Do Egg Noodles Have Health Benefits? (2024)

Do Egg Noodles Have Health Benefits? (1)

Medically Reviewed by Kathleen M. Zelman,RD,LD,MPH on May 22, 2022

Written by Logan Smith

5 min read

Pasta and noodles are core foods in many cultures. You can find noodles almost anywhere as a side or main dish going back hundreds of years.

Pasta and egg noodles have a few varieties, but the foundational recipe has stayed the same despite the cultures and generations that separate them.

What Are Egg Noodles?

Egg noodles are a type of noodle made from eggsand flour. Other types of noodles, like store bought pasta commonly used in spaghetti, use water and flour.

Making dough for egg noodles involves mixing eggs and flour until they're like clay. Then, you knead them.

Kneading a water-based dough activates the gluten protein network of glutenin and gliadin. Pushing and pulling incorporate the gluten network and give the dough its elasticity.

Eggs introduce new proteins into the dough, so thorough kneading is vital. Kneading encourages the proteins in the egg to join the proteins in the gluten network.

Once you've kneaded the dough, roll it out and cut it into your preferred noodle shape. You can also use a pasta maker to make larger amounts of noodles.

It is best to use, dry, or refrigerate egg noodles once made to prevent bacterial growth. You can refrigerate noodles for up to 3 days.

How to Dry Homemade Egg Noodles

If you make homemade egg noodles, you can preserve them by air-drying the noodles. Hang the noodles on a drying rack or place them on a floured baking sheet for 1 to 2 hours.

You can also use a dehydrator set to 135 degrees for 2 to 4 hours to safely dry the noodles.

Once they are dried, you can freeze the noodles in an airtight container or sealable bag. Frozen egg noodles will stay safe for up to 6 months.

How to Cook Egg Noodles

Cooking egg noodles is like cooking any other fresh pasta. Bring four quarts of water to a boil for each pound of fresh noodles. Cook the egg noodles for 2 to 4 minutes.

Whole Versus Refined Grains

In the United States, foods that contain grains are typically whole or refined.

Whole grainsstill have the entire grain kernel, which contains essential nutrients and fiber. Refined grains have parts of the grain kernel removed for texture and preservation, but manufacturers fortify the grains with nutrients later.

The type of flour used provides some of the health benefits of egg noodles. Manufacturers will fortify or enrich with different nutrients, so always read the nutrition labels on the flour you use.

Egg Noodles Nutrition Facts

Why should you choose egg noodles over pasta noodles? Some people prefer the taste that the eggs add to the noodles. Others prefer the texture that the egg proteins add to the dough.

Given the nutritional drawbacks of certain, conventional pastas, you may be curious about the nutritional benefits of switching to egg noodles. The best way to understand the benefits of egg noodles is to compare them to their alternative: pasta.

Calories.Egg noodles beat pasta when it comes to calories. A hundred grams of egg noodles has around 20 fewer calories than an equal amount of spaghetti.

Protein.Despite having eggs in them, egg noodles have less proteinthan pasta. Egg noodles have about 1.3 fewer grams of protein than pasta (per 100 grams).

Cholesterol. Dietary cholesterol is a fatty substance that you find in animal products like meat fat, dairy, and eggs. Cholesterol supports your cells’ membrane structures, digestion, and hormone production.

Eggs are high in cholesterol, which can cause problems for people with diabetes or at risk for heart disease. If you’re watching your cholesterol intake, eggs can easily make up your daily value of cholesterol.

Egg noodles have a much higher amount of cholesterol than pasta noodles. Egg noodles have around 46 milligrams of cholesterol, while pasta has almost none.

Calcium.Egg noodles have almost twice as much calciumas pasta. Egg noodles have 12 milligrams of calcium, whereas pasta only has 7 milligrams.

Other nutrients.Egg noodles outrank pasta with respect to several other nutrients, including:

Magnesium
Iron
Phosphorus
Niacin
Folate
Folic acid

Store Bought Versus Homemade Egg Noodles

Making egg noodles gives you more control over the ingredients. You choose the flour and eggs you use, giving you control of the noodles' nutritional content. Of course, some flours may respond differently when making dough, so you may have to use slightly more eggs to prevent the dough from being too dry.

Depending on your dietary restrictions or whatever flour you have in the pantry, you may need to experiment with your egg noodle dough. For example, some people may assume egg noodles are gluten-free. Since most egg noodles are made with wheat flour,though, they contain gluten. Making your egg noodles at home with another type of flour will let you fit your needs.

Store bought egg noodles.Most retailers will have a variety of noodles available, including whole-grain egg noodles. Since whole-grain noodles offer different nutrients than enriched noodles, you should adjust your meals to fit your dietary needs.

Condiments Make the Difference

In many categories, egg noodles perform better than typical pasta noodles, but the most significant difference in the egg noodles' health benefits depends on your toppings and condiments.

For example, the store bought tomato sauce you use for spaghetti will often have extra sodium and sugar added for taste and preservation. Opting to make a homemade sauce instead of only switching to egg noodles will make the meal even healthier.

Another pasta favorite is alfredo sauce, but it’s not necessarily healthy. It’s loaded with cheese, butter, and heavy cream—which means it’s heavy in fats and salt.

You can opt for a plant-based approach to many of the ingredients to cut out some of the fat. It may not be the same creamy alfredo you’re used to, but your heart will thank you.

Are Egg Noodles Healthy?

Egg noodles can give you extra nutrients that regular pasta won't, though they also lack in some areas compared to pasta.

Still, you don't have to choose only one.

Add both to your pantry for a well-rounded diet and supplement each with vegetables, proteins, and other sources of nutrients.

FAQs

Do Egg Noodles Have Health Benefits? ›

Enriched egg noodles are particularly high in selenium, a mineral that plays a key role in immune function ( 3 ). They also contain several B vitamins like thiamine, folate, niacin, and riboflavin, all of which are involved in energy production, DNA repair, and brain health ( 4Trusted Source Trusted Source ).

Keep Reading ›

Is eating egg noodles healthy? ›

Are Egg Noodles Healthy? Egg noodles can give you extra nutrients that regular pasta won't, though they also lack in some areas compared to pasta. Still, you don't have to choose only one. Add both to your pantry for a well-rounded diet and supplement each with vegetables, proteins, and other sources of nutrients.

Get More Info ›

What is the healthiest noodle? ›

Rice noodles are often considered one of the healthiest options available. They are naturally gluten-free, low in fat, and easy to digest. P'Nut Asian Kitchen incorporates rice noodles into many of their dishes, including the popular Pad Thai and Wonton Noodle Soup.

Read On ›

Are egg noodles healthier than rice? ›

Rice noodles are lower in calories, fat, and protein than egg noodles. They also have more carbohydrates.

Learn More ›

What is special about egg noodles? ›

Egg noodles are generally richer, denser, and more pliable than their water-based siblings, with a subtle but distinct savoriness that helps them stand out in heavier sauces. If you want proof, you only need two eggs to make Simeon's recipe, which is 2,046 less than you need to film a TikTok.

Why do bodybuilders eat rice instead of pasta? ›

Rice - When it comes to bodybuilding, rice is an excellent choice because it's a complex carbohydrate that provides the energy your muscles need during workouts. Rice also contains essential vitamins and minerals such as magnesium, iron, and zinc, all of which are important for muscle growth and recovery.

Discover More Details ›

Are ramen noodles egg noodles? ›

But all ramen noodles are commonly made from wheat flour, water, salt, and kansui, an alkaline mineral. Kansui gives noodles their elasticity and chewiness. It also gives ramen its yellow color. For this reason, ramen noodles may sometimes be thought to have egg as an ingredient, but they do not.

See Details ›

Is jasmine rice healthy? ›

Overall, jasmine rice is a relatively healthy, lower-calorie food that has more calcium and fiber than regular rice. However, it's best to consume this delicious grain in moderation to help prevent dangerous health conditions like obesity and Type 2 diabetes.

Get More Info Here ›

Is it OK to eat egg noodles everyday? ›

However, they are also high in carbs, contain gluten, and could contribute to weight gain if consumed in high amounts. Therefore, while egg noodles can definitely fit into a healthy diet, it's important to watch your portion size and be mindful of which ingredients you pair them with.

What is the difference between Chinese egg noodles and Italian egg noodles? ›

One key difference, however, is that—while Italian pasta is made by rolling and then slicing the dough—many forms of Asian egg noodles are made by pulling and stretching the noodles. This works the glutens in the dough, just as rolling does, but the resulting noodles differ in their texture and consistency.