Calories in Egg Noodles: Nutrition Facts & Serving Sizes
Per 1 cup (38g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Egg noodles are wheat-based pasta made with egg, giving them a richer flavor and slightly higher protein content than plain pasta. A standard 2 oz (57g) dry serving delivers 219 calories, 8.1g of protein, 40.6g of carbs, and 2.5g of fat. Per 100g, egg noodles contain 384 calories and 14.2g of protein, making them one of the more protein-dense pasta options. They are also a strong source of folate at 370mcg per 100g, selenium at 78.8mcg, thiamin at 1.1mg, and iron at 4mg. The relatively low fat content and moderate protein make them a decent carb source for fueling workouts, though the calorie density means portion control matters. Egg noodles are common in dishes like chicken noodle soup, lo mein, stroganoff, and Asian-style stir fries.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 2 oz (57g) | 218.9 | 8.1g | 40.6g | 2.5g | 1.9g |
| 1 cup (38g) | 145.9 | 5.4g | 27.1g | 1.7g | 1.3g |
| 100g | 384 | 14.2g | 71.3g | 4.4g | 3.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 384 | 19% |
| Protein | 14.2g | 28% |
| Total Fat | 4.4g | 6% |
| Saturated Fat | 1.2g | 6% |
| Trans Fat | 0.1g | |
| Total Carbohydrates | 71.3g | 26% |
| Dietary Fiber | 3.3g | 12% |
| Sugars | 1.9g | 4% |
| Sodium | 21mg | 1% |
| Cholesterol | 84mg | 28% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.2g | 0% |
| Trans Fat | 0.1g | 0% |
| Cholesterol | 84mg | 28% |
| Calcium | 35mg | 3% |
| Iron | 4mg | 22% |
| Potassium | 244mg | 5% |
| Vitamin A | 17mcg | 2% |
| Vitamin D | 0.3mcg | 2% |
| Vitamin B6 | 0.2mg | 12% |
| Vitamin B12 | 0.3mcg | 13% |
| Magnesium | 58mg | 14% |
| Phosphorus | 241mg | 19% |
| Zinc | 1.9mg | 17% |
| Selenium | 78.8mcg | 143% |
| Folate | 370mcg | 93% |
| Thiamin (B1) | 1.1mg | 92% |
| Riboflavin (B2) | 0.4mg | 31% |
| Niacin (B3) | 8.4mg | 53% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Egg Noodles
Egg noodles provide a meaningful amount of protein compared to most pasta, with 14.2g per 100g. This comes from the egg content, which also contributes essential amino acids that support muscle repair after training.
The folate content is a standout at 370mcg per 100g. Folate is a B vitamin that plays a key role in DNA synthesis and cell division, which matters for anyone in a phase of active muscle building or recovery.
Selenium comes in at 78.8mcg per 100g, well above most grain foods. Selenium acts as an antioxidant, supporting thyroid function and protecting cells from oxidative stress, which accumulates during heavy training.
Thiamin (vitamin B1) at 1.1mg per 100g is important for converting carbohydrates into usable energy. This makes egg noodles a practical fuel source before or after training sessions, especially in carb-loading contexts.
Iron at 4mg per 100g supports red blood cell production and oxygen delivery to working muscles. For athletes who sweat heavily and lose iron through training, including iron-rich foods like egg noodles is a practical way to support performance.
The 3.3g of fiber per 100g slows digestion enough to provide sustained energy rather than a sharp blood sugar spike, making them a better carb choice than refined white pasta for managing energy across the day.
Dietary Considerations
Egg noodles are not gluten-free due to their wheat flour base. They are also not vegan or dairy-free, as eggs are a primary ingredient. They are not suitable for a strict keto diet given their high carb content at 71.3g per 100g. For a standard bulking or maintenance diet, they fit well as a carb-dense energy source. For weight loss, portion control is key since 100g dry comes to 384 calories. Egg noodles are cholesterol-containing at 84mg per 100g, which is relevant for individuals monitoring dietary cholesterol. They are generally considered kosher when made with specific egg and grain certifications. Individuals with egg allergies should avoid them entirely.
Daily Intake (100g)
100g of egg noodles provides 19% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in egg noodles?
Egg noodles contain 384 calories per 100g dry. A standard 2 oz (57g) dry serving has 219 calories, and a 1 cup (38g) dry serving has about 146 calories.
Is egg noodles good for weight loss?
Egg noodles can fit into a weight loss diet in controlled portions. At 219 calories per 2 oz serving, they are calorie-dense but provide 8.1g of protein and some fiber, which helps with satiety. The key is keeping serving sizes in check.
How much protein in egg noodles?
Egg noodles contain 14.2g of protein per 100g dry. A 2 oz (57g) serving provides 8.1g of protein, making them a moderately good protein source among pasta options.
Are egg noodles healthier than regular pasta?
Egg noodles have a slight edge in protein (14.2g vs around 13g per 100g for regular pasta) due to the egg content. They also provide more selenium and folate. However, they are not dramatically different in overall nutrition and both are carb-heavy foods.
Do egg noodles have a lot of carbs?
Yes. Egg noodles contain 71.3g of carbs per 100g dry and 40.6g per 2 oz serving. This makes them a high-carb food, well suited for fueling training but not for keto or low-carb diets.
How much folate is in egg noodles?
Egg noodles contain 370mcg of folate per 100g, which is close to the full 400mcg daily recommended intake for adults. This makes them one of the better grain sources of folate.
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