How many calories are in 100g of rice noodles?

December 4, 2025 •

3 min read

According to nutritional data, 100 grams of cooked rice noodles contains approximately 108 calories, while 100 grams of uncooked, dry rice noodles can contain over 350 calories. This significant difference is due to the absorption of water during the cooking process, which dilutes the caloric density. Knowing the distinction between cooked and uncooked measurements is vital for accurate calorie tracking and mindful eating.

Quick Summary

This article details the varying caloric content of rice noodles, differentiating between cooked and uncooked states. It offers a clear breakdown of macronutrients, compares rice noodles to other types, and provides a guide for measuring portion sizes accurately. Practical cooking tips and frequently asked questions are also included for those monitoring their intake.

Key Points

Cooked vs. Uncooked: 100g of cooked rice noodles contains approximately 108 calories, while 100g of dry, uncooked rice noodles has around 364 calories due to water absorption during cooking.
Macronutrient Profile: Cooked rice noodles are predominantly carbohydrates (about 24g per 100g) and are very low in fat and moderate in protein.
Gluten-Free Option: Made from rice flour and water, rice noodles are naturally gluten-free, making them an excellent alternative for people with celiac disease or gluten sensitivity.
Low Sodium Content: On their own, rice noodles are low in sodium. However, accompanying sauces like soy sauce can drastically increase the sodium level, so low-sodium options are recommended.
Enhanced Nutrition: To increase fiber and nutritional value, serve rice noodles with a variety of colorful vegetables and add a lean protein source like tofu or chicken for a more balanced meal.
Comparison to Pasta: Cooked rice noodles generally have fewer calories per serving than wheat-based pasta, but are also lower in fiber and protein.
Cooking Method Affects Texture: How you cook rice noodles influences their texture. The soaking or boiling time varies based on thickness to prevent them from becoming mushy.

Calories in Rice Noodles: Cooked vs. Uncooked

Understanding the calorie content of rice noodles is not as straightforward as a single number. The value changes dramatically depending on whether the noodles are measured dry or after they have been cooked. The cooking process involves the noodles absorbing a significant amount of water, which increases their weight while keeping the total number of calories the same. For anyone tracking their nutritional intake, this distinction is crucial to ensure accuracy. When you cook 100 grams of dry rice noodles, they can swell to approximately 300-400 grams in weight, but the calories remain consistent with the original dry weight.

Nutritional breakdown of 100g cooked rice noodles

For a standard serving of 100 grams of cooked rice noodles, the nutritional profile is relatively light. The majority of the calories come from carbohydrates, while protein and fat content are quite low. Here is a more detailed breakdown based on a 100g cooked serving:

Calories: Approximately 108 kcal
Carbohydrates: 24g
Protein: 1.8g
Fat: 0.2g
Fiber: 1g
Sodium: 19mg

These values can vary slightly based on the brand, thickness, and any added ingredients, but they provide a general guideline for a low-fat, moderate-carb food source. This makes them a great gluten-free option for those with sensitivities or celiac disease.

Comparing uncooked and cooked calorie counts

To prevent confusion and ensure proper portion control, always refer to the nutritional information for uncooked noodles when counting calories from the package. If you measure cooked noodles, be mindful that the weight has inflated due to water absorption. For instance, if a package states 364 calories per 100g (dry), then the entire package of 400g will contain 1456 calories. After cooking, this entire portion might weigh 1kg, but it still represents the original 1456 calories. You would then need to divide that total to accurately determine the caloric value of a portion of cooked noodles.

Tips for healthy preparation

To maximize the health benefits and manage the calorie count of your rice noodle dishes, consider the following preparation and serving tips:

Use low-sodium sauces: Rice noodles are naturally low in sodium, so avoid high-sodium sauces like traditional soy sauce. Opt for low-sodium alternatives to keep your intake in check.
Pair with protein: Since rice noodles are not a significant source of protein, combine them with lean protein sources such as chicken, tofu, or shrimp to create a more balanced and filling meal.
Add plenty of vegetables: Increase the fiber and micronutrient content by loading your dish with a variety of colorful vegetables like bok choy, carrots, or bell peppers.
Measure portions dry: For the most accurate calorie count, measure your desired portion size while the noodles are still dry before cooking.

Rice Noodles vs. Other Noodle Types

To put the caloric value of rice noodles into perspective, here is a comparison table with other popular noodle types. All values are approximate for a 100g cooked serving.


Noodle Type	Calories (per 100g cooked)	Key Characteristics
Rice Noodles	~108	Low-fat, gluten-free, mild flavor, source of selenium
Standard Wheat Pasta	~130-160	Higher protein and fiber than rice noodles, contains gluten
Brown Rice Noodles	~108-120	Whole-grain alternative, higher in fiber, magnesium, and potassium
Shirataki Noodles	<10	Very low-calorie, high in fiber, often used in low-carb diets

Conclusion

In summary, the number of calories in 100g of rice noodles is not a fixed number and depends on their state: cooked or uncooked. A 100g serving of cooked rice noodles contains approximately 108 calories, making it a relatively low-calorie and low-fat option, especially for those on a gluten-free diet. However, 100g of dry rice noodles holds a much higher caloric density, at around 364 calories. Therefore, it is critical to measure portions accurately and consider the final cooked weight when tracking calories. Pairing rice noodles with lean proteins and high-fiber vegetables is the best way to create a nutritious and satisfying meal. By understanding these key differences, you can better manage your nutritional goals and enjoy this versatile ingredient mindfully.

Frequently Asked Questions

Rice noodles themselves are not inherently fattening. With about 108 calories per 100g when cooked, they are a relatively low-fat, moderate-calorie food. The overall caloric impact of a dish depends on the other ingredients, such as high-fat sauces or fried items.

For accurate calorie tracking, it is best to weigh rice noodles when they are uncooked. This is because their weight increases significantly when they absorb water during cooking, but the total calories do not change.

Cooked rice noodles typically have slightly fewer calories than cooked wheat-based spaghetti. For example, 100g of cooked rice noodles has around 108 calories, while a similar serving of cooked spaghetti is around 130-160 calories.

Yes, rice noodles are naturally gluten-free as they are made from rice flour and water. However, it is important to check the product label for a 'gluten-free' certification to avoid cross-contamination that can occur during manufacturing.

No, brown rice noodles generally have a similar calorie count to white rice noodles. The main nutritional difference is that brown rice noodles are a whole-grain option and contain more fiber, magnesium, and potassium.

Rice noodles can become mushy if they are overcooked. Depending on the thickness, they typically only need to be soaked in hot water for a few minutes or briefly boiled. Rinsing them with cold water after cooking stops the process and prevents sticking.

The calorie density of dry rice noodles is much higher because the weight is concentrated. For instance, 100g of dry noodles (approx. 364 kcal) yields a much larger quantity of cooked noodles (approx. 108 kcal per 100g), where the weight increase comes from zero-calorie water.