Are Egg Noodles Low Carb? What You Need to Know About Noodles on a Keto Diet (2024)

By now, you’ve probably figured out your favorite pasta dishes are not keto-friendly. From macaroni to linguine, lasagna to fettuccine, most pasta is made from white or wheat flour, which is incredibly high in carbohydrates, except our with only 7g of net carbs. And while zucchini noodles might be a suitable replacement for some, you’re looking for something closer to the “real thing.”

And that’s what got you thinking: Are egg noodles keto-friendly? After all, they have the word “egg” in the name, so they must be low in carbs, right? As you’re about to learn, egg noodles are not that different from wheat noodles.

Below, you’ll learn more about egg noodles, their nutrition content, and whether or not they fit into a low-carb diet.

Egg Noodles vs. Regular Noodles

Before determining egg noodles carbs, take a step back. What are noodles, and how are they different from regular, whole-grain noodles?

When it comes to versatile foods, egg noodlesmay be at the top of the list. That’s why they can be found in various cuisines all across the globe. Noodles are a staple in many kinds of meals and absorb flavors from many dishes.

Noodles have been around since the beginning of time. Well, almost. The earliest sign of noodles comes from an archaeological site in northwestern China. This bowl of thin, yellow noodles is said to date back 4,000 years. Even back then, noodles were a kitchen staple.

Noodles are made from unleavened dough originally from wheat, which means they’re a grain product. Unleavened means there were no chemicals or artificial ingredients added to change the texture of the dough. The dough is stretched or rolled out flat and cut into different shapes and sizes to form the various noodles you see today.

Are Egg Noodles Different From Regular Noodles?

Short answer: not really.

Most of the noodles you see in the grocery store today are technically egg noodles. They’re made from a simple egg and flourcombination. You can create homemade egg noodlesusing milk, eggs, butter, and all-purpose flour, while store-bought egg noodlesare made from wheat (or durum flour) and eggs.

Most people following a low-carbor ketogenic dietknow that when it comes to flour, you have to choose wisely. Regular wheat flouris a no-no in a low-carb diet, and even gluten-freenoodles aren’t necessarily a good choice because they’re often high in carbs(like rice noodles).

Egg NoodlesCarbsand Other Macros

So, is there a pasta alternativethat fits your low-carb lifestyle?

Opting for a dough made with coconut flour, almond flour, or even cream cheeseis your best bet. Shirataki noodles, also known as miracle noodles, are also a far better low-carb noodle choice.

If you aren’t familiar with the macronutrientsthat make up regular egg noodles, you will be soon enough.

If you quickly scan the nutrition factsof a package of egg noodles, you’ll see one cup (or one serving size) contains the following[*]:

• 220 calories
• 4 grams of total fat
• 38 grams of total carbohydrates
• 37 grams of netcarbs
• 1 gram of fiber
• 8 grams of protein

As you can probably guess by such a small amount of protein, fat, and dietary fiber, egg noodlesare not exactly brimming with nutritional value. Plus, egg noodles carbs are high.

Egg noodles aren’t a good source of beneficial vitamins, such as vitamin C, vitamin D, vitamin A, or B vitamins. In fact, the most significant mineral in egg noodlesis iron. But the amount in them provides just 13% of your daily value.

Do Egg NoodlesEver Fit Into a Low-Carbor KetoDiet?

Thanks to their abundance of net carbohydrates, egg noodlesare a tight squeeze into ketomacronutrients. Even half a cup would give you around 19 net carbs. For some of you, this might be your daily carblimit to maintain ketosis.

If you factor in the hiddencarbsyou likely encounter throughout the day, egg noodles carbs can quickly push you over the limit. Not to mention, the ingredients found in egg noodlesaren’t exactly the most nutritious thing in the world.

However, in some cases, you may still be able to make noodles fit into your diet.

If you’re following the standard ketogenic diet (SKD), your daily carbintake should range anywhere from 20-50 grams. But this is not the only option. There are other keto diet variations.

For instance, the targeted ketogenic diet(TKD) is intended for more active people looking for a little extra wiggle room when it comes to carb count. The TKD allows an additional 20-50 grams of carbsup to an hour both before and after your workout window. In this case, you might get away with eating a small amount of al dentepasta with olive oil.

Still feeling like that’s not enough? Some athletes and others training at high intensities choose to eat more carbs(such as regular pasta) to adequately replenish their glycogen stores and perform at their optimal level. In this case, the cyclical ketogenic diet(CKD) comes into play.

The CKD follows the SKD for the majority of the week, with the other one or two days dedicated to carbbackloading, which involves a high carbintake of 400-600 grams of carbohydrates.

Yes, that’s a lot of carbs.

That’s why unless you’re doing a targeted or a cyclical ketodiet, egg noodlesshould be off your plate if you want to remain in ketosis.

KetoNoodle Recipesto Enjoy on a Low-Carb Diet

While egg noodlesare probably out of the question on a ketomeal plan, there are still plenty of low-carb pasta alternativesyou can enjoy instead. To satisfy any lingering pasta cravings, try these easy ketorecipes:

• Cheesy garlic alfredosaucewith zucchininoodles
• Soothing chicken soup(instead of grandma’s chicken noodle soup)
• Ketolo meinmade with konjacnoodles
• Crispy chicken parmesanserved over spaghetti squash
• Simple ketoAsian stir frywith veggies and cabbage noodles
• Baked spaghetti squash, which can be used in a number of ketopasta dishes

The Bottom Line: Are Egg NoodlesLow-Carbor Keto-Friendly?

The verdict is in: noodles are not low-carbor keto-friendly. In fact, they can be damaging to your overall health.

Since they’re made with regular flour, egg noodlescarbs can lead to unwanted weight gain as well as a spike in your blood sugar. This makes egg noodleseven more damaging for those struggling with obesity or diabetes.

While egg noodlescan be OK in moderation on special occasions, they should not be a staple in your ketodiet. So, what should you do if you’re hankering for pasta?

If you’re hungry and feel like noodles, opt for low-carb pasta suchas spaghetti squash, zoodles, or homemade low-carb egg noodles. Combine them with plenty of healthy fat like avocados or heavy cream.

For more ideas, be sure to check out this list of delicious keto-friendly pasta alternatives.