1 cup (medium) of Whole wheat noodles (60 g) has 78 calories. That works out to 130 calories per 100 g. It contains 15.9 g of carbs, 3.1 g of protein, 0.5 g of fat and 2.3 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Whole wheat noodles?

Whole wheat noodles are thin strips of dough made with whole wheat flour, then dried for storage. They resemble Turkish erişte, a home-style noodle traditionally made in batches and kept in the pantry; recipes may also include egg. Their whole-grain flour gives them a warm, slightly nutty flavour and a speckled brown appearance.

Cook them in soups or serve them as a simple noodle dish, tossed with butter or olive oil and perhaps vegetables, cheese or toasted nuts. They turn tender while keeping a little bite. They provide fibre and complex carbohydrates, making them a hearty base; add vegetables and beans, tofu or another protein for a more rounded meal.

Whole wheat noodles Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

26.5g

· 10% DV

Protein

5.2g

· 10% DV

Fat

0.8g

· 1% DV

Fiber

3.8g

· 14% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 79% · Protein 16% · Fat 5%

Whole wheat noodles Vitamins & Minerals

Vitamins

2.1mg · 13% DV

0.13mg · 11% DV

0.38mg · 8% DV

0.09mg · 5% DV

Minerals

Manganese

1mg · 43% DV

Selenium

17µg · 31% DV

Phosphorus

110mg · 16% DV

Magnesium

38mg · 9% DV

How Nutritious Is Whole wheat noodles?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

54/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Whole wheat noodles Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Whole wheat noodles

To burn the 130 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Whole wheat noodles Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Whole wheat noodles Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Whole wheat noodles Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Whole wheat noodles Fat Profile

SATURATED

0.15g

MONOUNSATURATED

0.11g

POLYUNSATURATED

0.25g

⚖️

Omega 6:3 ratio 7.3:1

Above the ideal 4:1 (7.3:1).

Compare Whole wheat noodles

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Whole wheat noodles vs Breadstick280 kcal fewer per 100 g

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Foods Similar to Whole wheat noodles

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

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Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Whole wheat noodles

How do you cook whole wheat noodles?

Cook whole wheat noodles in plenty of boiling water, stirring occasionally so they do not clump. Their cooking time varies with thickness and brand, so follow the package directions and taste one near the end for the texture you want.

Are whole wheat noodles healthier than regular noodles?

Whole wheat noodles retain the wheat bran and germ, so they generally provide more fiber and a nuttier, firmer texture than noodles made with refined flour. They still contain carbohydrates, so the portion and what you serve alongside them matter.

Do whole wheat noodles taste different from regular noodles?

Yes, whole wheat noodles usually taste nuttier and more robust, with a slightly chewier texture. Their flavor pairs well with hearty sauces, mushrooms, and roasted vegetables, but it can be more noticeable in a mild, creamy sauce.

What sauces go well with whole wheat noodles?

Tomato, pesto, garlic-and-olive-oil, and mushroom sauces all work well with whole wheat noodles. Their hearty flavor also stands up to roasted vegetables; toss the noodles with the sauce while they are hot so it coats them evenly.

Do whole wheat noodles take longer to cook?

Sometimes: whole wheat noodles can need a different cooking time from refined noodles, but thickness and brand matter too. Use the package instructions as a guide and start checking the texture before the stated time is up.

Should you rinse whole wheat noodles after cooking?

Usually, no. Rinsing whole wheat noodles cools them and washes away surface starch that helps sauce cling. Rinse them only when you need cold noodles for a salad or another dish where you want to stop the cooking quickly.

How long do cooked whole wheat noodles last in the fridge?

Cooked whole wheat noodles keep for about three to four days in the refrigerator when stored promptly in a covered container. Refrigerate them separately from sauce if possible, then reheat with a splash of water to loosen their texture.

Can you freeze cooked whole wheat noodles?

Yes, cooked whole wheat noodles can be frozen, although they may turn softer after thawing. Cool them promptly, portion them into airtight freezer containers, and thaw in the refrigerator or reheat directly in a sauce or soup.

Why do whole wheat noodles turn mushy?

Whole wheat noodles turn mushy when they are overcooked or left sitting in hot water. Check them early, drain them as soon as they are tender, and add them to soup near serving time so they do not keep softening in the broth.

Are whole wheat noodles good for weight loss?

Whole wheat noodles can fit into a weight-loss eating plan, and their fiber may help make a meal more filling. Pair a sensible serving with vegetables and a protein source rather than relying on a large bowl of noodles alone.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026