Rice noodles, dry
FDC 169742oz (57 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 35 · -29 vs Grains & pasta medianDry rice noodles score 35 of 100, a Low band result ranking 58th of 60 in grains and pasta, below the category median of 64. Protein is the only nutrient reaching a good tier here, at 12% DV per 100 g, in an otherwise carbohydrate-heavy profile.
These form the base for pad thai, pho, and other stir-fried or brothy noodle dishes, typically measured dry by the ounce (57 g) before rehydrating in hot water. They carry very little fat or sugar, but also little fiber at 1.6 g per 100 g, so the nutritional weight in a finished bowl comes mostly from what is added alongside them. Plain white rice or arrowroot flour rank higher in this category for anyone prioritizing density over dish versatility.
See how this score is calculated, build a plate around rice noodles, dry, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 364 kcal | 18% |
| Total fat | 0.56 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 182 mg | 8% |
| Carbohydrate | 80 g | 29% |
| Dietary fiber | 1.6 g | 6% |
| Sugars | 0.12 g | |
| Protein | 6 g | 12% |
| Potassium | 30 mg | 1% |
| Calcium | 18 mg | 1% |
| Iron | 0.7 mg | 4% |
| Magnesium | 12 mg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.11 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 207 kcal | 10% |
| Total fat | 0.32 g | 0% |
| Saturated fat | 0.09 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 104 mg | 5% |
| Carbohydrate | 46 g | 17% |
| Dietary fiber | 0.91 g | 3% |
| Sugars | 0.07 g | |
| Protein | 3.4 g | 7% |
| Potassium | 17 mg | 0% |
| Calcium | 10 mg | 1% |
| Iron | 0.4 mg | 2% |
| Magnesium | 6.8 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.06 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 169742Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Arrowroot flourDensity 35 vs 35Rice noodles, cookedDensity 38 vs 35Rice, white, long-grain, regular, raw, unenrichedDensity 39 vs 35Original analysis by NutriVerdict
In the kitchen and how to use it
Dry rice noodles are a staple of Southeast Asian cooking, most familiar as the thin vermicelli in spring rolls and pho, or the wider flat noodles used in pad thai and stir-fries. They have a neutral flavor of their own, so their job is to soak up whatever broth, sauce, or stir-fry seasoning they are cooked in, taking on a chewy, slightly springy bite once rehydrated. Unlike wheat pasta, they are typically soaked in warm water rather than boiled for stir-fry dishes, which keeps them from turning mushy when they hit the hot pan.
Dry rice noodles keep for a long time in a sealed bag or box in the pantry, away from moisture. When cooking, soak just until pliable and drain well before adding to a wok, since excess water dilutes a stir-fry sauce. At 364 calories and 80.2 g of carbohydrate per 100 g, they are a carbohydrate base meant to be built up with protein and vegetables, and with only 0.56 g of fat and 0.12 g of sugar per 100 g, they take on the character of whatever is cooked alongside them, whether that is shrimp and bean sprouts in pad thai or a light chicken broth for pho.
Frequently asked questions about rice noodles, dry
How many calories are in dry rice noodles?
Dry rice noodles have 364 calories per 100 g, with a one-ounce (28 g) serving amounting to far less.
How do you prepare rice noodles?
Soak them in warm water until pliable for stir-fries, or boil briefly for soups like pho, then drain well before adding sauce or broth.
What do rice noodles pair well with?
They pair well with stir-fry vegetables, shrimp or chicken, and Southeast Asian sauces, since their neutral flavor absorbs whatever they are cooked with.