Vermicelli, made from soy
FDC 169884cup (140 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 29 · -34 vs Legumes & beans medianSoy vermicelli, sometimes called bean thread noodles, scores 29 of 100 on the Nutrient Density Score, Low band, ranking 54 of 60 in Legumes & beans, well below the category median of 63. It still contributes 14% DV of dietary fiber and 10% DV of iron per the scored portion.
These translucent noodles are soaked or boiled and stir-fried into soups, spring rolls, and noodle salads, with one cup (140 g) as the reference serving. Despite being a plain starch product, sugars run high at 17.4 g per 100 g, likely reflecting how the carbohydrate is processed. Given the wide gap from the category median, peanut butter, smooth, scores considerably higher within Legumes & beans.
See how this score is calculated, build a plate around vermicelli, 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 | 331 kcal | 17% |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4 mg | 0% |
| Carbohydrate | 82 g | 30% |
| Dietary fiber | 3.9 g | 14% |
| Sugars | 17 g | |
| Protein | 0.1 g | 0% |
| Potassium | 3 mg | 0% |
| Calcium | 55 mg | 4% |
| Iron | 1.8 mg | 10% |
| Magnesium | 2 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0.51 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 463 kcal | 23% |
| Total fat | 0.14 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5.6 mg | 0% |
| Carbohydrate | 115 g | 42% |
| Dietary fiber | 5.5 g | 20% |
| Sugars | 24 g | |
| Protein | 0.14 g | 0% |
| Potassium | 4.2 mg | 0% |
| Calcium | 77 mg | 6% |
| Iron | 2.5 mg | 14% |
| Magnesium | 2.8 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 2.8 µg | 0% |
| Vitamin E | 0.71 mg | 5% |
Source: USDA FoodData Central · Public domain
FDC 169884Original 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 legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Bacon, meatlessDensity 35 vs 29Yokan, prepared from adzuki beans and sugarDensity 37 vs 29Peanut Butter, smoothDensity 46 vs 29Original analysis by NutriVerdict
In the kitchen and how to use it
Soy vermicelli, often labeled glass noodles or cellophane noodles, are thin translucent noodles made from mung bean or soy starch rather than wheat, becoming slippery and chewy once soaked or boiled. They're a staple in stir-fries, spring rolls, soups, and cold salads across many Asian cuisines, prized for soaking up the flavor of broths, sauces, and dressings since the noodles themselves are fairly neutral in taste.
Store dry vermicelli bundles in a sealed bag in the pantry away from moisture, and soak or boil only what's needed since cooked noodles are best used within a day or two refrigerated. A cup serving in this data is 140 g, and per 100 g the noodles run 331 calories with 82.3 g carbohydrate and just 0.1 g protein, reflecting their starch-based makeup. They carry just 4 mg sodium per 100 g and reach 14% DV for fiber and 10% DV for iron, making them a reasonable base for building a noodle dish around vegetables and a separate protein source.
Frequently asked questions about vermicelli
How many calories are in soy vermicelli noodles?
They run 331 calories per 100 g, with a cup serving in this data at 140 g.
Are soy vermicelli noodles low in sodium?
Yes, they carry just 4 mg sodium per 100 g.
How do you prepare soy vermicelli noodles?
They're typically soaked or boiled until soft and slippery, then added to stir-fries, spring rolls, soups, or cold salads.