Rice noodles come in many forms, from the skinny bit of crunch that fried ones add to Asian salads to the silky ribbons that serve as the base for pad Thai. Although they are often touted as healthier than Western egg noodles, the nutritional differences are slight. The main health benefits of rice noodles are that they contain no gluten and are not made with eggs.

Lower Carbohydrate Count

Rice noodles have a very slight edge over egg noodles or other wheat pastas when it comes to carbohydrates, but the difference is negligible. Egg noodles contain 60 grams of carbs per cup, while rice noodles contain 44. Rice noodles have a higher glycemic index than egg noodles, which means your body breaks them down into sugar more quickly. This is important to know if you are pre-diabetic or have diabetes. If you are on a keto or paleo plan, you should be avoiding all noodles made with any kind of flour. If you are on a diet that includes small amounts of carbohydrates, rice noodles can give you a nice change of pace and slightly fewer carbs.

Slightly Fewer Calories

Rice noodles have slightly fewer calories than egg noodles do. Egg noodles have about 200 calories per 1-cup serving, while rice noodles contain 192 for the same portion. This is not a huge difference, though it could be important if you are on a doctor-supervised very low-calorie diet.

They Are Gluten-Free

Because they are made with rice flour rather than wheat flour, rice noodles contain no gluten. This is important for people with celiac disease and gluten intolerance or allergy. Gluten is a protein found in wheat, as well as in barley, oats, rye, spelt and triticale. When these grains are processed into flour and mixed with water, the proteins in the gluten form a glue-like substance that holds things together and allows bread to rise. People with celiac disease, an autoimmune disorder, cannot have gluten because their bodies attack it as they would a foreign body. These attacks inside of the gut can damage the walls of the stomach and intestines. Rice noodles offer a safe alternative to wheat noodles.

Rice Noodles Contain No Eggs

Rice noodles are generally made with only rice flour and water, or sometimes just rice that is ground finely and shaped into noodle form, which is what gives them their mild flavor and delicate texture. Not all Asian noodles are wheat or egg-free, so make sure you read the ingredients on the package. People allergic to eggs, along with vegetarians and vegans, can substitute rice noodles for wheat pasta containing eggs in their favorite dishes.

They Are Easy to Prepare