Are Clear Noodles High in Carbs? The Truth About Glass Noodles

December 1, 2025 •

3 min read

Despite their light appearance, most clear noodles, also known as glass or cellophane noodles, are indeed high in carbohydrates. These thin, translucent noodles are typically made from starches like mung bean, sweet potato, or tapioca, which are primarily composed of carbohydrates. While they are naturally gluten-free, their carb content is comparable to, or even higher than, traditional wheat-based pasta.

Quick Summary

Clear noodles, also known as glass or cellophane noodles, are primarily starch-based and high in carbohydrates. Despite being gluten-free, they provide substantial energy but little fiber or protein. This makes them similar in carb density to some wheat noodles, debunking the myth that their light appearance equals a low-carb profile.

Key Points

High in Carbs: Clear noodles, made from starches like mung bean, are primarily carbohydrates and not a low-carb food.
Not Carb-Free: The translucent appearance is deceptive; these noodles have a similar carb density to many traditional pastas.
Gluten-Free Alternative: For those with gluten sensitivities or Celiac disease, clear noodles are a viable, naturally gluten-free option.
Low Glycemic Index: Mung bean-based glass noodles have a low GI, meaning they cause a slower rise in blood sugar.
Low Protein and Fiber: Clear noodles offer very little protein or fiber, so they should be paired with other ingredients for a balanced meal.
Portion Control is Key: Due to their high carbohydrate load, managing portion sizes is important for those on carb-conscious diets.
Low-Carb Substitutes Exist: For very strict low-carb diets, alternatives like shirataki or konjac noodles are a better choice.

Understanding What Clear Noodles Are

Clear noodles go by many names, including glass noodles, cellophane noodles, or bean thread noodles. They get their name and distinctive translucent appearance from the type of starch they are made from. The most common base is mung bean starch, but some varieties are made from sweet potato, tapioca, or potato starch. Unlike pasta or many traditional noodles, they contain no wheat, making them naturally gluten-free.

The Nutritional Profile of Clear Noodles

To answer the question, "Are clear noodles high in carbs?", it is essential to look at their nutritional breakdown. As they are made almost entirely from starch, their macronutrient profile is heavily skewed towards carbohydrates. For instance, a one-cup serving of cooked mung bean noodles can contain around 39-47 grams of carbohydrates. While this provides a good source of energy, it's a significant amount for those on a low-carb or ketogenic diet.

Key nutritional facts for a typical 1-cup serving of cooked clear (glass/mung bean) noodles:

Calories: Approximately 160-190 calories.
Carbohydrates: Roughly 39-47 grams, with most coming from starch.
Protein: Very low, typically less than a gram.
Fat: Negligible amounts.
Fiber: Also very low, usually less than a gram, which means the vast majority of their carbs are net carbs.

The Role of Glycemic Index

One interesting aspect of clear noodles is their glycemic index (GI). The GI measures how quickly a food raises blood sugar levels. Despite their high carb content, mung bean-based glass noodles typically have a low GI, sometimes cited in studies as being around 28-45. This means they are digested and absorbed relatively slowly, causing a more gradual rise in blood sugar compared to some other carbohydrates. However, the low GI is no substitute for low carb count, especially for those managing strict carbohydrate limits. A large serving can still significantly impact blood sugar due to the total amount of carbohydrates, which relates to the glycemic load.

How Clear Noodles Compare to Other Pasta and Noodles

To put the carb content of clear noodles into perspective, let's compare them to some common alternatives. The belief that clear noodles are automatically lower in carbs than wheat pasta is a common misconception. As the comparison table below shows, the nutritional differences are not as stark as many assume.


Feature	Glass/Clear Noodles (Mung Bean)	White Pasta (Cooked Spaghetti)	Rice Noodles (Cooked)
Carbohydrates per cup	39-47 grams	~24 grams	~44 grams
Calories per cup	~160-190	~200	~176
Fiber Content	Very low	Contains some fiber	Low
Protein Content	Very low	Contains protein	Low
Dietary Specialization	Gluten-free	Often contains gluten	Gluten-free
Glycemic Index	Low (GI 28-45)	Moderate	Moderate/High

Tips for Including Clear Noodles in Your Diet

For those watching their carbohydrate intake, moderation is key when consuming clear noodles. They can be part of a balanced diet, but focusing on portion size is crucial. For a more nutritionally balanced meal, pair a smaller portion of clear noodles with generous amounts of low-carb vegetables and a lean protein source, such as chicken, tofu, or shrimp.

Here are some strategies for healthier clear noodle dishes:

Use a large volume of stir-fried or fresh vegetables to bulk up the meal without adding significant carbs.
Add a lean protein source to increase satiety and balance the macronutrients.
Utilize flavorful sauces and herbs to enhance the taste, as the noodles themselves are quite plain.
Consider them as a side dish rather than the main component of the meal.

For those on very strict low-carb or ketogenic diets, alternatives are available. Shirataki or konjac noodles are made from the konjac yam and contain virtually no calories or carbohydrates, and are an excellent low-carb substitute with a similar texture. Hearts of palm noodles are another grain-free, low-carb option.

Conclusion

Ultimately, the transparency of clear noodles is misleading when it comes to their carbohydrate content. They are fundamentally a high-carb, starch-based food, despite being naturally gluten-free and having a low glycemic index. While they can be a part of a healthy diet, particularly for those managing blood sugar, individuals counting carbohydrates should be mindful of portion sizes. For those on very restrictive low-carb diets, alternatives like konjac noodles are a more suitable choice. The key is to understand their nutritional facts and balance them with protein and vegetables for a complete and healthy meal. See also: The Lose It! article on mung bean noodles nutrition for further insights on this topic.

Frequently Asked Questions

No, clear noodles are not a good choice for a strict low-carb diet as they are high in carbohydrates, with a single cup containing over 39 grams. While they are naturally gluten-free, their carb count is substantial.

Clear noodles, often called glass or cellophane noodles, are typically made from a starch base, most commonly mung bean starch. Some varieties may also use starches from sweet potatoes or tapioca.

Despite being high in carbohydrates, mung bean-based glass noodles have a low glycemic index (GI). This means they are digested slowly and cause a more gradual increase in blood sugar levels compared to foods with a high GI.

Clear noodles generally have a slightly lower calorie count than enriched wheat pasta per cooked cup, but the difference is not substantial enough to make them a 'low-calorie' food. However, their carb count can be higher than regular spaghetti.

For those seeking truly low-carb options, excellent alternatives include shirataki noodles, made from the konjac yam, which contain nearly zero calories and carbohydrates, or noodles made from hearts of palm.

Clear noodles are a neutral food, offering energy from complex carbohydrates but very little in the way of other nutrients like protein or fiber. Their healthiness depends on what they are paired with; a balanced meal would include a lean protein and plenty of vegetables.

The misconception that clear noodles are low-carb likely stems from their light, airy, and translucent appearance, which can be mistaken for a low-calorie or low-carbohydrate food. However, their nutritional content reveals they are starch-based and carbohydrate-dense.