Are Egg Noodles Low Carb? Find Out the Truth

Are egg noodles low in carbs? Many ask this when choosing the right low-carb or keto diet foods. Egg noodles are made with eggs and wheat flour, meaning they have carbs. While they offer more protein than regular pasta, their carb count is still high. If you’re cutting carbs, egg noodles may not fit your diet. Luckily, there are low-carb noodle options you can try.

In this article, we will look at the carb content of egg noodles and share some tasty, low-carb alternatives. Keep reading to make a wise choice for your meals.

Are Egg Noodles Low-Carb Diets?

A low-carb diet restricts the intake of carbohydrates, which are present in foods such as bread, pasta, rice, and sugary treats. Low-carb diets are popular for weight loss or managing health conditions such as diabetes. As a rule, a low-carb diet focuses on proteins, including meat, poultry, fish, eggs, and some non-starchy vegetables. Generally, low-carb is between 20 and 100 grams of carbohydrates daily, depending on the plan.

Egg noodles are primarily composed of wheat flour and eggs. Wheat flour is a carbohydrate. A 1-cup serving of egg noodles contains roughly 40-45 grams of carbs. This is relatively high for a low-carb diet, which may be closer to 50 grams of carbs per day or fewer. So, egg noodles are not suitable for low-carb diets.

Egg Noodles and the Keto Diet

The keto diet is extremely low-carb, typically under 20 grams of net carbs daily. It is centered on eating fats and protein. Because egg noodles are so high in carbs, they’re not part of a keto meal plan. Consuming egg noodles would probably boot a person out of ketosis, when the body burns fat instead of carbs.

Egg Noodles and the Paleo Diet

The paleo diet eliminates processed food and grains. Egg noodles are made from a type of plant, wheat, which is a grain. For this reason, egg noodles are off-limits on a strict paleo diet. Paleo devotees generally eat vegetables, meats, nuts, and fruits and steer clear of pasta and bread.

Nutritional Breakdown of Egg Noodles

Calories and Macronutrients

Egg noodles are a source of energy. There are approximately 220 calories in a cooked cup of egg noodles. They have a lot of sugar, 40 grams per serving. Carbs give your body energy. Egg noodles do have some protein, roughly 7 grams per cup. This is primarily due to eggs and wheat flour. The fat content is low at about 3 to 4 grams per serving (depending on the brand or recipe).

Vitamins and Minerals

Egg noodles provide some key vitamins and minerals. They also have little B vitamins, including folate, thiamine, and riboflavin, which are essential in helping your body convert food into energy. They’re packed with iron, which is good for the blood. Some egg noodles are enriched, meaning additional nutrients, like iron and B vitamins, are incorporated during manufacturing. That amount of nutrients can vary by brand.

Fiber and Sodium

Egg noodles contain less fiber than whole-grain noodles. A single serving typically contributes 1 to 2 grams of fiber. Fiber is another key nutrient for digestion, and it can be earned by adding veggies or whole grains to your meal. Egg noodles’ sodium content can also differ. Most plain noodles are relatively low in sodium, but flavored or prepackaged ones can pack more salt. As always, check the label if you are monitoring your sodium intake.

Health Benefits of Eating Egg Noodles

Egg noodles are a type of pasta comprised of egg and wheat flour. These are soft, yummy, and easy to make. If consumed in proper quantities and with the appropriate ingredients, egg noodles are known to provide several health benefits.

Good Source of Energy

Egg noodles are very high in carbohydrates, which give your body the energy it needs to engage in life’s activities. If you’re working out or need fast fuel, egg noodles can help keep you going all day. They are easy to digest and provide a steady energy source.

Contains Protein

Egg noodles do have more protein than egg-free noodles because they contain eggs. Protein is critical for the development and repair of muscles. It also makes hormones and enzymes in your body. If you’re pressured to eat more protein, egg noodles are a helpful option if eaten with other protein sources.

Supports Brain Function

Eggs are full of choline, a nutrient that supports the brain’s health. Since egg noodles include eggs, they also supply some choline. This nutrient supports memory and thinking. However, the quantity of egg noodles in a serving is not very high. Yet, it still contributes to your daily values.

Provides Important Nutrients

Egg noodles contain small amounts of B vitamins and minerals, including iron and selenium. These B vitamins help the body convert food into energy and also support the nervous system. Iron is crucial for strong blood, and selenium protects cells and supports the immune system.

Easy to Digest

Egg noodles are soft and gentle on your stomach. If you have difficulty digesting fibrous or very heavy foods, you may find egg noodles more comfortable to consume. They’re also a great starting point for healthy, vegetable- and lean protein-filled meals.

Versatile and Customizable

There are so many ways to use egg noodles. You can make them healthier by serving them with low-fat sauces, vegetables, or creamless broth. This helps make it more palatable to eat them in a nutritious meal.

Can Support Weight Management

Egg noodles can fit into a balanced diet when eaten in moderate portions. They are satisfying and filling, especially with healthy ingredients like vegetables and lean meat. Feeling full helps prevent overeating later. Whole wheat or high-fiber egg noodles can be even better for weight control.

Suitable for Many Diets

Egg noodles can be part of many diets, such as high-protein or balanced-carb diets. They are unsuitable for gluten allergies, but gluten-free versions are available. People who avoid eggs or gluten can enjoy egg noodles as part of a healthy diet.

Alternative Low-Carb Noodle Options

Here are a few of the most common low-carb noodle alternatives for anyone on a low-carb or ketogenic diet. They all have different flavors and textures and are great for a variety of recipes.

Zucchini Noodles

Zucchini noodles, also known as ‘zoodles,’ are a standard low-carb option. They’re created by spiralizing fresh zucchini into long, narrow strands. These are very low-calorie and low-carb noodles! They are neutral in flavor and absorb via a mild-tasting sauce or seasoning. Zoodles are best enjoyed raw or cooked long enough to avoid becoming limp and soggy.

Shirataki Noodles

Shirataki noodles are made from the konjac plant, also known as miracle noodles. They are essentially carb-free and extremely low in calories. They are gelatinous and sold packed in liquid. Boil and rinse them a little to remove their natural smell. Shirataki noodles work particularly well in Asian-inspired dishes such as soups.

Spaghetti Squash

Spaghetti squash is a vegetable that, when cooked , becomes like noodles. It tastes a little sweet and is soft to the bite. Roast the squash and use a fork to scrape out the flesh for the noodles. Though spaghetti squash is higher in carbs than shirataki or zucchini, it is also much lower than regular noodles. Its center is jam-packed with vitamins and fiber.

Cabbage Noodles

Cabbage also makes a good substitute for noodles in the form of thin strips. It becomes soft as it cooks, and when roasted, it carries a little sweetness. Insulated cabbage noodles are effective in stir-fries and soups. They’re low in carbs and contain nutrients like vitamin C and fiber.

Eggplant Noodles

You can also slice eggplant into thin, long slices, or even strips, and use it instead of noodles. It gets soft when cooked and tastes pleasantly earthy. Baked, in something like lasagna or a stir-fry, is where eggplant noodles shine. They’re low in carbs and high in antioxidants.

Cucumber Noodles

Cucumber noodles are made in the same fashion as zucchini noodles, using a spiralizer or a simple vegetable peeler. They are a crunchy, cool type of noodle, ideal for cold dishes and salads. Cucumbers are mostly water and, accordingly, are incredibly low in calories and carbs. Raw, however, is the best way to preserve their texture.

Palmini Noodles

Palmini noodles come from the heart of the palm plant. They are reasonably firm and have a pasta-like texture. Check out those carbs and fiber, though! Palmini typically comes in cans or pouches and can be rinsed and lightly cooked before eating. They are great in hot and cold pasta dishes.

Cauliflower Noodles

Cauliflower can be turned into noodles by mixing cooked cauliflower with egg and cheese, then shaping and baking it. These noodles are low in carbs and gluten-free, great for those who enjoy baking or making homemade pasta alternatives. Cauliflower noodles have a mild flavor and work well with sauces.

Kelp Noodles

Kelp noodles are made from seaweed. They are clear, crunchy, and low in carbs. They don’t need to cook; they just need to rinse before use. Kelp noodles are best in salads or cold dishes but can also be added to soups. They are rich in minerals like iodine.

Final Words

Egg noodles are not a low-carb food. They are high in carbs due to the inclusion of wheat flour and eggs. If you follow a low-carb diet, egg noodles may not be your best pick. But there are also plenty of low-carb substitutions, like zucchini noodles, shirataki noodles, or spaghetti squash. These alternatives are lower in carbs and may be more suitable for lower-carb lifestyles. So always read the nutrition labels to see which is best for your diet. Selecting the right noodles can keep you on track with your health goals.

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