Americans consume nearly 6 billion pounds of pasta annually, making it one of the most widely consumed foods. However, as people become more aware of the potential health benefits of reducing their carbohydrate intake, they are increasingly looking for alternatives like egg noodles.
However, if you look at the amount of carbohydrates in egg noodles, you’ll see that it’s comparable to that in regular pasta. In fact, despite a few minor differences, the nutritional value of pasta and egg noodles is nearly identical. Egg noodles are not the healthiest choice when looking for a substitute for regular pasta; vegetable-based pasta is.
Egg Noodles vs. Pasta: Carbs
The word “pasta” is a broad term thats typically used to describe the Italian version, which is made from an unleavened dough combination of wheat, eggs and water. Egg noodles have the same base as regular pasta, but, as their name implies, they have more egg mixed in with the wheat and water.
This gives them their characteristic texture and allows them to hold heavy cream- or butter-based sauces. It doesnt necessarily make them a healthier option, though. Although the exact amount of carbohydrates in a serving of pasta depends on the shape and size of the noodles, gram for gram, the two are almost identical.
One hundred grams of regular dry pasta contains about 75 grams of carbohydrates, whereas the same 100 grams of egg noodles has approximately 71 grams of carbs. To put it into a more relatable perspective, a cup of penne pasta weighs about 92 grams and contains 71 grams of carbohydrates, while a cup of spaghetti weighs 91 grams and contains 68 grams of carbohydrates. Egg noodles are a little lighter, weighing only 38 grams for each cup, which has 27 grams of carbohydrates.
For both types of pasta, a 100-gram serving contains just over 3 grams of fiber, so the difference is minimal. Regular pasta contains 3.2 grams of fiber, while egg noodles have 3.3 grams. However, if you opt for whole-grain pasta over regular refined pasta, the fiber content goes up to 7 grams.
Problems With Too Many Carbs
Modern Western diets are typically very high in carbohydrates, and eating too many carbohydrates can increase your risk of developing chronic health problems, even though they can have a place in a healthy, balanced diet like the Mediterranean diet.
One study examined the effects of a high-carbohydrate, low-fat diet in comparison to the effects of a low-carbohydrate, high-fat diet in individuals with obesity. It was published in Metabolism in December 2013. Researchers discovered that triglycerides and C-reactive protein, a marker of chronic inflammation, were significantly lower in the low-carbohydrate group. Adiponectin, a hormone that helps regulate blood sugar, and good cholesterol both increased more in the low-carb group.
Another study, which was published in Genetics Research in December 2015, looked at refined carbohydrates, like white pasta and egg noodles, specifically. Researchers from the study concluded that eating too many of these types of carbohydrates can disrupt brain signaling and hunger cues and may cause people to overeat.
The researchers went on to say that a diet that is too high in refined carbohydrates is linked to higher blood lipid levels as well as increased visceral fat (the kind that is found deep inside your belly).
Pasta vs. Egg Noodles: Calories
The two pasta varieties are moderately high in calories (and fairly similar) in addition to having a lot of carbohydrates. Regular pasta contains about 370 calories per 100 grams, whereas egg noodles have closer to 385 calories per 100 grams. The calorie count can vary significantly depending on the types of toppings you use since that is just for plain pasta.
You might assume that because egg noodles have more eggs than regular pasta, they would have more calories from protein, but those numbers are also very similar. Regular pasta contains 13 grams of protein per 100 grams, while egg noodles have slightly more protein per 100 grams, at just over 14 grams.
Both regular pasta and egg noodles provide only a small amount of nutrition in addition to calories, carbohydrates, and protein. They both lack the majority of other vitamins and minerals but do have some magnesium, phosphorus, and potassium. By adding a vegetable-rich sauce or serving them with a side of roasted vegetables, you can increase the nutritional value of your pasta or egg noodles, but you might be better off skipping both and choosing an alternative.
If youre looking for a healthier alternative to traditional pasta, opt for pasta made from vegetables instead. Not only is vegetable “pasta” lower in carbohydrates, its also lower in calories and higher in vitamins, minerals and antioxidants, like carotenoids, which can reduce your risk of cancer, according to a July 2017 report in Nutrients.
Zucchini noodles, also known as “zoodles,” are one preferred choice. You can use a vegetable spiralizer to make zucchini noodles, or you can simply use a vegetable peeler to cut thin zucchini strips that resemble thicker noodles, like fettuccine.
Another option is spaghetti squash. Despite having more carbohydrates than zucchini, spaghetti squash has more nutrients. Spaghetti squash already peels away from the squash’s skin in a manner resembling pasta, so no additional preparation is needed. Spaghetti squash is high in vitamin A, vitamin C, potassium, and fiber. Depending on the size of the squash, you can simply roast it to make a quick substitute for pasta in about 45 minutes.
Beets and sweet potatoes can also be used to create “pasta,” but bear in mind that these are higher-carbohydrate alternatives. Skip these two if you want to limit your intake of carbohydrates, but if you don’t mind including a few healthy carbohydrates on your plate, they make good choices. Sweet potatoes and beets still contain a lot of carbohydrates, but they also have more fiber, vitamins, and minerals than regular pasta and egg noodles.
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FAQ
Are egg noodles better for you than regular pasta?
Similar to regular pasta in terms of nutrition, egg noodles have a slight reduction in calories, carbs, and protein (1, 2). They’re frequently enriched as well, which increases their nutritional value by adding specific vitamins and minerals.
Can egg noodles be substituted for pasta?
You’ll need to alter the sauce if you use dried egg pasta instead of regular dried pasta in a recipe that calls for the latter. Most supermarket pasta is made with just wheat and water. But many shops also carry dried egg-based Italian pasta.
Are egg noodles different to pasta?
The main distinction between egg noodles and pasta is the presence of eggs. Although technically possible, the latter is not entirely made without eggs; rather, the dough typically calls for a smaller proportion of eggs. Therefore, in a sense, all pasta is a type of egg noodle.
Why do they call them egg noodles?
Egg noodles are a particular kind of noodle made from eggs and flour. Other varieties of noodles, like the premade pasta used in spaghetti, are made with flour and water. Eggs and flour are combined to create the dough for egg noodles until they resemble clay.