Are Vietnamese Glass Noodles Healthy? A Nutritional Deep Dive

November 25, 2025 •

3 min read

With a lower glycemic index (GI) than many other noodle types, Vietnamese glass noodles are often considered a healthier carbohydrate choice. Made primarily from mung bean starch, these translucent noodles offer a gluten-free and low-fat base for a nutritious meal.

Quick Summary

Vietnamese glass noodles are a gluten-free, low-fat carb source with a low glycemic index. Their healthfulness is determined by incorporating nutrient-dense ingredients like lean protein and fresh vegetables.

Key Points

Gluten-Free: Vietnamese glass noodles are naturally gluten-free, made from mung bean starch, making them suitable for celiac disease or gluten sensitivity.
Low Glycemic Index: They have a low GI (20-45), which helps stabilize blood sugar levels and provides sustained energy.
Low Calorie and Fat: Cooked glass noodles are relatively low in calories and very low in fat, supporting weight management goals.
Nutrient-Poor Alone: On their own, glass noodles lack significant protein, fiber, or micronutrients and should be combined with other foods.
Health Depends on the Meal: The overall healthiness of a glass noodle dish is determined by the accompanying ingredients, such as lean protein, vegetables, and low-sodium sauces.

What Are Vietnamese Glass Noodles?

Vietnamese glass noodles, also known as bún tàu or cellophane noodles, are a type of transparent noodle made from starch, most commonly mung bean starch. When cooked, these noodles become translucent, earning them their name. Their neutral flavor and springy, chewy texture allow them to soak up the sauces and broths they are cooked in, making them incredibly versatile in a wide range of Vietnamese dishes, from soups and stir-fries to fresh spring rolls.

The Nutritional Profile

Glass noodles are primarily a source of carbohydrates, providing energy with minimal fat. A one-cup serving of cooked glass noodles contains approximately 100-160 calories. They are very low in fat and contain very little protein or fiber on their own.

The Health Benefits

While glass noodles themselves are not a powerhouse of vitamins and minerals, they do offer several health benefits that make them a positive addition to a balanced diet:

Naturally Gluten-Free: Made from mung bean or other starches, glass noodles are naturally free of wheat and gluten, making them an excellent alternative for individuals with celiac disease or gluten sensitivity.
Low Glycemic Index: Compared to wheat pasta or white rice, mung bean-based glass noodles have a low GI, typically between 20 and 45. This means they cause a slower and more gradual rise in blood sugar, which is beneficial for managing blood sugar levels and providing sustained energy.
Low in Fat and Cholesterol: As a low-fat and virtually cholesterol-free food, glass noodles are suitable for heart-healthy diets.

How Preparation Affects Healthiness

The healthiness of a glass noodle dish depends less on the noodles themselves and more on the accompanying ingredients. A balanced glass noodle meal should include:

Lean Protein: Add lean protein sources like chicken, tofu, shrimp, or thinly sliced beef to increase the dish's protein content and satiety.
Plenty of Vegetables: Incorporate a variety of colorful vegetables such as carrots, bell peppers, leafy greens, mushrooms, and bean sprouts to add fiber, vitamins, and minerals.
Mindful Sauces: Be cautious with high-sodium sauces and sugary marinades. Opt for homemade dressings with fresh herbs, lime juice, and a controlled amount of fish sauce or soy sauce.

Comparison Table: Glass Noodles vs. Other Noodles


Feature	Vietnamese Glass Noodles (Mung Bean)	Rice Noodles (Bún)	Wheat Pasta (Spaghetti)
Primary Ingredient	Mung bean starch	Rice flour	Wheat flour
Calories (per cup cooked)	Approx. 100-160 kcal	Approx. 190 kcal	Approx. 200 kcal
Carbohydrates	Lower than rice noodles	Higher than glass noodles	Can be higher than glass noodles
Protein	Very low	Slightly higher than glass noodles	Moderate
Glycemic Index	Low (20-45)	Lower than white rice	Can be high (approx. 58 for whole wheat)
Gluten Status	Gluten-free	Gluten-free	Contains gluten
Key Strength	Low GI, light, excellent flavor absorption	Balanced carb source, versatile	Higher protein and fiber (whole wheat)

Cooking Tips for a Healthy Glass Noodle Meal

Making a nourishing and delicious dish with glass noodles is simple with the right approach:

Soak, don't boil. Glass noodles soften quickly by soaking them in boiling water for 5-10 minutes, rather than boiling, to prevent them from getting mushy.
Add lots of color. Increase the vegetable content by adding a rainbow of fresh, crunchy vegetables like bell peppers, cucumbers, and shredded carrots.
Use a lean protein. Cook lean chicken breast, tofu, or shrimp separately before adding them to the noodles to avoid overcooking and add a protein boost.
Balance the dressing. Create a balanced dressing using a combination of fresh lime juice, a hint of soy sauce or fish sauce, and a touch of sweetness to enhance flavor without excess sodium or sugar.

Conclusion: Making the Final Verdict

So, are Vietnamese glass noodles healthy? Yes, when considered as a gluten-free, low-fat, and low-GI carbohydrate base for a balanced meal. The real health factor comes not from the noodles alone, but from what you serve them with. By pairing glass noodles with a generous portion of vegetables, lean protein, and a flavorful yet light sauce, you can create a truly healthy and satisfying dish that's a staple in Vietnamese and other Asian cuisines. They are a smart choice for those managing blood sugar, following a gluten-free diet, or looking for a light and versatile noodle option. For further reading on different types of Asian noodles, see Which Asian Noodles Are Healthiest?.

Frequently Asked Questions

No, Vietnamese glass noodles are primarily made of starch and are high in carbohydrates, making them unsuitable for a ketogenic diet.

Yes, glass noodles generally have fewer calories than rice noodles. A cup of cooked glass noodles has about 100-160 calories, while a cup of cooked rice noodles has around 190 calories.

Vietnamese glass noodles are typically made from mung bean starch and water, which gives them their translucent appearance and chewy texture.

To make a healthier glass noodle meal, focus on adding plenty of vegetables for fiber and vitamins, a lean protein source like tofu or chicken, and use sauces sparingly to control sodium.

Yes, because they are made from starches like mung bean, glass noodles are generally considered easy to digest and are gentle on the stomach.

The glycemic index can vary based on the type of starch used. Mung bean and sweet potato starch noodles typically have a low GI, but other starches might differ.

While some sources suggest glass noodles contain iron, they are not a significant source. It is better to get iron from other food groups to meet your daily needs.