary buck.

Moreover, watch your portion sizes and attempt to keep on with round 1 cup (160 grams) of cooked egg noodles per serving. Bulking up your egg noodles with greens and protein will help you’re feeling extra glad together with your meal with out going overboard on pasta.

abstract

Selecting wholesome toppings and monitoring your portion sizes will help be sure that egg noodles can match right into a well-balanced weight loss program.

Egg noodles are a pantry staple for a lot of, because of each their versatility and wealthy taste.

They’re typically enriched with nutritional vitamins and minerals and include vitamins like manganese, selenium, and B nutritional vitamins.

Nonetheless, they’re additionally excessive in carbs, include gluten, and will contribute to weight achieve if consumed in excessive quantities.

Due to this fact, whereas egg noodles can positively match right into a nutritious diet, it’s vital to observe your portion dimension and be aware of which components you pair them with.