Rice Noodles vs Pasta

By | December 18, 2019

Are you a fan of pasta? Are you consuming it too often and started to worry whether it is healthy to do so or not? If your answer is yes then you should read this article, we will compare pasta with rice noodle as a healthier substitute.

In this article we will give you information about:
– What is Rice Noodle and Pasta
– The Nutrients Contains in Rice Noodle and Pasta
– Rice Noodle vs Pasta

About Rice Noodle

Rice noodle as defined by Wikipedia is noodle that is made from rice. When making it, rice flour is mixed with water to make a mixture, which later will be shaped to thin strings. In the making process sometimes other ingredients are included too, such as tapioca or cornstarch, this is done to improve the transparency and increasing the gelatinous and chewy texture of the noodles. Rice noodle origin is currently not clear, but it is common in East and Southeast Asian cuisine.

Rice noodle is similar to many type of noodle, it can be sold fresh, frozen, or dried. It also has various shapes, thickness and textures. In countries like Sri Lanka, Singapore and Malaysia, a type of rice noodle called idiyappam is commonly made fresh at home and has a tender distinctive texture. The rice noodle is made with various preparations, such as with savory seasoning.

Rice noodle is very versatile, you can make a stir fry rice noodle, make a rice noodle soups, or even make a garnish using deep fried rice noodle, the rice noodle texture will become crispy when deep fried. Rice noodle has more delicate texture when compared to wheat-based noodle such as pasta. Rice noodle is also said to have a low fat and gluten free.

Rice Noodle Nutrients

Rice noodle contains macronutrient, calorie and sodium. According to livestrong every 2-ounce of dried rice noodle is said to have around 207 calories. It also has 3.4 gr of protein, less than 2 gr of dietary fiber, about 46 gr of carbohydrates and negligible amounts of sugar. It also a good choice for low fat carbohydrate, at every 2 ounce of rice noodle contains 0.3 gr fat. Rice noodle will fill you as a base meal and you don’t have to worry about your carbohydrate intake.

Aside from that, rice noodle is also naturally gluten-free. It is a great choice for people who suffer from celiac disease or have gluten sensitivity. It also has Phosphorus, in a 2 ounce serving of rice noodle contains 87 mg of phosphorus, which provides about 12% DV. The amount recommended for phosphorus intake per day is 700 milligrams.

About Pasta

Pasta is an Italian staple food. Pasta is made from unleavened dough of durum wheat flour and water or eggs. This dough then formed in into thin sheets or made into various shapes. Pasta is commonly cooked in boiling water or used in a baking recipes. Pasta is available both in dried form and fresh pasta. Dried pasta is commonly produced using an extrusion process.

There are many types of pasta available today; at least it has 310 specific forms and known by over 1300 names. Common forms of pasta are categorized as long shapes, short shapes, tubes, flat shapes and sheets, miniature soup shapes, filled or stuffed and decorative shapes. Pasta is very famous of its versatility; it can be served with many different sauces and seasonings.

The common rule when pairing pasta with sauces is that delicate pastas are meant to be paired also with delicate sauces. While heartier pastas are meant to be paired with heartier sauces. However there is no certain rules, usually you can eat your pasta with any type of sauce which suit your taste better.

Pasta Nutrients

Pasta contains Carbohydrates and fiber, in every cup of white spaghetti contains at least 43 gr of carbohydrates, while whole wheat spaghetti contains 37 gr of carbohydrates. Carbs act as the primary source of fuel in our body. Also in 1 cup of whole-wheat pasta contains 6.3 gr of dietary fiber, which can provide 17% DV for men and 24% DV for women.

Pasta also contains Folate and Carotenoids. Folate is also called vitamin B9, in each serving of white pasta contains 167 micrograms of vitamin B9 or 42% of DV. While in one serving of whole-wheat pasta contains 114 micrograms of lutein and zeaxanthin. If you want to consume pasta in a healthier way, you can make a healthful dishes by combining pasta with healthy fats, such as a light coat of olive oil, and mix it with wilted greens and chopped hazelnuts.

Rice Noodles vs Pasta

Rice NoodlePasta
- Made from rice flour, tapioca and cornstarch- Made from durum semolina
- Is familiar within Asian cuisine- Is an Italian staple food
- Considered healthier option to pasta- Considered less healthier than rice noodle


When comparing between rice noodle and pasta, there is no way we can say which one taste better than the other, since each person have different preferable taste and choices. What can we say is, if you have gluten allergy or avoiding gluten for other reason, we recommend you to try rice noodle, not only it taste very good, it also contains with various beneficial nutrients needed by your body.

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