The Ultimate Calorie Guide to Noodles: Which Noodle Has the Lowest Calories?
Quick Summary: The Low-Calorie Noodle Leaderboard
If you are in a calorie deficit, your choice of noodle can change your meal's energy density by over 900%.
Shirataki (Konjac): ~10 kcal (The Gold Standard for Weight Loss)
Zucchini Noodles (Zoodles): ~17 kcal
Soba (Buckwheat): ~99 kcal
Rice Noodles: ~108 kcal
Thick Bee Hoon: ~109 kcal
Why Noodle Choice Matters for Your Weight Loss Journey
Noodles are the ultimate comfort food, but they are often the "hidden" source of calorie surplus in Asian and Italian dishes. Whether you are craving a steaming bowl of ramen or stir-fried kway teow, understanding the calorie density per 100g allows you to enjoy your favorites without stalling your progress.
The "Miracle" Low-Calorie Alternatives
1. Shirataki Noodles (Konjac Noodles)
Calories per 100g (cooked): ~10–20 calories
The Profile: Made from the konjac yam, these are 97% water and 3% soluble fiber.
Why they stand out: They are virtually calorie-free and perfect for Keto or ultra-low-calorie diets.
Welling Tip: Rinse them thoroughly and "dry-fry" in a pan before adding sauce to achieve a more traditional noodle texture.
2. Zucchini Noodles (Zoodles)
Calories per 100g (raw): ~17 calories
The Profile: Pure vegetable volume packed with Vitamin C and potassium.
Creative Idea: Mix 50% zoodles with 50% regular spaghetti to double your meal volume without adding extra calories.
Traditional Noodles: From Light to Dense
3. Soba Noodles (Buckwheat Noodles)
Calories per 100g (cooked): ~99 calories
The Profile: Higher in protein and fiber than wheat noodles. Buckwheat is a nutritional powerhouse rich in manganese and antioxidants.
Best Served: Chilled with a light soy-based dipping sauce.
4. Rice Noodles & Thick Bee Hoon
Calories per 100g (cooked): ~108–109 calories
The Profile: Naturally gluten-free rice-based noodles.
Healthy Swap: Pair these with clear broths and lean proteins like shrimp or tofu rather than heavy laksa bases to keep the meal under 400 calories.
5. Yellow Noodles & Egg Noodles
Calories per 100g (cooked): ~138 calories
The Profile: These often contain added oils or eggs, increasing the fat content and calorie density.
Calorie Control: In dishes like Mee Goreng, the cooking oil is usually the biggest calorie culprit. Request "less oil" when dining out.
6. Kway Teow (Flat Rice Noodles)
Calories per 100g (cooked): ~140 calories
The Profile: Dense carbohydrates often used in Char Kway Teow.
Pro Tip: Because they are wide and flat, they soak up more oil than thinner noodles. Balance the dish by asking for double bean sprouts to add fiber and volume.
7. Ramen & Glass Noodles
Calories per 100g (cooked): ~150–160 calories
The Profile: Wheat-based (Ramen) or Mung Bean-based (Glass Noodles).
The Trap: Despite appearing "clear," Glass Noodles are high in starch and calories. Don't be fooled by their translucent look—they are denser than Rice Noodles.
The Official Noodle Calorie Ranking (100g Cooked)
Shirataki (Konjac): 10 kcal (Lowest)
Zucchini Noodles (Zoodles): 17 kcal
Soba (Buckwheat): 99 kcal
Rice Noodles: 108 kcal
Thick Bee Hoon: 109 kcal
Egg Noodles: 138 kcal
Yellow Noodles: 138 kcal
Kway Teow: 140 kcal
Ramen: 150 kcal
Glass Noodles: 160 kcal (Highest)
Conclusion: How to Track Your Noodles with Welling AI
Counting calories in a bowl of noodles is notoriously difficult because of how they absorb water and oil. Welling removes the guesswork:
Photo Recognition: Snap a photo of your bowl. Welling identifies if you’re eating yellow noodles or bee hoon.
Portion Estimation: Our AI estimates the volume so you don't have to carry a food scale to the hawker center.
Smarter Choices: Welling suggests lower-calorie swaps in real-time based on your daily TDEE goals.
Ready to master your nutrition? Download the Welling app on the App Store today.
Enjoy your next bowl of noodles! 🍜
