How many calories are in one nest of rice noodles?

November 29, 2025 •

4 min read

According to nutrition data, a standard 57-gram nest of dried rice noodles typically contains around 190 to 240 calories, though this can vary by brand and thickness. Understanding how many calories are in one nest of rice noodles is crucial for anyone monitoring their intake or planning a meal.

Quick Summary

The calorie count for a single nest of rice noodles varies depending on its weight and whether it is dried or cooked. This guide explains how to accurately estimate the calories and provides a nutritional overview.

Key Points

Variable Calorie Count: The calories in one nest of rice noodles are not fixed, depending primarily on the dry weight, which varies by brand.
Dried vs. Cooked: The calorie count remains the same from dried to cooked, but cooking adds water, reducing calorie density per gram of the final product.
Typical Range: A standard 57-68 gram nest of dried rice noodles typically contains between 190 and 240 calories.
Gluten-Free Option: Rice noodles are a naturally gluten-free and low-fat option, making them suitable for those with celiac disease or sensitivities.
Enhance with Nutrients: To create a more balanced meal, pair rice noodles with high-fiber vegetables and lean protein to compensate for their lower fiber content.
Watch the Additions: Be mindful of high-calorie and high-sodium sauces, which can drastically increase the overall nutritional impact of your meal.
Check the Label: For precise information, always consult the nutritional facts on the specific noodle package, as serving sizes and compositions can differ.

The calorie content of a nest of rice noodles is not a fixed number, but a range influenced by several factors. These include the brand, the thickness of the noodles, and whether you are calculating the calories for the dried or cooked product. A standard serving, often referred to as a 'nest,' can differ significantly in weight across various manufacturers.

Dried vs. Cooked: The Calorie Difference

It's important to recognize the distinction in calorie measurement between dried and cooked noodles. When rice noodles are cooked, they absorb a significant amount of water, which adds weight but not calories. A 57-gram nest of dried noodles will yield a much larger, and heavier, portion when cooked, but the total calorie count remains the same. The calories are simply spread across a larger volume.

For example, approximately 2 ounces (57 grams) of dried rice noodles cook to yield about 1 cup of prepared noodles. While that 1 cup of cooked noodles contains the same calories as the initial dried portion, its calorie density per gram is significantly lower due to the added water.

Factors Affecting Rice Noodle Calories

Noodle Thickness: Thinner vermicelli nests may weigh less and thus have fewer calories than a nest of thicker flat rice noodles. Always check the serving size by weight on the packaging.
Ingredients: While most rice noodles are made simply from rice flour and water, some brands might add other starches, which can slightly alter the nutritional profile.
Processing: How the noodles are processed can impact texture and, in some rare cases, the final nutrient density. The amylose content of the rice flour used can also influence cooking properties and result in minor variations.

Comparison of Noodle Calorie Counts

To put the calories of rice noodles into perspective, here is a comparison with other popular noodle types. This table is based on an approximate 100-gram serving size for cooked noodles.


Noodle Type	Calories (per 100g cooked)	Key Differences
Rice Noodles	~108 kcal	Lower in protein than wheat noodles, gluten-free, low fat.
Egg Noodles	~138 kcal	Higher in protein and fat than rice noodles, contains gluten.
White Flour Noodles	~126 kcal	Higher in carbs and slightly higher in calories than rice noodles.
Whole Wheat Noodles	~129 kcal	Higher in fiber and nutrients compared to refined flour noodles.
Spaghetti Squash	~31 kcal	Very low calorie, high fiber, and excellent low-carb alternative.

How to Calculate Calories Accurately

For the most precise calorie count, always rely on the nutrition information printed on the packaging. Here is a step-by-step guide:

Check the serving size: Find the serving size on the packet, usually listed in grams. For a standard nest, this might be around 57 to 68 grams.
Note the calories: Locate the calories per serving. Some packages will list calories per 100 grams and per nest.
Adjust for your portion: If your nest is heavier or lighter than the listed serving size, adjust your calculations accordingly. Multiply the calories per gram by the weight of your specific nest.

Incorporating Rice Noodles into a Healthy Diet

Rice noodles can be a healthy part of a balanced diet, especially for those with gluten sensitivities. They are naturally gluten-free and low in fat. However, since they are lower in fiber and protein compared to whole-wheat options, it is important to pair them with other nutrient-dense foods.

Add high-fiber vegetables: Incorporate ingredients like bok choy, carrots, or bell peppers to increase the fiber content of your meal.
Include lean protein: Pair your noodles with lean meat, fish, eggs, or tofu to boost the protein content and keep you feeling full.
Watch the sauce: Sauces and seasonings can significantly increase the calorie and sodium count. Monitor your use of high-sodium sauces like soy sauce or creamy, high-fat additions.

Cooking Methods and Calorie Absorption

Cooking methods do not add calories to the noodles unless you add oil, sauces, or other high-calorie ingredients during preparation. The noodles themselves don't absorb oil in the same way they absorb water. Frying rice noodles will increase the total calorie count significantly, as the oil is absorbed. Boiling or steaming is the best approach for keeping the calories low.

Conclusion

While a definitive answer on how many calories are in one nest of rice noodles depends on its weight, most standard nests (around 57-68g dry) contain approximately 190 to 240 calories. To get an accurate figure, always check the packaging for the specific brand and serving size. By understanding the difference between dried and cooked nutritional values and complementing your dish with nutrient-rich vegetables and lean protein, you can enjoy rice noodles as a healthy and delicious part of your meal plan. For those seeking lower-calorie alternatives, options like spaghetti squash or zucchini noodles can be considered.

Frequently Asked Questions

No, cooking rice noodles does not change the total calorie count of the original dried portion. It only adds water, which increases the weight and volume, effectively reducing the calorie density per gram of the cooked product.

Rice noodles are generally lower in fat and have slightly fewer calories than wheat-based noodles. However, they are also lower in fiber and protein. For a balanced diet, it's beneficial to add vegetables and lean protein when eating rice noodles.

To reduce calories, use a smaller portion of noodles and bulk up the dish with low-calorie, high-fiber vegetables. Choose lean protein sources and be cautious with the amount of oil and high-sodium sauces, such as soy sauce, that you use.

Yes, rice noodles are naturally gluten-free and are an excellent choice for individuals with celiac disease or gluten sensitivity.

No, the calorie count can vary by brand, mainly because the dry weight of a 'nest' or serving size can differ. Always check the nutritional information on the packaging of your specific product.

A 1-cup serving of cooked rice noodles (about 190 kcal) has a calorie count comparable to a similar serving size of white rice. The main difference lies in their nutritional profile and what they are served with.

The calorie difference is based on weight, not thickness. A nest of thin vermicelli will have fewer calories than a nest of wide rice noodles only if it weighs less. Always compare the weight of the serving to know the true calorie difference.