Flat noodle

Grain

Item Rating: 79/100

1 serving (100 grams) contains 220 calories, 7.0 grams of protein, 1.5 grams of fat, and 43.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		523.8
% Daily Value*
Total Fat		3.6 g	4%
	Saturated Fat	0.7 g	3%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		23.8 mg	1%
Total Carbohydrates		102.4 g	37%
	Dietary Fiber	4.8 g	17%
	Sugars	2.4 g
protein		16.7 g	33%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		3.6 mg	20%
Potassium		119.0 mg	2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 32 cal (6.4%)

Protein: 66 cal (13.1%)

Carbs: 409 cal (80.5%)

About Flat noodle

Flat noodles, also known as ribbon noodles, are a staple in several Asian cuisines, including Chinese, Thai, and Vietnamese. These noodles are typically made from wheat flour, water, and sometimes eggs, though rice versions are also popular. Flat noodles are versatile and can be served in soups, stir-fries, or cold salads. Nutritionally, they primarily provide carbohydrates as a source of energy, with about 220 calories, 43 grams of carbohydrates, and around 8 grams of protein per 100 grams (prepared). Depending on the ingredients, they may also contain small amounts of dietary fiber, B vitamins, and iron. Gluten-free versions, made from rice flour, are common alternatives for those with specific dietary requirements.

Health Benefits

• Provides a good source of energy due to its carbohydrate content, which fuels body and brain functions.
• Contains small amounts of B vitamins (like thiamine and niacin) that support energy metabolism and nervous system health.
• Rice-based flat noodles are a gluten-free option for individuals with celiac disease or gluten intolerance.

Dietary Considerations

Allergens: Contains gluten, egg (in some varieties)

Suitable for: Vegetarian (if egg-free), vegan (if egg-free), gluten-free (rice-based versions)

Not suitable for: Gluten-free (wheat-based versions), low-carb diets

Selection and Storage

Store uncooked flat noodles in a cool, dry place in an airtight container. Once cooked, refrigerate in an airtight container and consume within 2-3 days.

Common Questions About Flat noodle Nutrition

Is flat noodle high in protein?

Flat noodles are not particularly high in protein compared to other foods. A typical 1-cup serving of cooked flat noodles contains about 3-4 grams of protein. While they can contribute some protein to your meal, they are better complemented with protein-rich ingredients like tofu, chicken, or eggs.

Can I eat flat noodles on a keto diet?

Flat noodles are not suitable for a keto diet as they are typically made from wheat flour, which is high in carbohydrates. A single serving (about 1 cup cooked) contains around 40 grams of carbs, well above the daily carb limit for keto dieters. Low-carb alternatives like zucchini noodles or shirataki noodles may be better options.

What are the health benefits and concerns of eating flat noodles?

Flat noodles provide a quick source of energy due to their carbohydrate content and can be part of a balanced diet when paired with vegetables and lean protein. However, they are low in fiber, vitamins, and minerals unless fortified, and can lead to blood sugar spikes if consumed in large quantities. Opt for whole-grain or enriched varieties for added nutritional value.

What is the recommended portion size for flat noodles?

A typical serving size for cooked flat noodles is about 1 cup (approximately 140 grams), which contains around 190-220 calories. To create a balanced meal, pair this portion with plenty of vegetables and a source of protein, and avoid adding excessive sauces high in sugar or fat.

How do flat noodles compare to other types of noodles?

Flat noodles are similar in calorie and carbohydrate content to other refined wheat noodles, like spaghetti or linguine. However, they have a slightly different texture and are often used in Asian cuisines. Compared to whole-grain or alternative noodles like rice noodles, flat noodles generally have less fiber and fewer micronutrients.

Data Sources & Scientific References