Egg noodles may be thick or long and thin but, in the United States they are usually short, flat noodles, yellow in color and widely available in most supermarkets. Some dried varieties of egg noodles are made without eggs or only with egg whites. This versatile Chinese staple is a tasty variation on the traditional dried Italian pasta, and enriched egg noodles are a good food source of several important vitamins and minerals.
Basic Nutrient Values
One cup of cooked, enriched egg noodles provides 221 calories, 3 g of fat, 1 g of saturated fat, 7 g of protein, 40 g of carbohydrates, 2 g of dietary fiber, 46 mg of cholesterol and 8 mg of sodium. One cup meets 31 percent of the recommended daily value for thiamin, or vitamin B1; 13 percent for riboflavin, or vitamin B2; 17 percent for niacin, or vitamin B3; and 34 percent for folic acid. One cup of egg noodles also meets 12 percent of the recommended daily value for phosphorus; 13 percent for iron; 25 percent for manganese; and 55 percent for selenium.
The macronutrients are carbohydrate, protein and fat, or those that yield energy in the form of calories. Egg noodles are high in carbohydrates, which provide energy for the brain and body's cells. Egg noodles provide the same amount of protein contained in one whole egg or 1 oz. of meat. Protein forms the structure of body cells, tissues and muscles, and the building blocks of proteins, amino acids, are important for manufacturing enzymes, hormones and antibodies for proper immune system function.
The B vitamins, particularly thiamin, riboflavin and niacin, are important for energy metabolism or releasing energy from carbohydrates, fats and protein, as well as for proper function of the nervous system. Riboflavin is needed to produce red blood cells and for optimal body growth, while niacin also helps maintain healthy skin. Folic acid aids in tissue growth, cellular function and cardiovascular health, and prevents neural tube defects in newborns.
Phosphorus is a major mineral that helps form part of cellular DNA, aids in the storage and transport of energy and helps activate some proteins and B- vitamins. Iron, manganese and selenium are all trace minerals. Iron is essential for transporting oxygen to body tissues and proper immune system function. In addition, iron is a component of myoglobin, which is a muscle protein. Manganese plays an important role in bone health, and aids in the metabolism of carbohydrates and protein. Selenium is an antioxidant that is necessary for optimal immune system function as well as proper thyroid function.
Tips and Uses
Cook dried egg noodles in a pot of boiling water, uncovered, for about 10 to 15 minutes until firm, but easy to bite through, for best flavor and texture. Serve cooked egg noodles as a side dish or use in place of dried Italian pasta as a base for topping with a tangy tomato or meat sauce. Or simply serve them with minced garlic, oil and grated Parmesan or Romano cheese. Egg noodles pair well with hearty beef stews, soups or other protein foods, such as poultry or fish.
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- "Nutrition for Foodservice and Culinary Professionals, 6th Ed."; K.E. Drummond and L.M. Brefere; 2007
Michele Turcotte is a registered, licensed dietitian, and a certified personal trainer with the National Academy of Sports Medicine. She has more than 12 years of experience in clinical and corporate settings, and has extensive experience in one-on-one diet counseling and meal planning. She has written freelance food and nutrition articles for Trouve Publishing Inc. since 2004.