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Are Egg Noodles Keto-Friendly?

Egg Noodles on a kitchen counter

Egg noodles are a famous type of pasta made from eggs, flour, and water. They can be used in soups, stir-fries, or even casseroles.

But can these egg noodles be used in a keto diet? Well, we're here to explore their carb content and verify whether they fit into the keto diet.

Also, let's find keto-friendly alternatives for egg noodles. So that we can satisfy noodle cravings and keep your diet on track.


  • Since egg noodles are high in carbohydrates, they aren't a good fit for a keto diet.
  • With 24g of net carbs per 100g, egg noodles can disrupt the state of ketosis, a metabolic state essential for the success of a keto diet.
  • Despite their nutritional benefits, egg noodles contain sodium and unhealthy fats, which may pose concerns for some individuals.

Are Egg Noodles Keto-Friendly?

Egg noodles, a popular choice for many dishes, may not fit into a ketogenic diet due to their nutritional profile. Endowed with 24g of carbohydrates per 100g, egg noodles significantly surpass the typical carb limit for a keto-friendly food.

The ketogenic diet stresses a high fat, low carbohydrate intake, usually capping daily carbohydrates at 20-50g. Consuming 100g of egg noodles alone nearly fulfills, if not exceeds, this daily allotment.

Can You Have Egg Noodles On a Strict Keto Diet?

In the context of a strict keto diet, where carbohydrate consumption is limited to less than 20g per day, including egg noodles in your meal plan can be challenging.

Given that a 100g serving of egg noodles contains 24g of net carbs, consuming even a small portion would surpass the daily carb limit set by a strict keto diet.

Some individuals follow a more flexible version of the keto diet or a low-carb diet, limiting their daily net carb intake to between 30-50g. However, even within these more lenient boundaries, incorporating egg noodles into the diet remains problematic.

Carbs In Egg Noodles

Taking a closer look at the carbohydrate content in egg noodles, we find that it is considerably high for those adhering to a ketogenic lifestyle.

A 100g serving of egg noodles incorporates 24g of net carbs. This figure is calculated by subtracting the fiber content from the total carbohydrates, as fibers are not digested and hence are not counted toward the daily carb limit on a keto diet.

This high carbohydrate content, especially when considering a typical portion size, tends to make egg noodles less suitable for a ketogenic diet.

Egg Noodles Nutrition Facts

Egg Noodles offer a diverse range of nutrients. In a 100g portion, it contains 138 kcal of energy and 4.54g of protein.

In terms of micronutrients, egg noodles provide several essential vitamins and minerals. They contain small amounts of Vitamins A, B-6, B-12, and E. Interestingly, they are a source of Folate, providing 84.0ug per 100g. This nutrient is essential for DNA synthesis and repair.

Additionally, they provide Thiamin, Riboflavin, Niacin, and Pantothenic acid, which are all part of the B-vitamin complex crucial for energy metabolism.

Concerning minerals, Egg Noodles contains Sodium, Potassium, Magnesium, Calcium, Copper, Iron, Phosphorus, Selenium, Zinc, and Manganese. Among these, Iron stands out with its 1.47mg content, playing a key role in oxygen transport in our body.

On a note about fibers and fats, Egg Noodles contain a dietary fiber content of 1.2g and total fat of 2.07g, which includes saturated, monounsaturated, and polyunsaturated fats. These nutrients are essential for maintaining gut health and hormonal balance, respectively.

Finally, egg noodles contain various essential amino acids, which are the building blocks of proteins. Each of the amino acids plays a unique role in maintaining the body's physiological functions.

Nutrient NameAmount and Unit per 100g
Net Carbs24g
Carbohydrate, by difference25.2g
Fiber, total dietary1.2g
Total fats2.07g
Sodium, Na5.0mg
Potassium, K38.0mg
Magnesium, Mg21.0mg
Calcium, Ca12.0mg
Vitamin A6.0ug
Vitamin B-60.05mg
Vitamin B-120.09ug
Vitamin E (alpha-tocopherol)0.17mg
Copper, Cu0.1mg
Iron, Fe1.47mg
Phosphorus, P76.0mg
Selenium, Se23.9ug
Zinc, Zn0.65mg
Fluoride, F6.0ug
Lutein + zeaxanthin38.0ug
Manganese, Mn0.32mg
Pantothenic acid0.26mg
Folate, total84.0ug
Choline, total25.7mg
Folic acid77.0ug
Aspartic acid0.24g
Glutamic acid1.47g
Fatty acids, total saturated0.42g
Fatty acids, total monounsaturated0.58g
Fatty acids, total polyunsaturated0.55g

Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Egg Noodles on a Keto Diet

Given their high carbohydrate content, egg noodles can potentially disrupt the state of ketosis, which is crucial for the keto diet's effectiveness. This metabolic state relies on limiting carb intake, which becomes challenging when consuming egg noodles.

However, it's worth noting that egg noodles do provide some nutritional benefits. They contain several vitamins and minerals, including vitamin A, vitamin B-6, vitamin B-12, iron, and magnesium. These nutrients can contribute to overall health, supporting various bodily functions such as immune health, energy production, and more.

Keto-Compatible Alternatives for Egg Noodles

  1. Zucchini Noodles (Zoodles): Zucchini, when made into noodles, is a great low-carb substitute for egg noodles. Zoodles can be used in various keto recipes, such as in stir-fries or as a pasta substitute. With only 3.11g of carbs per 100g serving, zoodles are a significantly low-carb alternative.
  2. Spaghetti Squash: Another excellent substitute, spaghetti squash can mimic the texture of egg noodles while keeping your carb count in check. A 100g serving contains just 6.5g of carbs, making it a viable option for keto recipes like spaghetti bolognese or salads.
  3. Shirataki Noodles: Known for being extremely low in carbohydrates, shirataki noodles are made from the konjac yam and contain less than 1g of carbs per 100g. They can be used in a wide range of dishes, from Asian-inspired noodle bowls to Italian pasta dishes.

Concluding Thoughts on Egg Noodles and Keto

In conclusion, while egg noodles might be a favorite choice for many, their high carbohydrate content makes them less suitable for a ketogenic diet. This nutritional profile could potentially disrupt the state of ketosis, which is fundamental to the success of a keto diet.

Substitutions like zucchini noodles, spaghetti squash, and shirataki noodles, which are considerably lower in carbs, can help those following a keto diet.

Explore our Is It Keto Knowledge Hub.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

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Frequently Asked Questions

No, Egg Noodles are not keto-friendly due to their high carbohydrate content.

Yes, consuming Egg Noodles can disrupt the state of ketosis, which is essential for the success of a keto diet.

Yes, Egg Noodles do provide some nutritional benefits, including vitamin A, vitamin B-6, vitamin B-12, iron, and magnesium.

Zucchini Noodles, Spaghetti Squash, and Shirataki Noodles are some alternatives that can be integrated into a keto diet.

Yes, besides high carb content, Egg Noodles also contain sodium and unhealthy fats, which may pose concerns for some individuals.