Grain

Rice Noodle

34Health
Score

Rice noodles are a gluten-free grain product made from rice flour and water, providing easily digestible carbohydrates with minimal fiber and a low sodium variety when unsalted.

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Why Rice Noodle scores 34

Nutrient density8

Protein quality7

Fiber content3

Healthy fats5

Bioactive compounds9

Glycemic impact9

Top nutrients

Selenium27.5Manganese21.7Phosphorus12.2Copper8.7Sodium7.9

Nutrition

per_100g

364

Calories

Protein

80.2g

Carbs

0.6g

Fat

1.6g

Fiber

Health benefits

Gluten-free carbohydrate source for celiac disease and non-celiac gluten sensitivity management

strong evidence

Rice contains no gluten proteins; provides safe, tolerable carbohydrate intake for individuals with intestinal gluten sensitivity

Rapid glucose absorption provides quick energy for post-exercise glycogen replenishment

moderate evidence

High glycemic index (80-90) enables rapid intestinal glucose absorption and hepatic glycogen resynthesis when consumed post-workout

Selenium content supports antioxidant enzyme function and thyroid hormone metabolism

strong evidence

Selenium is a cofactor for glutathione peroxidase and thioredoxin reductase, enzymes critical for oxidative stress reduction and immune function

Well-tolerated by individuals with sensitive digestive systems due to low residue and easy digestibility

moderate evidence

Refined rice carbohydrates require minimal enzymatic breakdown and produce minimal gas; low fiber reduces mechanical stress on the GI tract

Pairs well with

·Pair with legumes (beans, lentils) because they provide complementary lysine and methionine amino acids, creating a complete protein profile when combined
·Pair with fatty fish (salmon, mackerel) because omega-3 fatty acids slow gastric emptying and reduce postprandial glucose spikes from high-glycemic noodles
·Pair with cruciferous vegetables (broccoli, bok choy) because phytochemicals and fiber enhance satiety, modulate glucose response, and provide micronutrient density
·Pair with eggs because choline and lutein from eggs enhance neuroprotection and eye health, complementing selenium from rice noodles

Practical tips

·Best timing: post-workout
·Cook rice noodles al dente (slightly firm) rather than soft to reduce the glycemic index and preserve intestinal glucose absorption control
·Store dried rice noodles in airtight containers away from moisture and heat; they remain shelf-stable for 12+ months and are resistant to spoilage due to low moisture content
·Always pair with protein and healthy fats at meals to blunt glycemic response; add 2-3g fat and 10-15g protein per 100g noodles consumed
·Choose unsalted or low-sodium varieties when available; standard rice noodles contain 182mg sodium per 100g, which can contribute to sodium excess if consumed daily

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