Healthy Egg Noodles: Nutritional Benefits, Cooking Tips, and Recipe Ideas
Egg Noodles (Cooked, Unsalted)
Egg noodles are a beloved staple in various cuisines, cherished for their delicate texture and versatile use. Whether enjoyed in a simple bowl of soup or incorporated into more complex dishes, these noodles provide a satisfying base for many meals. Made from flour, eggs, and water, they’re typically cooked until tender and served with a variety of sauces, meats, or vegetables. When prepared without added salt, egg noodles maintain their neutral flavor, allowing them to complement a wide range of ingredients.
Nutritional Breakdown:
| Nutrient | Amount per Serving |
|---|---|
| Energy | 138 kcal |
| Protein | 4.54 g |
| Fat | 2.07 g |
| Saturated Fat | 0.42 g |
| Carbohydrates | 25.16 g |
| Fiber | 1.2 g |
| Sugar | 0.4 g |
| Calcium | 12 mg |
| Iron | 0.6 mg |
| Magnesium | 21 mg |
| Phosphorus | 76 mg |
| Potassium | 38 mg |
| Sodium | 165 mg |
| Zinc | 0.65 mg |
| Copper | 0.098 mcg |
| Manganese | 0.315 mg |
| Selenium | 23.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.03 mg |
| Riboflavin (B2) | 0.02 mg |
| Niacin (B3) | 0.4 mg |
| Vitamin B6 | 0.046 mg |
| Folate (B9) | 7.0 mcg |
| Vitamin B12 | 0.09 mcg |
| Vitamin A | 6.0 mcg |
| Vitamin E | 0.17 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Egg noodles made with egg as a primary ingredient may not be suitable for individuals with egg allergies. Always check ingredient labels if purchasing pre-packaged noodles or consult with the chef if dining out.
Dietary Preferences:
- Vegetarian: Suitable for vegetarians, as they contain eggs but no animal meat.
- Not Gluten-Free: Contains wheat flour, making it unsuitable for those with gluten sensitivity or celiac disease.
- Low in Sugar: Ideal for those monitoring sugar intake.
Cooking Tips and Advice:
- Boiling Tip: When cooking egg noodles, ensure that the water is at a rolling boil before adding the noodles. Stir occasionally to prevent clumping, and cook until they reach the desired tenderness (typically 5–7 minutes).
- Storage: Leftover cooked egg noodles can be stored in the refrigerator for up to 3 days. To avoid them sticking together, toss with a small amount of oil before storing.
- Serving Ideas: Egg noodles are incredibly versatile. Pair them with a light broth or sauce, or serve them as a side dish to roasted vegetables or meats. For a richer dish, consider adding a cream-based sauce or sautéing them with butter and herbs for a satisfying meal.
Conclusion:
Egg noodles, when cooked without added salt, provide a nutrient-rich base for countless dishes. They offer a moderate source of protein and essential minerals like phosphorus, magnesium, and iron. Their relatively low fat content, combined with their soft texture and neutral flavor, makes them a perfect complement to both savory and sweet preparations. Whether part of a quick weekday meal or a more elaborate celebration dish, egg noodles are a staple that can be adapted to many culinary preferences and dietary needs.
