Are Noodles Healthy? (12 Best Noodles For Weight Loss)

Noodles are one of the best pleasures of life and is a dish that is available in almost any Ethnic cuisine you can find out there.

As an Asian American, however, I’ve grown up eating many of the awesome noodles that Chinese, Korean, and Japanese cuisines have to offer.

Although noodles are delicious, are they healthy and good for weight loss?

Noodles are definitely not the best food to eat when dieting as many noodle dishes are filled with carbs and fats without providing too much protein. Balance is necessary when aiming for a healthy diet so eating a dish with excess carbs and fats can be difficult to manage.

However, it is totally possible to fit a typical noodle dish into a healthy diet which is what we will discuss in the sections below.

In this article, we are going to go over the most popular asian noodles and see which ones are the least fattening or the best to eat while keeping in shape.

We will also discuss what our definition of health is which you can use as a guideline for your own health and fitness.

Let’s get into the 12 Best Noodles For Weight Loss and discover what goes inside each one and the nutritional content for the list below.

What Is Healthy To Us?

Health is very consistent to the organization that gives us our certification to provide nutrition coaching: NASM (1).

They define health as a state of wellbeing in all areas throughout the body which belong to categories of physical, mental, social.

It is not just the absence of disease that defines health for us but the efforts to put attention into all areas that we can improve on.

As for the physical aspect of health, we like to keep ourselves fit and lean which means to live an active lifestyle and eat foods that are packed with nutritional value and within our calorie range.

If you’re looking to get some more information on how to eat healthier, then make sure to check out this post.

How To Actually Get a Six Pack After 30

It really comes down to building muscle and seeking out higher activity levels throughout our weeks.

All it takes is a couple of dumbbells (bowflex adjustable dumbbells on amazon) and a reliable treadmill (bluefin fitness treadmill) for you to start your fitness journey.

A nice body is a byproduct of taking care of it, so we got to be consistent with seeking out movements as well.

In this article we will discuss how to stay within our range of health and how you can enjoy foods such as noodles to stay in shape and live fit!

If you’re looking for a healthy noodle recipe that you can make at home, then make sure to check out our video on some homemade instant noodles that we made.

How To Stay Healthy When Eating Noodles

As mentioned above, most noodle dishes are packed with carbs and fats while lacking in protein which is required as a balance of macronutrients is needed to stay fit.

The best way to stay lean and fit while eating some as carb heavy as noodles is to utilize those carbs by staying active and to focus on how many daily calories you need to consume in a day.

Calories come from three sources: carbs, fats, and proteins.

Each one of these macronutrients have a different role for us to function properly and allow us to live our lives comfortably.

The problem with most diets, however, comes from eating too many carbs and fats while neglecting the protein.

Carbs get a bad reputation due to its potential to overeat and retain water. In moderation, however, carbs are the perfect source of energy that fuels our workouts and our movements for the day which means that they are necessary.

Workouts are what build muscle and muscle allows us to burn more calories at rest.

Check out this article to check out our picks on some of the best workout equipment so you start working out today.

Home Workout Equipment For Weight Loss

Eating too much of anything is really the main issue that most of us face so we must be aware of our macronutrient ratios and what we can do to maintain a healthy diet.

If you want a more extensive guide on how you can get your calories and macronutrient ratios, then make sure to check out this article.

We go over the calorie range that you should be eating and what percentage of each macronutrient should make up your diet.

When eating something like noodles, be aware of how many calories go into each dish and figure out how many of those calories are coming from fats and carbs.

We hope that his article will be a good resource for you as we list some of the most popular noodle dishes with their nutrition facts and calorie counts.

To sum it up, staying lean while eating noodles comes from understanding how many calories you need to eat in a day, finding your macronutrient ratios, and fitting one of these 11 noodles into your calorie range.

Now that we have an understanding on how we can stay fit while eating these noodles.

Let’s take a look at the top 12 noodles that are both delicious and healthy to eat.

12. Jjolmyeon (Korean Spicy Noodles)

A lot of these noodles on this list are Korean as that’s what I grew up eating and am closest to.

Jjolmyeon is a cold noodle dish that is sweet and spicy as the majority of its flavor comes from a Korean chili paste called gochujang.

They’re thin noodles made from buckwheat and have an awesome chewy texture which pairs very nicely with the spice and sweetness you get from the dish.

My favorite part about this dish is the boiled egg that garnishes the top of it.

The flavor combination of egg and spicy chili paste is like no other and is similar to eating tteokbokki which is a spicy korean dish that consists of similar ingredients except they use rice cakes and fish cakes instead of noodles.

Let’s take a look at the nutrition facts and see what goes inside a typical Jjolmyeon dish.

For every 2 grams of fat, there are 118 grams of carbs and 14 grams of protein.

This is a dish that tastes amazing, however, carries a lot of carbs per serving.

There are a lot of complex flavors that go into this dish and a lot of those flavors come from the sugars in the gochujang.

Out of the 118 grams of carbs, 30 of those grams come from sugar which make this dish a tough one to consume when dieting.

Our tip here is to eat this in moderation and ease up on the noodles. Pair this dish with one of the healthier Korean meats you can find and you’ll be good to go.

11. Shin Ramen

There’s not much to say about Shin Ramen as it’s the quintessential instant noodle dish that is loved worldwide.

The flavors are complex and there’s nothing quite like the cheap but comforting flavors that you get from cooking up a packet of these noodles.

There are a lot of crazy things that go into your Instant Noodles which can be a drawback to anyone who loves instant noodles, so make sure that you’re really eating these in moderation.

Here is an article about Instant noodles where we go over everything that goes inside of them: good and bad.

Let’s take a look at the nutrition facts and see what goes inside a typical Shin Ramen dish.

For every 3.5 grams of fat, there are 70 grams of carbs and 10 grams of protein.

One again, this dish is pretty high on the carbs and can easily add up if you’re not careful with how much you eat.

Instant noodles are not the healthiest option but I get why this is the choice if you’re having a lazy day and want to get in something quick and easy.

Our tip here is to avoid drinking the broth and to just eat the noodles.

The broth is where a lot of those calories come from so you can definitely cut down to stay on track.

10. Mul Naengmyeon (Cold Buckwheat Noodles)

This dish is very similar to the Jjolmyeon we discussed early and is basically like the non spicy version of it: kind of. It’s flavors come from a vinegar based broth that contains sesame oil and yellow mustard.

It’s served cold with ice and is the perfect noodle for the summer time.

I had a conversation the other day about Naengmyeon and how it needs a protein to be eaten with.

For some unknown reason, it just feels empty without a meat dish and is so much better when you can pair with some galbi or some bulgogi.

Let’s take a look at its nutrition facts and see what goes inside a typical Naengmyeon dish.

For every 2.5 grams of fat, there are 106 grams of carbs and 10 grams of protein.

This dish is screaming for some protein as there are only 10 grams of protein per serving.

It’s a carb heavy dish but its benefit comes from the lack of fat in this dish.

There really is no fat in a typical Naengmyeon dish which might explain why it feels so flat without protein. Just some food for thought.

9. Janchi Guksu (Sesame Noodle Soup)

Janchi Guksu is a very interesting dish as it’s one of the traditional Korean foods that has a subtle taste but is somehow delicious and comforting.

Similar to Jjolmyeon, Janchi Guksu uses buckwheat noodles so you’ll get a familiar chew and texture when eating this dish.

It’s broth consists of soy sauce, Korean pepper flakes, sesame oil, and garlic.

There isn’t much salt that goes into this dish so the flavor is really subtle and light.

Let’s take a look at what goes inside a typical Janchi Guksu dish and see what it's calorie contents are.

For every 4 grams of fat, there are 83 grams of carbs and 21 grams of protein.

Not bad considering how much food you get per serving and the fact that this has 21 grams of protein.

This is a step better than the previous three since you get less carbs and more protein which is closer to getting a balanced meal.

Our tip here is to eat this dish with some healthy meats and you’ll be good to go.

8. Udon

There isn't a single person I’ve met who doesn’t like Udon noodles as they are just so amazing and chewy.

Udon is made in a solution that contains dashi (super flavorful seaweed broth), mirin, and soy sauce.

The best part about this dish, in my opinion, comes from the chewy noodles and the sweet and savory flavors that you get from the dish.

Japanese cuisine features Mirin in so many of their recipes and it’s their secret weapon as it just contains that complex sweet flavor.

Let’s take a look at its nutrition facts and see what goes inside a typical Udon dish.

For every 3 grams of fat, there are 75 grams of carbs and 10 grams of protein.

Not bad at all considering how delicious this dish is.

Once again, the dish is a little high on the carbs so make sure to pair it with some meat to get a balanced meal.

What’s amazing about this dish is the lack of fats while still having a great flavor.

Beef or pork would be a great option to have with this dish and you’ll definitely benefit from some of the macros those two provide.

7. Kal Guksu (Knife Cut Noodles)

Kal Guksu has to be one of my favorite Korean comfort foods out there.

It’s a noodle that takes a lot of effort to make as it requires you to hand make the dough.

If you have a Netflix account, you can see a show called “Street Food’ where they feature night market stall owners around the world.

There is one who makes Kal Guksu and you can see the beauty in how it’s made and prepared.

Every bowl of noodles requires kneading, shaping, and cutting the dough into perfectly made noodles that are ready to soak in its flavorful, creamy broth.

Let’s take a look at the calories and see what goes inside a typical Kalguksu dish.

For every 9 grams of fat, there are 71 grams of carbs and 16 grams of protein.

Once again, this dish is not bad at all as the fats are low and the protein is moderately high.

High carbs are expected when eating noodles so you just need to watch out for a higher fat and protein day when eating them.

Our tip here is to eat some low carb meals before or after having your Kal Guksu meal.

Kal Guksu alone is enough for a meal so your other meals should focus on higher protein and fat options such as beef, pork, or even fish.

6. Tan Tan Myeon

Tan Tan Myeon is a hearty dish that has a lot of meat and a thick broth that has so much flavor.

This is our first dish on the list where a lot of fat is present.

This makes for a super flavorful broth that contains savory and spicy flavors along with a thick texture that really coats the noodles.

Tan Tan Myeon is the Korean take on DanDan noodles.

The broth is made from chicken stock and features many Korean ingredients such as blackbean paste and Korean chili paste.

The noodles are you typical ramen noodles which makes for a perfect combination with the flavors you get from the broth.

Let’s take a look at Tan Tan Myeon and see what goes inside a typical dish.

For every 18 grams of fat, there are 67 grams of carbs and 13 grams of protein.

This is a dish that’s high in both fats and carbs so it could really benefit from having some really lean proteins such as fish or chicken breast.

Our tip here is to make sure to focus on some low fat and low carb options for the other meals that either come before or after this one.

5. Pho

Pho is such a staple dish for all Asians out there: not just the Vietnamese.

It’s enjoyed by all ages and all ethnicities which is due to its tremendous amount of flavor.

There’s so much to say about Pho and how delicious it is so let’s start by talking about what makes up its broth.

It’s broth is very complex as it’s stock comes from oxtail and its flavors come from fish sauce, ginger, garlic, lemon grass, and sugar.

It’s savory, sweet, acidic, and light which makes for a dish that just comforts you within every bite.

I grew up in a Korean household but I feel like we ate at our local Pho restaurant more than we did our Sundubu or Korean BBQ.

There’s a special nostalgic feeling that Pho gives and there’s nothing quite like the awesome flavors you get after a long day or after recovering from that dreaded hangover.

Let’s take a look at what goes into a typical Pho dish and see what its nutrition facts are.

For every 7 grams of fat, there are 59 grams of carbs and 28 grams of protein.

This is actually a pretty balanced meal as the fats are low, the carbs are moderate, and the protein is moderate.

It actually doesn’t contain too many calories and is definitely worth it due to its amazing flavors.

Our tip here is to order extra meat as this will both elevate the dish and add some much needed fat and protein to our diets.

4. Soba Noodles

Soba is one Japan’s most traditional noodle dishes and is either eaten warm or cold.

It, once again, features Japan’s tastiest ingredient which is mirin.

There’s a certain flavor you get from the wheat noodles and it pairs so nicely with the sweet and savory broth that you either dip it in or soak it in.

If you’ve ever seen Japanese chefs prepare and cut soba noodles, then you’ll really understand how much love and care goes into these noodles.

It’s amazing to watch the process and see the culture that is embedded within this Japanese dish.

Whenever I eat soba, however, I always feel like it desperately needs some type of protein which means I always go for the mackerel.

There’s something so special about mackerel with soba noodles and is a pair that they eat a lot in many of the soba bars in Japan.

I first saw this amazing combo when I watched a Japanese reality TV show called Terrace House and I’ve tried it on my own due to its influence.

It’s a recent discovery but it will be my go-to soba protein till the day I die.

Let’s take a look at its nutrition facts and see what goes inside a typical soba noodle.

For every 0 grams of fat, there are 44 grams of carbs and 14 grams of protein.

This is truly amazing for the flavor and texture you get from this meal.

It’s no wonder why Japanese people stay so slim year round as they manage to have these super tasty dishes without a drop of fat.

These noodles provide so much room for more delicious meats and proteins so make sure you get some the next time you go to your favorite Soba joint.

3. Japchae (Korean Glass Noodles)

Japchae belongs to a category of Korean food called Banchan.

Banchan is a side dish that is there to enhance your main meal, if you will.

They are these tiny dishes that are similar to tapas that are served before your meal as an appetizer and during your meal as a pair to some of the meats and stews that Korean cuisine has to offer.

Japchae’s special flavor comes from salt, sugar and sesame oil.

It is also traditionally enjoyed with grilled onions, carrots, green onions, and shitake mushrooms which add a ton of fun flavors and textures to the meal.

Let’s take a look at its nutrition facts and see what goes inside a typical Japchae meal.

For every 7 grams of fat, there are 29 grams of carbs and 5 grams of protein.

This is one of the lowest calorie noodles you can find out there with this amount of flavor.

Japchae is definitely loved by many Asian countries and you can find it at almost every Korean restaurant.

Our tip is to eat this as it is meant to be eaten. Japchae, in my opinion, is best served alongside Korean meats and stews and is there to add a nice chewy bite to your savory and heart meals.

2. Beef Chow Mein

When I talk about Chow Mein, I’m not talking about the fried ones you get at Panda Express or your local Wok restaurant (no hate on these restaurants, Wok Style Chow Mein is one of my favorite cheat meals).

I’m talking about the tradition form of Chow Mein which has a ton of delicious beef paired with the dish.

There’s a pretty even ratio of beef and noodle in the traditional form of the dish which is why the carbs are much lower.

A lot of Wok Restaurants like to pack Chow Mein on top of the rice which means there’s carbs on carbs here.

Watch out for those restaurants if you’re trying to lose weight and enjoy them on a cheat day or when you’re low on the calories.

Our tip here is to make sure you order these at a higher end Chinese restaurant that will give you more beef than noodles at times.

It’s a great way to get that chewy bite while also enjoying some super flavorful savory beef.

Let’s take a look at the nutrition facts and see what goes inside a typical noodle dish.

For every 11 grams of fat, there are 14 grams of carbs and 10 grams of protein.

This is a pretty balanced dish and you can eat to your heart's content without a problem.

Our only tip here is to make sure you are weary of the fats. Remember, fats have 9 kcals per 1 gram while protein and carbs only have 4 kcals per gram.

1. Sujebi (Korean Hand Pulled Noodles)

There’s a little bias in this decision as there’s a special place in heart for this dish.

It’s a dish I’ve grown up eating and has been with me through all seasons of life providing me with its warm and comforting flavors.

Sujebi is a dish that was eaten by the first generation of Koreans who were born in the 50s.

Times were tough back then and flour was one of the cheapest foods that were widely available.

There’s so much history behind this dish but it takes the number on spot due to its awesome noodles and versatile flavor profile.

Its broth is seasoned with soy sauce, fish sauce, sesame oil, garlic, potatoes, chives, and large anchovies,

These ingredients provide a very deep and complex dish that is hearty, creamy, and savory.

To go even further on the taste of this dish, it is usually served with a spicy garlic soy sauce that really elevates the flavor of both the broth and the noodles.

Let’s take a look at the calories and see what its nutrition contents are.

For every 1.5 grams of fat, there are 15 grams of carbs and 4 grams of protein.

This is pretty amazing as this dish seems so heavy but it only contains 15 grams of carbs per serving.

The star of this dish comes from the many ingredients used to flavor the broth and relies on freshness rather than fats.

It’s awesome to eat as is but it’s also great to eat with Korean chicken or bulgogi.

It’s a very traditional dish so you’ll have to find it at your local ma & pa Korean restaurant so make sure you venture out from the norm and go try out these noodles.

There It Is!

12 great noodle dishes that are not too bad to eat and are filled with healthy ingredients and awesome flavors.

If you love Asian food, then make sure to check out the other articles on our blog to see healthier alternatives od some of your favorite dishes and tips on how to stay lean and mean.