Egg Noodles vs Pasta: Which One Is Healthier?

You’ve probably heard the claim, egg noodles are healthier than regular pasta.

Maybe it’s the name, or maybe it’s the eggs, but something about them just feels more nutritious. And if you’re trying to sneak more protein into your meals, it’s tempting to think they might be the better pick.

But is that actually true?

We’re cracking open the facts behind egg noodles vs other types of pasta , what's really in your bowl, how they stack up in the protein department, and whether they are helping you hit your health goals.

What’s the Real Difference Between Egg Noodles and Pasta?

At first glance, pasta and egg noodles seem like culinary cousins, similar shapes, the same boiling pot, and both beloved around the globe.

But under the surface, their ingredients, texture, and even their cultural roots set them apart more than you might think.

Let’s Start With Ingredients

Traditional pasta is typically made with just two simple ingredients: wheat flour and water.

Some varieties, especially fresh pasta, include eggs, but that’s not the norm for most shelf-stable boxed pasta found at the store. What defines pasta, especially the Italian kind, is the use of durum wheat, which gives it that satisfying chew and bite.

On the flip side, egg noodles always include eggs, and more of them. The dough starts with wheat flour, but instead of just water, it’s enriched with several whole eggs. This adds fat and flavor, creating a different nutritional profile. Naturally, they have more protein.

And while pasta sticks close to durum wheat, egg noodles are more varied. Some are made with softer wheat, while others use all-purpose flour or blends. This means texture and nutrient density can vary widely depending on the brand or recipe.

Texture and Taste: Which One’s More Satisfying?

If you’ve ever bitten into a forkful of spaghetti and then slurped up a bowl of buttered egg noodles, you already know the texture contrast.

Pasta, especially when made from high-quality durum wheat, is firm, toothsome, and holds its shape beautifully in rich sauces or baked dishes. It’s what gives that classic “al dente” experience we all love.
Egg noodles, on the other hand, are softer and silkier. Their higher fat content from the eggs makes them ideal for creamy or buttery sauces, think stroganoff or chicken noodle soup.

Now here’s where some questions start to bubble up. With more eggs in the mix, do egg noodles sacrifice flavor for nutrition? Does more protein mean a grainy or chalky bite?

Not necessarily, but the boost in protein is modest at best, and the eggs primarily affect texture and richness rather than protein in any meaningful way. As we’ll see shortly, the real powerhouses in the pasta protein world come from an entirely different category.

Egg Noodles vs Pasta: Which Has More Protein?

If you're scanning the nutrition label looking for a muscle-building meal, your eyes might gravitate toward the word “egg” and assume egg noodles are a no-brainer.

But let’s pause right there.

When it comes to protein, the truth is a little… anticlimactic.

The Protein Numbers (Straight Facts)

Here’s the scoop:

Regular pasta (100g serving): ~13 grams of protein
Egg noodles (100g serving): ~14 grams of protein

That’s right, just a 1 gram difference. Not exactly a macro game-changer.

So, if you’re aiming to hit your daily protein target for muscle gain or recovery, egg noodles won’t move the needle much more than traditional pasta. Most trainers and dietitians would agree: while pasta can be a part of a high-protein meal, neither of these options stands out on their own.

Does Adding Eggs Help?

You’d think more eggs would = more protein, right? That’s the common assumption, and it makes sense on the surface.

But in practice, what eggs add to noodles is richness, flavor, and fat, not a dramatically higher protein content.

Yes, egg noodles do clock in slightly higher in protein, but they also come with:

Higher cholesterol (about 29mg per 100g)
More saturated fat
A bit more calcium (a nice bonus)

So, while the egg content might feel more “nutritious,” it's not delivering the gains that many health-conscious eaters expect.

Calories, Carbs & Fiber Breakdown

Egg noodles come in at around 385 calories and 71 grams of carbohydrates per 100g, while regular pasta is slightly lighter, at 370 calories and 75 grams of carbs for the same amount.

Not exactly a dramatic difference, right?

When it comes to fiber, both hover at around 3 grams per 100g, which is decent, but not ideal if you’re trying to increase satiety or support gut health. If fiber is your priority, wheat pasta is a stronger pick, offering up to 7 grams per serving.

Now let’s tackle a question we hear all the time:

❓ “Are egg noodles better for diabetics?”

Not really.

Both egg noodles and regular pasta are refined carbohydrate sources, and they carry a similar glycemic load, meaning they raise blood sugar at roughly the same rate. The only way either become more blood-sugar-friendly is with smart portioning, added protein, and fiber-rich sides (think veggies, not garlic bread).

Nutrient Showdown

There are a few nutritional nuances worth noting.

Egg noodles naturally contain slightly more iron, folate, and calcium thanks to the egg content.
Traditional pasta is often enriched with B vitamins like thiamin and niacin during processing, which helps replace nutrients lost during milling.

But truthfully, neither one is a nutritional powerhouse on its own. If you’re hoping for a hit of antioxidants or key nutrients, you’ll want to dress up your bowl with a vegetable-forward sauce or nutrient-dense add-ins like leafy greens, lentils, or omega-3-rich toppings.

What about High-Protein Pasta?

Now that we’ve settled the debate between traditional pasta and egg noodles (spoiler: it’s a draw), let’s talk about pasta on a whole different level.

If protein is your priority, whether you’re tracking macros, managing hunger, or meal-prepping for gains, you’ll want to look beyond the usual aisle.

Enter High-Protein Pasta (The Third Contender)

A new generation of pasta is here to change the game. We’re talking about high-protein noodles crafted specifically to pack in nutrition without sacrificing taste or texture.

Popular options include:

Banza, made with chickpeas
Barilla Protein+, using a wheat and legume blend
And our personal favorite (of course): Pastabilities Better-For-You Protein Pasta

While most brands ditch wheat altogether (which leads to that dreaded “beany” or mushy taste), Pastabilities keeps the wheat in the recipe, and blends it with carefully selected plant proteins.

Pastabilities offers a balanced noodle that tastes and feels like real pasta…but gives you a serious protein bump. Consider these facts:

24 grams of protein per serving (yes, really)
Made with non-GMO wheat and four different plant-based proteins
Holds sauce like a dream
Available in two distinct and fun shapes, penne and ruffles

So, while egg noodles feel like a healthier switch, the numbers don’t lie. If your goal is to stay full longer, support lean muscle, or offer your family a noodle with real nutritional value, Pastabilities Protein Pasta outperforms every time.

Healthy Pasta is a Reality

For years, pasta has been unfairly tossed into the “bad carb” pile, especially by folks chasing protein goals, cutting back on calories, or managing blood sugar. And let’s be honest: for health-conscious eaters, the love for pasta often comes with a side of guilt.

But it doesn’t have to.

Today’s third-wave pasta isn’t just about fewer carbs or trendy ingredients, it’s about real nutrition that doesn’t compromise on flavor or experience. At Pastabilities, we’ve made it our mission to bring that vision to life. Our Better-For-You Protein Pasta blends high-quality wheat with plant-based proteins, giving you a noodle that checks every box: taste, texture, and a full 24g of protein per serving.

Whether you’re trying to eat cleaner, feed your family smarter, or just enjoy a hearty bowl of pasta without the second-guessing, there’s finally an option that delivers on every level.

👉 Explore our Protein Pasta collection and discover a noodle that loves you back.