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Are Rice Noodles Keto-Friendly?

Rice Noodles on a kitchen counter

When it comes to the ketogenic diet, certain foods that we've grown accustomed to are off the menu, and Rice Noodles is one such item.

Due to its high carbohydrate content, Rice Noodles isn't compatible with a keto diet.

Despite its nutritional benefits, the higher carbs overshadow these benefits within the context of a ketogenic lifestyle.

In this article, we unpack the specifics of Rice Noodles' carbohydrate content, discuss why it doesn't fit within the strictures of a keto diet, and provide insights on possible keto-friendly alternatives.

This comprehensive guide aims to help you navigate your keto journey, offering advice on how to maintain your carb count without missing out on your favorite dishes.


  • Rice Noodles are not keto-friendly due to their high carbohydrate content, which can disrupt the state of ketosis.
  • While Rice Noodles provide certain nutritional benefits, the high carb content make them unsuitable for a ketogenic diet.
  • Despite its nutritional benefits, consuming Rice Noodles on a keto diet can pose significant challenges.

Are Rice Noodles Keto-Friendly?

When it comes to the question "Are Rice Noodles Keto-Friendly?", the straightforward answer is no. Rice Noodles are not considered keto-friendly due to their high carbohydrate content.

Delving into the nutritional facts further illuminates the reasons. Each 100g serving of Rice Noodles contains 23g of carbohydrates. To put this in context, the ketogenic diet typically limits daily carbohydrate intake to 20-50g. Therefore, a single serving of Rice Noodles could potentially consume or even exceed this daily carbohydrate limit, making it a challenging fit for a strict ketogenic lifestyle.

Furthermore, it's important to consider net carbohydrates - the total carbohydrates minus dietary fiber. In the case of Rice Noodles, the net carbohydrate content is still 23g per 100g, which remains high for individuals adhering to the keto diet.

Can You Have Rice Noodles On a Strict Keto Diet?

In a strict ketogenic diet, where daily carbohydrate consumption is reduced to less than 20g, Rice Noodles, unfortunately, wouldn't find a place. Given that a 100g serving of Rice Noodles contains 23g of carbohydrates, consuming even a single serving could surpass the daily limit set in a strict keto regimen.

For those who adhere to a less strict, low-carb diet, or a moderate ketogenic diet with a higher carb limit of 30-50g per day, the consumption of Rice Noodles might seem possible. However, the high carbohydrate content in Rice Noodles would consume most of the day's carb allotment, leaving very little room for other nutrient-rich foods. Hence, it's not recommended for those following a low-carb or moderate keto diet either.

Carbs In Rice Noodles

Taking a deeper look at the carbohydrate content of Rice Noodles, a 100g serving contains 23g of carbohydrates. This figure represents the net carbs, which are the total carbohydrates minus the dietary fiber. In the context of keto and low-carb diets, net carbs are the more important figure as these are the carbs that are absorbed by the body and can thus affect blood sugar levels and insulin response.

Rice Noodles Nutrition Facts

A 100g serving of rice noodles provides a myriad of nutrients. It yields 108.0kcal, making it a valuable source of energy. It contains 24g of carbohydrates, with net carbs standing at 23g and dietary fiber at 1.0g. These carbs are the primary energy source for your body's cells.

The protein content in rice noodles is relatively low, at 1.79g, but it still contains essential amino acids such as leucine and arginine. While low in fats at 0.2g, it contains both saturated and unsaturated fatty acids, which are vital for your body's cell functions.

Rice noodles also hold an array of micronutrients. For instance, they contain 19.0mg of sodium and 4.0mg each of potassium and calcium, essential for maintaining fluid balance and bone health. Moreover, they're equipped with trace minerals including iron, zinc, and copper, which play crucial roles in numerous bodily functions.

The vitamin content in rice noodles is modest but noteworthy, with the presence of Vitamin B-6, Vitamin E, Thiamin, Niacin, and Folate. These vitamins help in energy production, immune function, and red blood cell production among other functions.

Nutrient NameAmount and Unit per 100g
Net Carbs23.0g
Carbohydrate, by difference24.0g
Fiber, total dietary1.0g
Total fats0.2g
Sodium, Na19.0mg
Potassium, K4.0mg
Magnesium, Mg3.0mg
Calcium, Ca4.0mg
Vitamin B-60.01mg
Vitamin E (alpha-tocopherol)0.03mg
Copper, Cu0.04mg
Iron, Fe0.14mg
Phosphorus, P20.0mg
Selenium, Se4.5ug
Zinc, Zn0.25mg
Manganese, Mn0.11mg
Pantothenic acid0.01mg
Folate, total1.0ug
Choline, total1.6mg
Aspartic acid0.16g
Glutamic acid0.33g
Fatty acids, total saturated0.02g
Fatty acids, total monounsaturated0.03g
Fatty acids, total polyunsaturated0.02g
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 Rice Noodles on a Keto Diet

Incorporating Rice Noodles into a ketogenic diet presents significant challenges, primarily due to the high carbohydrate content which can disrupt the state of ketosis. The underlying principle of the keto diet is to limit carbohydrate intake, prompting the body to burn fats rather than glucose for energy. Therefore, consuming a food item like Rice Noodles, which is high in carbohydrates, becomes problematic.

Nonetheless, Rice Noodles do provide some nutritional benefits. They contain a range of vitamins and minerals including Iron, Magnesium, and several B vitamins. These nutrients contribute to various bodily functions such as energy production, red blood cell formation, and support the immune system.

Keto-Compatible Alternatives for Rice Noodles

  1. Shirataki Noodles: Often referred to as 'Miracle Noodles,' Shirataki noodles are a popular low-carb substitute for Rice Noodles. Made from the konjac yam, they contain less than 1g of carbohydrates per 100g serving. They can be used in a variety of dishes, such as keto-friendly stir-fries or soups.
  2. Zucchini Noodles or 'Zoodles': Made by spiralizing zucchini into thin strands, Zoodles offer a nutrient-dense alternative to Rice Noodles, with only about 3g of net carbs per 100g serving. They work well in salads, pasta-style dishes, or served with a meaty bolognese sauce.
  3. Spaghetti Squash: This vegetable naturally forms spaghetti-like strands when cooked and provides another low-carb alternative to Rice Noodles. A 100g serving of spaghetti squash contains approximately 5.5g of carbohydrates. It can be baked and then scraped out to form noodles that can be tossed in a keto-approved alfredo sauce or paired with a hearty meat sauce.
  4. Cabbage Noodles: Thinly sliced cabbage can be used as a noodle substitute in a variety of dishes. A 100g serving of cabbage contains about 6g of carbohydrates. It can be sautéed and served under grilled chicken or combined with other vegetables for a keto stir-fry.

Concluding Thoughts on Rice Noodles and Keto

In summary, while Rice Noodles may provide nutritional benefits such as Iron, Magnesium, and a range of B vitamins, their high carbohydrate content makes them incompatible with a ketogenic diet. With 23g of carbohydrates per 100g serving, they can easily exceed the daily carb limit of a strict keto diet. Moreover, the low fat content and high glycemic index further limit their suitability for a keto regimen.

However, this doesn't mean you need to forego noodle-based dishes altogether on a keto diet. There are numerous low-carb, keto-friendly alternatives like Shirataki noodles, Zoodles, Spaghetti Squash, and Cabbage Noodles, which can effectively replace Rice Noodles in your favorite dishes without disrupting ketosis.

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, due to their high carbohydrate content, Rice Noodles are not suitable for a ketogenic diet.

Rice Noodles provide a range of vitamins and minerals, including Iron, Magnesium, and several B vitamins.

The high carbohydrate content can disrupt the state of ketosis, necessary for a ketogenic diet. Furthermore, Rice Noodles lack the healthy fats beneficial for a keto diet.

Yes, there are several options like Shirataki noodles, Zoodles, Spaghetti Squash, and Cabbage Noodles, which can effectively replace Rice Noodles in your dishes.