Oodles of Noodles: Shopping Guide, Calorie Chart, Recipe

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.

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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!
Course Main Course
Cuisine American
Prep Time 5 minutes
Cook Time 20 minutes
Servings 2 people
Calories 342kcal
Author Judy Doherty


  • 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


  • 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.
  • 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.
  • 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.
  • 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.



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




The post Oodles of Noodles: Shopping Guide, Calorie Chart, Recipe first appeared on Food and Health Communications.

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