What are the Nutritional Facts about Noodles?
December 29, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Noodles are a popular carb-rich food. Learn noodle nutrition facts, calories, health impact, and tips to make noodles healthier.
Introduction
Noodles are widely eaten across the world and are very popular in India as well. They are quick to cook, tasty, and filling. Noodles mainly provide carbohydrates for energy but can also be high in calories, refined carbs, sodium, and fat—especially instant noodles.
Nutritional Value of Plain Cooked Noodles (100g)
| Nutrient | Amount |
|---|---|
| Calories | 138 kcal |
| Carbohydrates | 25 g |
| Protein | 4.5 g |
| Total Fat | 2 g |
| Dietary Fibre | 1 g |
| Sodium | 5–10 mg |
| Iron | 1.3 mg |
| Calcium | 15 mg |
| Potassium | 44 mg |
Nutritional Value of Instant Noodles (Prepared – 1 Pack)
| Nutrient | Amount |
|---|---|
| Calories | 350–450 kcal |
| Carbohydrates | 45–55 g |
| Protein | 7–9 g |
| Total Fat | 15–20 g |
| Saturated Fat | 7–9 g |
| Sodium | 900–1,500 mg |
| Dietary Fibre | 2 g |
Key Nutritional Points About Noodles
1. High in Carbohydrates
- Main source of quick energy
- Mostly refined flour (maida)
- Low fibre content
2. Low Protein
- Not very filling alone
- Needs vegetables or protein added
3. High Sodium (Instant Noodles)
- Can increase blood pressure
- Not suitable for daily intake
4. Low Micronutrients
- Limited vitamins and minerals
- Fortified varieties are better
Health Impact of Eating Noodles
- ⚡ Provides quick energy
- 🍜 Easy and fast to cook
- ⚠️ High glycaemic index
- ⚠️ Instant noodles are unhealthy if eaten often
Are Noodles Good for Weight Loss?
No, regular noodles are not ideal for weight loss because they are:
- High in refined carbs
- Low in fibre
- Easy to overeat
However, whole wheat or millet noodles in small portions can fit into a balanced diet.
Who Should Limit Noodles?
- People with diabetes
- Those trying to lose weight
- People with high blood pressure (instant noodles)
Healthier Ways to Eat Noodles
- Choose whole wheat or millet noodles
- Add plenty of vegetables
- Add paneer, tofu, egg, or chicken
- Use less oil and seasoning
- Avoid instant noodles frequently
Conclusion
Noodles are a carbohydrate-rich food that provides quick energy but limited nutrition. Instant noodles are high in fat and sodium and should be eaten occasionally. Choosing whole-grain noodles and adding vegetables and protein can make noodles healthier.