Salad noodle

Lunch

Item Rating: 74/100

1 serving (200 grams) contains 250 calories, 6.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	1.8 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		47.1 g	17%
	Dietary Fiber	4.7 g	16%
	Sugars	3.5 g
protein		7.1 g	14%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		1.8 mg	10%
Potassium		235.3 mg	5%

* 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

Source of Calories

Fat: 84 cal (28.1%)

Protein: 28 cal (9.4%)

Carbs: 188 cal (62.5%)

About Salad noodle

Salad noodles are a fusion dish combining cold noodles with fresh vegetables, often served with a tangy dressing. Originally popularized in East and Southeast Asian cuisines, variations of salad noodles are now enjoyed globally. Typically made with noodle types such as rice noodles, soba, or whole wheat, they are paired with nutrient-rich lettuce, carrots, cucumbers, and other vegetables. Depending on the recipe, protein sources like tofu or grilled chicken may be added, offering a balanced mix of carbohydrates, fiber, protein, and essential vitamins such as vitamin C and beta-carotene. Salad noodles provide a light, refreshing option that is both filling and nutrient-dense.

Health Benefits

• Rich in dietary fiber from vegetables, which supports healthy digestion and prevents constipation.
• Provides vitamins such as vitamin C from vegetables, enhancing immune function and skin health.
• Contains complex carbohydrates from noodles that provide long-lasting energy.
• Includes potassium-rich ingredients like cucumbers, which help regulate blood pressure and maintain hydration.
• Beta-carotene from carrots contributes to eye health and supports a strong immune system.

Dietary Considerations

Allergens: Contains gluten (if using wheat noodles), soy (if adding tofu or soy sauce)

Suitable for: Vegetarian diet (if leaving out meat), gluten-free diet (if using rice or gluten-free noodles)

Not suitable for: Gluten-intolerant individuals (if using wheat noodles), low-carb diet

Selection and Storage

Store salad noodles in an airtight container in the refrigerator for up to 2 days. Keep the dressing separate to prevent sogginess.

Common Questions About Salad noodle Nutrition

What is the nutritional content of salad noodles?

Salad noodles, often made from spiralized vegetables like zucchini or cucumber, are low in calories (15-30 calories per cup), nearly fat-free, and provide a small amount of carbohydrates (about 2-4 grams per cup). They also contain vitamins such as vitamin C, potassium, and some fiber, depending on the vegetable type.

Are salad noodles suitable for a keto diet?

Yes, salad noodles made from low-carb vegetables like zucchini, cucumber, or shirataki are ideal for a keto diet because they are very low in carbohydrates (2-4 grams per cup for most vegetable-based noodles, and almost zero for shirataki). They are a great alternative to traditional high-carb pasta.

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

Salad noodles provide a low-calorie and nutrient-dense alternative to traditional pasta, offering vitamins, minerals, and hydration from water-rich vegetables. They are also lower in glycemic impact, making them a better option for blood sugar control. However, they may not be very filling due to their low protein and fiber content, so pair them with a protein source and a healthy fat for a balanced meal.

What is the recommended serving size for salad noodles?

A typical serving size for salad noodles is about 1-2 cups, depending on your overall meal composition. For a standalone meal, consider adding protein (like chicken or tofu) and healthy fats (like avocado or olive oil) to make it more satisfying and nutritionally complete.

How do salad noodles compare to traditional pasta?

Salad noodles are significantly lower in calories and carbohydrates compared to traditional pasta, which typically contains around 200 calories and 40 grams of carbs per cup. While pasta provides more energy and some B vitamins, salad noodles are lighter and contain more vitamins like vitamin C and potassium. Salad noodles also require little to no cooking, making them a quick and healthy option.

Data Sources & Scientific References