Is there any nutritional value in egg noodles? Exploring the benefits and downsides

December 12, 2025 •

4 min read

According to nutritional data, one cup of cooked, enriched egg noodles provides a significant 70% of the Daily Value for selenium and 55% for folate, confirming there is indeed nutritional value in egg noodles. While a notable source of these micronutrients, their overall health impact depends heavily on preparation and serving choices.

Quick Summary

Egg noodles, particularly enriched types, provide essential nutrients like selenium, B vitamins, and manganese. High in carbohydrates and calories, they can be part of a balanced diet through portion control and smart meal additions, especially by focusing on lean proteins and vegetables.

Key Points

Micronutrient Rich: Enriched egg noodles are a good source of selenium, folate, and B vitamins, which are added back during processing.
Energy Source: Primarily a source of carbohydrates, egg noodles provide energy for daily activities.
Moderate GI: They have a moderate glycemic index, meaning they impact blood sugar levels more than lower-GI options.
Preparation is Key: The overall healthiness of an egg noodle dish largely depends on the ingredients added, with lean proteins and vegetables being highly beneficial.
Gluten Content: Traditional egg noodles are not gluten-free, making them unsuitable for those with celiac disease unless a specific gluten-free variety is used.
Weight Management: Portion control is important, as they are calorie-dense when paired with heavy sauces and toppings.

The Nutritional Profile of Egg Noodles

Egg noodles are a type of pasta made from wheat flour and eggs, which sets them apart nutritionally from traditional, egg-free pasta. While primarily a source of carbohydrates for energy, the inclusion of eggs and the common practice of enriching the refined flour significantly boosts their micronutrient content.

Key Vitamins and Minerals

Enriched egg noodles are fortified with specific vitamins and minerals that are lost during the refining process, increasing their nutritional contribution. A single cup of cooked, enriched egg noodles is a good source of several important nutrients:

Selenium: Provides a powerful 70% of the Daily Value (DV). Selenium is an antioxidant that supports immune function.
Folate: Offers 55% of the DV. This B vitamin is critical for energy production, DNA repair, and brain health.
Thiamine (B1): Contributes 39% of the DV, also vital for energy metabolism.
Manganese: Supplies 22% of the DV. Manganese is another essential mineral that acts as an antioxidant.
Niacin (B3): Provides 21% of the DV, supporting energy production.
Riboflavin (B2): Delivers 17% of the DV, playing a role in converting food to fuel.
Iron: Contains 13% of the DV, important for blood health and oxygen transport.
Choline: The egg content provides some choline, a nutrient that supports brain function and memory.

Macronutrients and Glycemic Index

Macronutrient content varies depending on whether the noodles are homemade or store-bought, and whether they are enriched. On average, a cup of cooked egg noodles contains approximately 221 calories, 40 grams of carbohydrates, 7 grams of protein, and 3 grams of fat. Due to their carbohydrate composition, egg noodles have a moderate glycemic index (GI), with values reported around 57, which can affect blood sugar levels.

Egg Noodles vs. Traditional Pasta: A Nutritional Showdown

While both are staples in many kitchens, a key difference is that egg noodles are made with eggs, giving them a distinct texture and flavor. The addition of egg slightly alters their nutritional profile compared to traditional pasta made with only semolina flour and water. The table below highlights some key nutritional differences.


Feature	Enriched Egg Noodles (1 cup cooked)	Traditional Pasta (1 cup cooked)
Calories	~221 kcal	~168 kcal (penne)
Carbohydrates	~40g	~30g (per 1 cup equiv.)
Protein	~7g	~8g (enriched pasta, 56g serving)
Fats	~3g	~0.9g
Cholesterol	Higher (~46mg)	Very Low
Selenium	Very High	Lower
B Vitamins	High (especially if enriched)	Good (if enriched)

Potential Downsides and Dietary Considerations

Despite their benefits, egg noodles come with several considerations, particularly concerning their carbohydrate load and gluten content.

High in Carbs: With over 40 grams of carbohydrates per cooked cup, egg noodles are not suitable for low-carb or ketogenic diets.
Moderate Glycemic Index: The moderate GI means they can cause blood sugar levels to rise, which is a concern for people with type 2 diabetes.
Contains Gluten: As they are typically made with wheat flour, traditional egg noodles contain gluten and are unsuitable for individuals with celiac disease or gluten sensitivity. Gluten-free varieties are available but should be verified.
Calorie Density: While not excessively high in calories on their own, egg noodles are often served with high-calorie sauces and butter, which can lead to weight gain if not consumed in moderation.

Making Your Egg Noodle Meal Healthier

The nutritional value of egg noodles can be greatly enhanced by mindful preparation. Here are some strategies:

Add Lean Protein: Pair noodles with lean sources of protein such as chicken, tofu, or fish. This helps to increase feelings of fullness and balances the high carbohydrate content.
Incorporate More Vegetables: Bulk up your meal with fiber-filled veggies like broccoli, spinach, carrots, or mushrooms. This adds vitamins, minerals, and fiber while increasing volume without adding excessive calories.
Choose Healthier Sauces: Opt for lighter, homemade sauces made with fresh herbs and spices instead of creamy, high-fat, or high-sodium store-bought varieties.
Control Portions: Be mindful of serving sizes, aiming for a cooked portion of around 1 cup (160 grams).
Choose Enriched or Whole Grain: When shopping, look for enriched egg noodles to ensure you are getting the added vitamins and minerals. Some brands also offer whole grain versions, which provide more fiber.

Conclusion

So, is there any nutritional value in egg noodles? The answer is a clear yes, especially for enriched varieties, which are a notable source of key micronutrients like selenium, folate, and B vitamins. However, like many grain-based foods, they are also high in carbohydrates and contain gluten. The real key to a healthy egg noodle dish lies not just in the noodles themselves, but in how they are prepared. By adding lean protein, ample vegetables, and lighter sauces, egg noodles can be a part of a balanced and nutritious diet, providing a source of energy and essential vitamins and minerals.

For more detailed nutritional comparisons between various pastas, see this helpful guide.

Frequently Asked Questions

Not necessarily. While egg noodles contain slightly more protein and fat due to the egg content, and are often enriched with more B vitamins and minerals like selenium, they are also typically higher in calories and have a moderate glycemic index. Regular pasta can sometimes have less cholesterol and carbs, so the healthier option depends on your specific dietary needs and how the meal is prepared.

No, traditional egg noodles are not suitable for a low-carb or ketogenic diet. A single cup of cooked egg noodles contains over 40 grams of carbohydrates, which is generally too high for these restrictive diets.

Yes, because they are made with eggs, egg noodles contain a notable amount of cholesterol, unlike traditional pasta. A cooked cup of enriched egg noodles contains approximately 46mg of cholesterol.

You can boost the nutritional value by adding plenty of high-fiber vegetables like broccoli, spinach, and carrots. Pair them with a lean protein source such as chicken or tofu, and use light, homemade sauces instead of heavy, creamy ones.

While egg noodles contain more protein than egg-free pasta, they are not a primary source of protein. A cooked cup provides around 7 grams of protein, and should be supplemented with other protein sources for a well-rounded meal.

Egg noodles have a moderate glycemic index (GI) of around 57, which is higher than some other pastas but not as high as simple sugars. However, the GI can vary depending on cooking time and the type of flour used, and it's best to consume them with other foods to balance blood sugar impact.

Egg noodles can be part of a weight-loss diet when eaten in moderation and with appropriate portion control. Since they are calorie-dense, focus on a balanced meal by adding high-fiber vegetables and lean protein to increase satiety without over-consuming calories.