25 Healthy Asian Noodles (Which Asian Noodle Is The Healthiest?)

There is quite a selection of Asian food available here in Los Angeles. From Thai to Korean, as well as Chinese and Japanese. Although the menus can often be overwhelming, they offer a wide variety of dishes, even a lot of healthy ones. Especially Asian noodle dishes are very popular. If you are a fan of Asian-type noodle dishes but want to know which ones are the healthiest, this article is for you. 

We made a list of the Top 25 Healthy Asian Noodle dishes that are nutritious and delicious.  

In this article, we will go over which one provides the most bang for your buck when it comes to taste and nutrition. 

Let’s take a look at the list and see the tastiest and healthiest Asian Noodle dishes that are available. 

#25. Dangmyeon Noodles (Korean)

Dangmyeon Noodles are sweet potato glass noodles popular in Korea. There are used to make “Japchae,” a healthy popular Korean dish with meat and veggies. Dangmyeon Noodles are gluten-free as they are made with sweet potatoes starch and are also low in calories. They consist of a low glycemic index between 39 and 45, which means it is being metabolized slower and therefore will not cause a spike in blood sugar. 

Let’s take a look at the nutrition facts. As you can see, one serving - which is about 63 grams- of Dangmyeon Noodles has 220 calories with a macronutrient ratio of 53 grams of carbs, 0 grams of protein, and 0 grams of fat. 

This is not bad, just keep in mind that when this is in a dish - such as Japchae - the calories and carbs will be a bit higher due to the sauce, meats, and veggies but it also adds on proteins and fats, which are important to build muscle. 

#24. Vermicelli Noodles (Chinese)

Vermicelli Noodles - also known as glass noodles - are a staple in Chinese cuisine and can be found in various Chinese dishes, such as spring rolls. 

Let’s take a look at the nutrition facts. As you can see, one cup of cooked Vermicelli Noodles has 220 calories with a macronutrient ratio of 43 grams of carbs, 8 grams of protein, and 1.5 grams of fat. 

Although Chinese Vermicelli is quite high in calories and carbs, they can easily be incorporated into your daily calorie intake. 

#23. Shanghai-Style Noodles (Chinese)

Shanghai-style noodles known as “Cumian” are thick Chinese noodles made with flour and water. They are often used to make Shanghai-style fried noodles. 

Let’s take a look at the nutrition facts. As you can see, one serving of Shanghai-style Noodles has 120 calories with a macronutrient ratio of 20 grams of carbs, 3 grams of protein, and 4 grams of fat. 

This is a good ratio and can easily be incorporated into your daily calorie intake. Just keep in mind that if you make a dish with these types of noodles, it will add to the calorie amount, due to the sauce, meat, and vegetables.

#22. Pho Noodles (Vietnamese)

Like many Asian noodles, Pho Noodles are also made with rice flour, and sometimes with tapioca flour or vegetable starches, however, it is never made with wheat flour and therefore gluten-free and low in calories, which makes it perfect for a low-calorie diet or a keto diet. Keep in mind that Pho noodles lack nutrition and are usually eaten in Pho with meats, bone broth, eggs, and vegetables. You can also use Pho noodles made with brown rice flour which then increases the fiber intake. 

Let’s take a look at the nutrition facts. One cup of Pho Noodles has 170 calories with a macronutrient ratio of 39 grams of carbs, 2 grams of protein, and 0 grams of fat. 

As you can see this is still a good number of calories, which will be slightly higher with adding the broth, meats, egg, and other vegetables but it will also add to the protein- and fat ratio which is important to build muscle.

#21. Soba Noodles (Japanese)

Soba noodles, which are made out of buckwheat, are popular in Japan and are considered a healthier alternative to other Asian noodle options such as Udon Noodles. Since they are made from buckwheat they offer a variety of health benefits such a cholesterol-lowering fiber, magnesium which improves blood flow, and high levels of antioxidants. Although buckwheat contains the word “wheat” in it, it is actually gluten-free as it is made from a seed. You can make many Asian-inspired dishes that ask for noodles by substituting them for Soba Noodles.

Let’s take a look at the nutrition facts. As you can see, one cup - which is 114 grams - of Soba Noodles has 110 calories with a macronutrient ratio of 24 grams of carbs, 6 grams of protein, and 0 grams of fat. 

This is relatively low and can be easily incorporated into your daily caloric intake, especially in a dish that includes proteins such as meat, seafood, or tofu and vegetables. 

#20. Kelp Noodles (Korean)

Kelp Noodles are probably one of the healthiest noodle options for Asian-inspired dishes, as they are low in calories and carbs. Kelp Noodles are made with ground seaweed, water, and salt and taste similar to Chinese Vermicelli. 

Let’s take a look at the nutrition facts. As you can see, one serving - which is about 4 ounces of Kelp Noodles has 5 calories with a macronutrient ratio of 1 gram of carbs, 0 grams of protein, and 0 grams of fat. 

Kelp noodles make a great alternative for anyone who is on a low-carb or keto diet or prefers a raw vegan lifestyle as you can consume uncooked. 

#19. Shirataki Noodles (Japanese)

Shirataki basically translates to “white waterfall” and are often called miracle noodles, as they contain less than 20 calories per serving. They are made with konjac, which is an Asian type of yam and water. Shirataki Noodles remind of Vermicelli or Korean glass noodles, as they are translucent and thin in shape. You can use them instead of rice noodles to make Pad Thai for example.

Let’s take a look at the nutrition facts. As you can see, one serving of Shirataki Noodles has 10 calories with a macronutrient ratio of 3 grams of carbs, 0 grams of protein, and 0 grams of fat. 

Shirataki Noodles make it a great option for someone who is on a low-calorie- or keto diet. It is also low in sodium, cholesterol-free, sugar-free, and fat-free. 

#18. Ramen Noodles (Japanese)

This is a bit tricky since there are so many different varieties of Ramen Noodles, also Korean ones. The instant ones are not the best option, and therefore it’s better to get organic ones, like the Hakubaku Organic Ramen, which is made with organic wheat flour, water, salt, and mineral salts

Let’s take a look at the nutrition facts. One serving of Hakubaku Ramen Noodles has 130 calories with a macronutrient ratio of 64 grams of carbs, 9.5 grams of protein, and 1.1 grams of fat. 

As you can see this is not bad at all, and can easily be incorporated into your daily calorie intake. The calories will be a little higher once the broth, proteins, and vegetables are added but it’s still a moderate amount. 

#17. Egg Noodles (Chinese)

Egg noodles are popular in Chinese cuisine and used in various dishes. Edd noodles are made with wheat flour, water, and egg. And can be available in thin or thick strands.

Let’s take a look at the nutrition facts. As you can see, one cup of Egg Noodles has 220 calories with a macronutrient ratio of 40 grams of carbs, 7 grams of protein, and 3.5 grams of fat. 

Although egg noodles are a bit higher in calories and carbs, they can easily be incorporated into your daily calorie intake. 

#16. Rice Noodles (Thai)

Rice Noodles are a good choice if you’re vegan for example since it doesn’t contain any egg and it’s also gluten-free, as it is not made with wheat flour but rice flour and water. When you buy them at a grocery store, make sure to buy the dried version instead of the pre-cooked version, as it often contains oil to prevent the noodles from sticking together. 

Let’s take a look at the nutrition facts. As you can see, 100 grams of cooked Rice Noodles have 110 calories with a macronutrient ratio of 25 grams of carbs, 0 grams of protein, and 0 grams of fat. 

When mixed with vegetables and tofu or chicken - such as in Pad Thai - it gives a good balance of proteins and fats and is relatively low in calories. 

#15. Mung Bean Noodles (Chinese)

Mung Bean Noodles - also known as Cellophane or Glass Noodles - are similar to Korean Dangmyeon Noodles but are made with mung bean starch. They are low in calories and gluten-free. 

Let’s take a look at the nutrition facts. As you can see, one cup of Mung Bean Noodles has 260 calories with a macronutrient ratio of 65 grams of carbs, 0 grams of protein, and 0 grams of fat. 

Mung Bean Noodles are a little higher in calories and carbs, and don’t offer much proteins and fats on their own but once made in a meal with added meats, and vegetables, the macronutrient ratio will be balanced. Just keep in mind that sauces also add in more calories. 

#14. La Mian (Chinese)

La Mian Noodles, also known as “hand-pulled noodles,” are made with flour, water, and oil. It is then kneaded, stretched and pulled, and repeated. If you are making these at home, you are getting some of your upper body cardio in, as this is quite the workout. 

Let’s take a look at the nutrition facts. As you can see, one serving of La Mian Noodles has 410 calories with a macronutrient ratio of 37 grams of carbs, 19 grams of protein, and 20 grams of fat. 

La Mian Noodles are quite high in calories but have a balanced ratio of macronutrients. They are often eaten in Chines style soups.

#13. Edamame Noodles

Edamame Noodles aren’t necessarily Asian per se, but they are a great alternative for people who are health-conscious, vegan or are looking for an alternative to rice or egg noodles. They are gluten-free and contain soy. The great part about Edamame Noodles is that they’re high in protein, as well as deliver a good portion of your daily potassium- and iron intake.

Let’s take a look at the nutrition facts. As you can see, one serving of Edamame Noodles has 160 calories with a macronutrient ratio of 7 grams of carbs, 22 grams of protein, and 3 grams of fat. 

Not only are Edamame Noodles low in carbs but they are also high in fiber with a whopping 11 grams. This brings it to a total of 18 grams of carbs, which is still good and can easily be incorporated into your daily calorie intake. 

#12. Black Bean Noodles

Black Bean Noodles are not necessarily Asian, however, these are a great substitute for rice or egg noodles. 

Let’s take a look at the nutrition facts. As you can see, one serving of Black Bean Noodles has 210 calories with a macronutrient ratio of 28 grams of carbs, 15 grams of protein, and 5 grams of fat. 

They are high in protein and low in fat. And the carbs are not too bad either and can easily be incorporated into your daily calorie intake. 

Now that we know about the nutrition facts about the healthiest Asian noodles, let’s take a look at some meals you can prepare with them.

#11. Japchae (Korean)

Japchae is a popular Korean dish consisting of Dangmyeon Noodles, skirt steak, and vegetables such as bell peppers, carrots, and shitake mushrooms. It is relatively healthy and filling. You can of course substitute the beef for chicken or even tofu, to make it even leaner.

Let’s take a look at the nutrition facts. As you can see, one standard serving size - which is about 2.5 cups or 527 grams - of Japchae has 600 calories with a macronutrient ratio of 76 grams of carbs, 28 grams of protein, and 23 grams of fat. 

That is pretty high in calories.

However, if you only eat 100 grams of Japchae, the calories are only 114 calories, with a macronutrient ratio of 18 grams of carbs, 4 grams of protein, and 3 grams of fat. 

This portion size is great and can be easily incorporated into your daily calorie intake. 

As long as you are being active and working out. 

#10. Curry Singapore Stir fry Noodles

This popular Chinese dish is made with Chinese Vermicelli Noodles, curry, veggies, and tofu and is healthy and delicious. 

Let’s take a look at the nutrition facts. As you can see, one serving of Curry Singapore Stirfry noodles has 370 calories with a macronutrient ratio of 46 grams of carbs, 16 grams of protein, and 14 grams of fat. 

This is not all too bad. 

However, if you are trying to lose weight, ideally you do want to be aware of the amount of carbohydrates you’re eating since you can easily overeat when it comes to foods like rice, bread, and noodles.

Regardless of your diet, you can easily incorporate 46 grams of carbohydrates into one of your meals but this is when the extra ingredients and sauces matter. 

What makes this Curry Singapore Stiryfry Noodle dish with Chinese Vermicelli recipe ideal for weight loss, is the fact that it’s packed with vegetables like carrots, snow peas, and bell peppers, as well as tofu making it a fulfilling and fiber-rich meal. You can of course also use chicken instead and other vegetables. 

#09. Shanghai Style Fried Noodles (Chinese) 

Shanghai Style Fried Noodles ask for Shanghai Chao Mian Noodles, also known as Cumian or thick Chinese noodles, meat, and vegetables. 

Let’s take a look at the nutrition facts. As you can see, one serving of Shanghai Style Noodles has 460 calories with a macronutrient ratio of 80 grams of carbs, 23 grams of protein, and 9 grams of fat. 

The calorie amount is not too bad in this dish, and can easily be incorporated into your daily calorie intake. You can also substitute chicken for tofu if you like and use a variety of different vegetables. 

#08. Ramen (Japanese)

A bowl of Ramen is a delicious way to stay healthy. It consists of vegetable broth, proteins, and vegetables as well as Ramen noodles.

Let’s take a look at the nutrition facts. As you can see, one cup of Ramen with chicken has 340 calories with a macronutrient ratio of 38 grams of carbs, 31 grams of protein, and 6 grams of fat. 

If you like to lower the sodium and the calorie amount, you can substitute the chicken broth for vegetable broth, and use tofu instead of chicken. Also, instead of soy sauce, you can use coconut amino acids. 

#07. Pho (Vietnamese)

Pho is a popular Vietnamese dish made with meat, broth, rice noodles, and vegetables. It is delicious and healthy and relatively low in calories. 

Let’s take a look at the nutrition facts. As you can see, one cup of Pho with beef has 340 calories with a macronutrient ratio of 54 grams of carbs, 16 grams of protein, and 6 grams of fat. 

This is a great option if you lowered your daily calories to lose weight, as it will keep you full longer and is packed with nutrition from broth, protein, and vegetables. 

#06. Pad Thai (Thai)

Pad Thai is one of the most popular dishes in Thai cuisine and is made with Rice Noodles, green onions, egg, chicken or tofu, and peanuts. 

Let’s take a look at the nutrition facts. As you can see, one serving of Chicken Pad Thai has 650 calories with a macronutrient ratio of 73 grams of carbs, 34 grams of protein, and 23 grams of fat. 

Although it’s quite high in calories, this dish still has a good balance of all three macronutrients and can easily be incorporated into your daily calorie intake. Just keep in mind that portion size matters and if you order this at a restaurant, chances are the serving size is for two people. Therefore keep in mind to not overeat, as overeating on delicious food such as Chicken Pad Thai is usually the fastest weight to weight gain. 

#05. Sesame Soba (Japanese)

This quick Soba Noodle dish isn’t just tasty but also relatively low in calories. You can add egg, tofu, or chicken if you like to add more proteins. You can also add other vegetables, to make it even more nutritious. 

Let’s take a look at the nutrition facts. As you can see, one serving of Sesame Soba Noodles has 320 calories with a macronutrient ratio of 50 grams of carbs, 10 grams of protein, and 11 grams of fat. 

This dish is a bit high in carbs but it’s still in a manageable range and can easily be incorporated into your daily calorie intake. 

#04. Jajangmyeon (Korean)

This recipe of Jajangmyeon asks for Korean wheat noodles but if you are doing keto or have a gluten allergy, you can swap them out for Black Bean Noodles instead. It’s a simple, yet delicious dish.

Let’s take a look at the nutrition facts. As you can see, one serving of Jajangmyeon has 820 calories with a macronutrient ratio of 93 grams of carbs, 35 grams of protein, and 41 grams of fat. 

Although it is high in calories, you can substitute a few ingredients to make it leaner. Such as using tofu instead of chicken, as well as skipping the cornstarch. You can also have a small portion such as half the serving size if you are watching your calories. 

#03. Lo Mein (Chinese)

Lo Mein is a popular stirfry dish in Chinese cuisine, using Chinese egg noodles. It is made by boiling the noodles first and then tossing them into the wok with the sauce, meat, and vegetables. 

Let’s take a look at the nutrition facts. As you can see, one serving of Lo Mein has 500 calories with a macronutrient ratio of 97 grams of carbs, 5 grams of protein, and 7 grams of fat. 

Although this version of Lo Mein is relatively high in calories and carbs, it can easily be incorporated into your daily calorie intake. You can make this richer in proteins by adding eggs and tofu, seafood, or chicken. 

#02. Mee Goreng (Indonesia) 

Although this recipe of Mee Goreng asks for Chinese egg noodles, you can make them with Edamame Noodles, which will decrease the calorie intake by half. 

Let’s take a look at the nutrition facts. As you can see, one serving of this recipe of Mee Goreng (with egg noodles) has 830 calories with a macronutrient ratio of 88 grams of carbs,  41 grams of protein, and 34 grams of fat. 

This dish is pretty high in calories for one meal and doesn’t give much room for meals in a day if you reduced your calories to 1600 kcals per day. Therefore we recommend using Edamame noodles, as well as substituting certain ingredients, such as removing the pork belly and using tofu instead. You can also serve smaller portions.

#01. Pad See Ew Woon Sen (Thai)

Pad See Ew Woon Sen is usually made with mung bean noodles but you can make this dish with Shirataki Noodles to make it healthier. 

Let’s take a look at the nutrition facts. As you can see, one serving of Pad See Ew Woon Sen has 770 calories with a macronutrient ratio of 69 grams of carbs, 30 grams of protein, and 40 grams of fat. 

This version is a bit high in calories and doesn’t leave much room for other meals throughout the day. However, if you substitute the noodles it will lower the calories significantly, you can also use tofu instead of chicken, as well as remove the avocado oil and just use the sesame oil.

CONCLUSION:

When making a noodle dish, it is always important to incorporate some source of lean protein like chicken breast or lean flank steak into the dish to hit your daily protein goals and to keep you well satiated so you don’t overeat. If you are vegan or vegetarian, you can substitute the meat with tofu or eggs. 

Keep in mind that weight loss is really the concept of calories in vs. calories out.

However, when going out to eat, not all stir-fry noodle dishes might be the same.

Sometimes restaurants use a lot more oil in their recipes and may add sauces that are high in sodium which can result in water retention and bloat. If eating out, try to order with less oil, extra veggies, and light on the sauce. 

Therefore, we recommend making stirfry Asian-inspired noodle dishes at home. It saves you money and calories since you can decide how much oil to use, as well as the sodium amount. Most of these recipes are easy to make and are budget-friendly.

Most of the recipes also yield several servings, making it perfect if you are cooking for a family of 4, or if you are someone who likes to meal prep and save time throughout the week. 

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