Oodles of Noodles: Shopping Guide, Calorie Chart, Recipe

cooking
Written By Judy Doherty, MPS, PCII

Here are a few popular noodles in the store with portion and calorie comparisons.From left to right: Wheat pasta made with sweet potatoes, traditional angel hair pasta, rice noodles, ramen noodles, chickpea macaroni, and butternut squash noodles.How do they compare with calories? You can see that a 2-ounce portion is about a half cup dry or one cup cooked.

Noodle type Portion Calories
Kelp noodles 1/2 cup 6
Butternut squash noodles 1 cup baked or cooked 64
Rice noodles 2 ounces dry (1/2 cup), 1 cup cooked 160
Brown rice noodles 2 ounces dry (1/2 cup), 1 cup cooked 180
Chickpea pasta 2 ounces dry (1/2 cup), 1 cup cooked 190
Angel hair pasta 2 ounces dry (1/2 cup), 1 cup cooked 200
Veggie pasta 2 ounces dry (1/2 cup), 1 cup cooked 200
Ramen noodles 2 ounces dry (1/2 cup), 1 cup cooked 210


One of our favorite noodles is made from butternut squash. They are made by putting raw peeled butternut squash through a spiral cutter. You can buy them already made in most grocery stores (fresh or frozen) or make them yourself using a spiralizer found in any kitchen gadget store or on Amazon.Ramen noodles cook super fast in just a few minutes, and it is enjoyable to make healthy versions of ramen.Veggie pasta, such as our sweet potato version, comes in fun flavors.Angel hair pasta cooks very quickly.Chickpea pasta is higher in protein and fiber than regular pasta, with Banza brand ringing in with 23 grams of protein and 5 grams of fiber. Whole grain pasta also has 5 grams of fiber per serving.While the calories are very similar for most of these noodles, the toppings and sauce make the most significant impact. We are starting a series on cooking and serving heart-healthy noodle dishes - stay tuned - wait until you see our vegetarian ramen dish!Here is a recipe for a delicious bowl with butternut squash noodles and meatballs! Click print to create a PDF handout.

Here is an excel sheet for a calorie comparison that is interactive.

Here is a handout with the comparison, photo, and link.

Butternut Squash Noodles With Meatballs

This delicious dish bakes in the oven to present roasted noodles, simple chicken meatballs, roasted sauce, cheese, and broccoli. Very easy and super delicious!

  • 4 cups butternut squash noodles

  • 1 spray olive oil

  • 8 ounces ground chicken

  • 1 tsp Italian seasoning

  • 1 tsp garlic powder

  • 6 each tomatoes

  • 1 tablespoon fresh basil

  • 1 tablespoon grated Parmesan cheese

  • 2 cups broccoli

  1. Preheat the oven to 425. Place the butternut squash noodles on a sheet pan with parchment paper and spray them with olive oil. Toss. Bake for 20 minutes or until they are done.

  2. Cut the tomatoes in half and squeeze out the seeds. Place them cut side down on a sheet tray. Bake until golden brown. Puree with fresh basil leaves.

  3. Mix the ground chicken with the seasonings. Roll into small balls. Bake in the oven until done. They are done when they are firm in the center.

  4. Make the bowls: place the butternut squash noodles in a bowl. Top with sauce. Top with cheese. Melt in microwave 30 seconds. Top with meatballs. Serve broccoli on the side.

    Nutrition

    Serving: 1bowl | Calories: 342kcal | Carbohydrates: 41g | Protein: 26g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.1g | Cholesterol: 100mg | Sodium: 154mg | Potassium: 1910mg | Fiber: 9g | Sugar: 8g | Vitamin A: 30447IU | Vitamin C: 141mg | Calcium: 225mg | Iron: 4mg

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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