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Illustrated image with the text "This or That?" at the top. Below, there are two bowls labeled "VS" in the center. The left bowl contains a serving of pasta, while the right bowl features a healthier option: rice noodles with green leafy vegetables and a wooden object.

Egg Noodles vs Rice Noodles – Which is Healthier?

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Our Verdict

When comparing egg noodles to rice noodles, we picked the egg noodles.


It was close—these are both quite mediocre foods. They’re neither amazing for the health nor appalling for the health (in moderation). They are both relatively low in nutrients, but they are also low in anti-nutrients, i.e. things that have a negative effect on the health.

Their mineral profiles are similar; both are a source of selenium, manganese, phosphorus, copper, and iron. Not as good as many sources, but not devoid of nutrients either.

Their vitamin profiles are both pitiful; rice noodles have trace amounts of various vitamins, and egg noodles have only slightly more. While eggs themselves are nutritious, the processing has robbed them of much of their value.

In terms of macros, egg noodles have a little more fat (but the fats are healthier) and rice noodles have a lot more carbs, so this is the main differentiator, and is the main reason we chose the egg noodles over the rice noodles. Both have a comparable (small) amount of protein.

In short:

  • They’re comparable on minerals, and vitamins here are barely worth speaking about (though egg noodles do have marginally more)
  • Egg noodles have a little more fat (but the fats are healthier)
  • Rice noodles have a lot more carbs (with a moderately high glycemic index, which is relatively worse—if you eat them with vegetables and fats, then that’ll offset this, but we’re judging the two items on merit, not your meal)

Learn more

You might like this previous main feature of ours:

Should You Go Light Or Heavy On Carbs?

Take care!

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