You’ve probably already realized that your favorite pasta dishes don’t fit the keto diet. Except for our Keto-Friendly Mac & Cheese, which has only 7g of net carbs, most pasta—including macaroni, linguine, lasagna, and fettuccine—is made from white or wheat flour, both of which are incredibly high in carbohydrates. And while substitutes like zucchini noodles might work for some, you want something that is more like the “real thing.” ”.
And that’s what got you wondering: Are egg noodles keto-friendly? After all, they have “egg” in the name, so they must be low in carbs, right? As you’re about to discover, egg noodles are very similar to wheat noodles.
Learn more about egg noodles, their nutritional value, and whether or not they go well with a low-carb diet in the sections below.
Egg Noodles vs. Regular Noodles
Before determining egg noodles carbs, take a step back. Noodles are what they sound like, but how do they differ from regular, whole-grain noodles?
Egg noodles may be at the top of the list of foods that are versatile. Because of this, they are used in many different types of food around the world. Noodles are a main component of numerous types of meals and take on the flavors of various dishes.
Noodles have been around since the beginning of time. Well, almost. Noodles are first mentioned in an archaeological site in northwest China. It is said that this bowl of thin, yellow noodles is 4,000 years old. Even back then, noodles were a kitchen staple.
Noodles are a grain product because they are made from unleavened dough that was originally made from wheat. Unleavened means that no artificial ingredients or chemicals were added to change the dough’s texture. To create the various noodles you see today, the dough is stretched or rolled flat and cut into various shapes and sizes.
Are Egg Noodles Different From Regular Noodles?
Short answer: not really.
Today, egg noodles make up the majority of the noodle options available in grocery stores. They’re made from a simple egg and flour combination. While store-bought egg noodles are made from wheat (or durum flour) and eggs, homemade egg noodles can be made using milk, eggs, butter, and all-purpose flour.
Most individuals who adhere to a low-carb or ketogenic diet are aware that when it comes to flour, you must make informed decisions. A low-carb diet should avoid regular wheat flour, and gluten-free noodles may not always be a wise choice because they are frequently high in carbohydrates (like rice noodles).
Egg NoodlesCarbs and Other Macros
So, is there a pasta substitute that works for your low-carb way of life?
Your best bet is to choose a dough made with coconut flour, almond flour, or even cream cheese. Shirataki noodles, also referred to as “miracle noodles,” are a superior low-carb option.
Regular egg noodles contain a variety of macronutrients, so if you aren’t familiar with them now, you will be soon enough.
If you quickly scan the nutrition facts of a package of egg noodles, you’ll see one cup (or one serving size) contains the following[*]:
The lack of protein, fat, and dietary fiber in egg noodles suggests that they are not particularly high in nutritional value. Plus, egg noodles carbs are high.
Beneficial vitamins like vitamin C, vitamin D, vitamin A, or vitamin B vitamins are not abundant in egg noodles. Iron is actually the most important mineral in egg noodles. However, the quantity in them only provides 13% of your daily value.
Do Egg Noodles Ever Fit Into a Low-Carb or Keto Diet?
Egg noodles are difficult to fit into the macronutrients for keto because of their high amount of net carbohydrates. Around 19 net carbs would be present in even half a cup. This may be the daily carbohydrate limit for some of you to stay in ketosis.
Egg noodles’ high carbohydrate content can easily push you over the edge when combined with the hidden carbs you probably encounter throughout the day. Not to mention, egg noodles’ ingredients aren’t exactly the world’s healthiest foods.
But in some circumstances, you might still be able to incorporate noodles into your diet.
Your daily carbohydrate intake should fall between 20 and 50 grams if you’re on the standard ketogenic diet (SKD). But this is not the only option. There are other keto diet variations.
For instance, the targeted ketogenic diet (TKD) is designed for more active people who want a little more flexibility with their carbohydrate intake. The TKD permits 20 to 50 grams of extra carbohydrates up to an hour before and after your workout window. You may be able to get away with consuming a small amount of al dente pasta with olive oil in this situation.
Some athletes and others training at high intensities choose to eat more carbohydrates (such as regular pasta) to sufficiently replenish their glycogen stores and perform at their optimal level if you still feel like that’s not enough. The cyclical ketogenic diet (CKD) is utilized in this situation.
For the majority of the week, the CKD is followed by the SKD, with the remaining one or two days being reserved for carb backloading, which entails a high carb intake of 400–600 grams of carbohydrates.
Yes, that’s a lot of carbs.
Egg noodles should therefore be avoided unless you’re following a targeted or cyclical ketogenic diet if you want to stay in ketosis.
KetoNoodle Recipes to Enjoy on a Low-Carb Diet
There are many low-carb pasta substitutes you can enjoy in place of egg noodles, which are probably out of the question on a ketogenic diet. Try these simple keto recipes to satisfy any remaining pasta cravings:
The Bottom Line: Are Egg NoodlesLow-Carb or Keto-Friendly?
The verdict is in: noodles are not low-carb or keto-friendly. In fact, they can be damaging to your overall health.
Egg noodles are a source of carbohydrates that can cause weight gain that isn’t desired and a spike in blood sugar because they are made with regular flour. This makes eating egg noodles harmful for people who are overweight or have diabetes even more.
Even though they can be acceptable in moderation on special occasions, egg noodles shouldn’t be a regular part of your keto diet. So, what should you do if you’re hankering for pasta?.
Choose low-carb pasta options like spaghetti squash, zoodles, or homemade low-carb egg noodles if you’re hungry and crave noodles. Add plenty of healthy fat, such as avocados or heavy cream, to them.
Check out this collection of delectable keto-friendly pasta substitutes for more inspiration.
FAQ
Can you eat egg noodles on a keto diet?
Can you eat egg noodles on keto. Traditional egg noodles have 49 grams of carbohydrates, so they are not suitable for a keto diet. On the other hand, there are only 3 net carbs in a serving of keto egg noodles. This makes them a great keto pasta option!.
Which noodles are lowest in carbs?
- Best spaghetti: Explore Cuisine Black Bean Spaghetti.
- Best low calorie: Better Than Noodles Shirataki Noodles.
- Best linguine: Palmini Hearts of Palm Linguine.
- The best pasta dishes are the Miracle Noodle Fettucine and Explore Cuisine’s Edamame and Mung Bean Fettucine.
How many net carbs is in a cup of egg noodles?
Egg noodles, cooked in salted water (1 cup) contains 40. 3g total carbs, 38. 3g net carbs, 3. 3g fat, 7. 3g protein, and 221 calories.
Do egg noodles have more carbs than pasta?
Pasta contains a lot of carbohydrates, but egg noodles have only 25 percent as many as pasta. 100 grams of pasta have 74 calories and 2 grams of total carbs. 7g of carbohydrates.