Egg noodles, with their comforting texture and rich, eggy flavor, have long been a beloved staple in many cuisines around the world. Whether served in a comforting bowl of chicken noodle soup, as part of a hearty pasta dish, or simply sautéed with butter and herbs, egg noodles offer a delightful canvas for culinary creativity. However, beyond their delicious taste and versatile culinary applications, egg noodles also provide essential nutrients that can be a valuable part of a balanced diet. In this article, we’ll explore the world of egg noodle nutrition, delving into their nutrient composition, health benefits, and even providing a detailed nutrition facts table to help you make informed dietary choices.

Egg Noodles Nutrition: A Comprehensive Overview

Egg noodles are made from a simple blend of wheat flour, eggs, and water, resulting in a satisfying pasta that’s loved for its smooth texture and rich flavor. Let’s begin by examining the key nutrients found in a 2-ounce (57-gram) serving of cooked egg noodles, and then we’ll delve into each nutrient in detail.

| Nutrient               | Amount per 2 oz     |
|------------------- |----------------------|
| Calories               | 210 kcal                |
| Protein                | 7 grams                |
| Total Fat              | 1 gram                 |
| Saturated Fat      | 0 grams                |
| Cholesterol          | 0 mg                   |
| Carbohydrates     | 42 grams            |
| Dietary Fiber        | 2 grams              |
| Sugars                | 0 grams              |
| Vitamin B1          | 0.1 mg                |
| Vitamin B2          | 0.2 mg                |
| Vitamin B3          | 1.1 mg                |
| Folate                | 79 mcg                |
| Iron                   | 1.5 mg                |
| Magnesium         | 12 mg                |
| Phosphorus        | 27 mg                |
| Potassium          | 32 mg                |
| Sodium              | 3 mg                  |

Let’s explore these nutrients and their implications for your health.


A 2-ounce serving of cooked egg noodles provides approximately 210 calories. While this is a moderate calorie content, it’s essential to consider portion sizes when incorporating egg noodles into your diet.


Egg noodles are a source of plant-based protein, offering 7 grams of protein in a 2-ounce serving. Protein is essential for various bodily functions, including tissue repair and immune system support.

Total Fat

A 2-ounce serving of egg noodles contains 1 gram of total fat. The low fat content makes egg noodles a versatile choice for those seeking a lower-fat pasta option.

Saturated Fat

Egg noodles are virtually free of saturated fat, containing less than 0.1 gram per serving. A diet low in saturated fat is associated with heart health.


Egg noodles are cholesterol-free. This is especially significant for individuals looking to manage their cholesterol intake.


Egg noodles are primarily composed of carbohydrates, providing 42 grams in a 2-ounce serving. Carbohydrates are the body’s primary source of energy.

Dietary Fiber

Egg noodles offer 2 grams of dietary fiber per serving. While not exceptionally high in fiber, it can contribute to your daily intake and support digestive health.


Egg noodles are sugar-free, which is beneficial for those seeking to reduce their sugar intake or manage conditions like diabetes.


Egg noodles contain several B vitamins:

  • Vitamin B1 (Thiamin): A 2-ounce serving of egg noodles provides 0.1 milligrams of thiamin. Thiamin is essential for energy metabolism and nerve function.
  • Vitamin B2 (Riboflavin): Egg noodles supply 0.2 milligrams of riboflavin. This vitamin is important for overall health and growth.
  • Vitamin B3 (Niacin): A 2-ounce serving of egg noodles contains 1.1 milligrams of niacin, which plays a vital role in energy production and overall well-being.
  • Folate (Vitamin B9): Egg noodles offer 79 micrograms of folate, an essential nutrient for DNA synthesis and cellular function.


Egg noodles provide various minerals:

  • Iron: A 2-ounce serving of egg noodles contains 1.5 milligrams of iron. Iron is crucial for oxygen transport in the blood and overall energy.
  • Magnesium: Egg noodles offer 12 milligrams of magnesium per serving, contributing to muscle and nerve function.
  • Phosphorus: A 2-ounce serving contains 27 milligrams of phosphorus, a mineral essential for bone health and energy metabolism.
  • Potassium: Egg noodles provide 32 milligrams of potassium, which helps maintain proper fluid balance in the body.
  • Sodium: Egg noodles have a low sodium content, with just 3 milligrams per serving. This is beneficial for individuals looking to limit their sodium intake.

Health Benefits of Including Egg Noodles in Your Diet

Egg noodles, with their carbohydrate content and array of essential nutrients, can be a valuable addition to a well-balanced diet. Let’s explore the potential health benefits of incorporating egg noodles into your meals:

  1. Sustained Energy: The carbohydrates in egg noodles serve as an excellent source of energy. They provide the body with fuel needed for daily activities and exercise.
  2. Protein for Tissue Repair: The moderate protein content in egg noodles can support muscle growth and tissue repair, making them an appealing choice for athletes and those who engage in regular physical activity.
  3. B-Vitamins for Metabolism: The B-vitamins found in egg noodles, including thiamin, riboflavin, niacin, and folate, play vital roles in energy metabolism, supporting overall health and well-being.
  4. Low in Saturated Fat: The negligible saturated fat content makes egg noodles a heart-healthy choice, as a diet low in saturated fat is associated with a reduced risk of heart disease.
  5. Iron for Oxygen Transport: The presence of iron in egg noodles is essential for the body’s oxygen transport system. Adequate iron intake helps prevent anemia and fatigue.
  6. Folate for Cellular Function: Folate, a B-vitamin present in egg noodles, is crucial for DNA synthesis and the proper function of cells.
  7. Low Sodium Content: The low sodium content of egg noodles is beneficial for individuals aiming to limit their sodium intake, as high sodium intake is linked to hypertension.

Incorporating Egg Noodles into Your Diet

Egg noodles can be used in a variety of dishes and cuisines, making them a versatile choice for home cooks. Here are some creative and nutritious ways to enjoy egg noodles in your meals:

  1. Chicken Noodle Soup: Create a classic and comforting bowl of chicken noodle soup, perfect for warming up on a chilly day.
  2. Beef Stroganoff: Prepare a creamy and indulgent beef stroganoff, pairing tender strips of beef with egg noodles in a flavorful sauce.
  3. Egg Noodle Salad: Whip up a refreshing salad with cooked and cooled egg noodles, fresh vegetables, and your favorite vinaigrette.
  4. Pasta Primavera: Combine egg noodles with an array of sautéed vegetables and a light, herb-infused olive oil sauce for a vibrant and healthy pasta dish.
  5. Egg Noodle Stir-Fry: Create a satisfying stir-fry with egg noodles, your choice of protein, and a variety of colorful vegetables, all tossed in a savory sauce.
  6. Buttered Noodles: For a simple yet delicious side dish, toss egg noodles with melted butter, fresh herbs, and a sprinkle of Parmesan cheese.

Egg noodles, with their smooth texture and rich flavor, have earned a cherished place in our culinary traditions. While they are celebrated for their taste, they also offer a wealth of essential nutrients, making them a valuable addition to a balanced diet. Their carbohydrate content provides sustained energy, and the presence of B-vitamins, iron, and folate supports overall health and well-being.

So, the next time you’re in the kitchen, consider incorporating egg noodles into your recipes. Whether you’re in the mood for a comforting soup, a creamy pasta dish, or a refreshing salad, egg noodles can add a delightful touch to your meals. With the knowledge of their nutritional value and potential health benefits, you can savor these versatile noodles with confidence, knowing you’re nourishing your body while satisfying your taste buds.

Read Also:Cauliflower vs. Broccoli Nutrition: 8 Best Cruciferous Vegetables


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