Egg noodles: carbs and keto diet compatibility

Egg noodles go with a variety of dishes, from Asian recipes to family gratins. But what do they actually contain in terms of carbohydrates, and do they fit into a very low-carb diet like the keto diet?

Here is the factual nutritional information on egg noodles, without medical advice, to understand where they stand in relation to the requirements of a ketogenic diet.

Here is their composition, their carbohydrate content, and why they are not suitable for a diet that is very low in carbohydrates.

Composition and carbohydrate content

Egg noodles are made fromwheat flourand eggs, which gives them a composition similar to conventional pasta, with a slightly higher protein and fat content thanks to the egg. On a dry basis, they generally contain around70 to 75 g of carbohydrates per 100 g, which corresponds, once cooked and swollen with water, to about 25 to 30 g of carbohydrates per 100 g of cooked noodles, depending on the brands and the proportions of ingredients.

Why are they not suitable for a keto diet

A classic ketogenic diet generally aims to limit carbohydrates to around20 to 50 g per day, all sources combined, in order to maintain the body in a state of ketosis. A simple portion of 150 to 200 g of cooked egg noodles already provides between 35 and 60 g of carbohydrates, which alone exceeds, or almost, the daily quota allowed in this type of diet. This is why egg noodles, like most pasta and cereals made from wheat flour, are generally excluded from diets that are very low in carbohydrates.

Alternatives exist to reduce carbohydrates

For those who want to maintain a texture similar to noodles while greatly reducing carbohydrates, there are alternatives such askonjac noodles, almost devoid of digestible carbohydrates, or vegetable-based noodles (zucchini, cabbage) cut into thin strips. However, these options don't exactly replace the taste or texture of traditional wheat-based egg noodles.

Our tips

►Check the nutrition label

The carbohydrate content varies according to the brands and the proportion of eggs in the recipe: the label remains the most reliable source for knowing the exact value of a given product.

►Distinguish dry weight and cooked weight

Noodles absorb water when cooked, which dilutes their carbohydrate content by the gram: always compare values measured in the same condition, cooked or dry.

►Ask a health professional for advice

For any questions about adapting a diet, especially a ketogenic diet, the advice of a doctor or dietitian remains the most reliable reference.

Egg noodles remain, like most wheat-based pasta, relatively high in carbohydrates and don't fit in well with the requirements of a classic keto diet.

You can also read:If egg noodles contain glutenandWhat to do if you overcooked your eggs.

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