By Black Wheat Team | Last updated: November 2026
Whole wheat noodles are noodles made from whole grain wheat flour, so they keep the bran and germ that refined noodles lose. That gives them a light brown colour, a nuttier taste, a firmer bite and roughly twice the fiber of regular wheat noodles. In US stores you’ll find whole wheat ramen, udon, egg noodles and spaghetti-style noodles. Not every “wheat” noodle is truly whole grain, though. For a broader look at noodle styles, see our wheat noodles guide.
Key Takeaways
• Look for “100% whole wheat” or whole wheat flour as the first ingredient. “Made with whole grain” can mean mostly refined flour.
• Whole wheat noodles overcook faster than they look, so start testing 1–2 minutes early.
• Whole wheat ramen, udon and egg noodles all exist, but many instant versions are still fried and salty.
• All whole wheat noodles contain gluten.
What are whole wheat noodles?
They’re noodles made with whole grain wheat flour, which contains the bran, germ and endosperm of the kernel. Regular noodles use refined flour made mostly from the endosperm. The extra bran and germ add fiber, minerals and flavor, and make the dough a little less stretchy.
The basic dough is the same as any wheat noodle: flour, water, salt, and sometimes egg or alkaline salts. The difference is the flour. Whole wheat flour includes the outer bran, which is high in fiber, and the germ, which adds healthy fats and B vitamins. Our wheat germ vs wheat bran guide explains what each part brings.
Here’s a quotable rule: a noodle is only whole grain if whole grain flour is its main ingredient. Brown colour alone proves nothing, because some brands add caramel colour or a small amount of bran to refined flour.
Are whole wheat noodles healthier than regular noodles?
Generally, yes. According to USDA FoodData Central, cooked whole wheat pasta has about twice the fiber of enriched refined pasta, with similar calories and protein. They also keep more magnesium, zinc and manganese. Refined noodles are often enriched with B vitamins and iron, so the gap is mostly about fiber and minerals.
Fiber is the headline difference. It slows digestion a little and helps you feel full for longer, which is one reason whole grains are recommended in place of refined grains. You can check specific products on USDA FoodData Central.
Don’t let “whole wheat” on the front of a packet fool you, though. A whole wheat instant ramen that’s been deep-fried and comes with a salty seasoning packet can still be high in fat and sodium. Compare the full nutrition panel, not just the flour.
They’re still a carbohydrate-rich food. If you’re managing diabetes, weight or blood pressure, are pregnant, or are cooking for young children, please consult your doctor or a registered dietitian about portions and the right choices for you.
What is the difference between whole wheat ramen, udon and egg noodles?
Whole wheat ramen uses alkaline water for a springy, firm bite. Whole wheat udon is thick and chewy, made from flour, water and salt. Whole wheat egg noodles include eggs for richness and a softer, tender texture. All three swap some or all of the refined flour for whole wheat.
| Type | Key ingredients | Texture | Best for | Buying tip |
|---|---|---|---|---|
| Whole wheat ramen | Whole wheat flour, alkaline water (kansui), salt | Springy, firm | Broth bowls, stir-fry | Choose air-dried or baked over fried |
| Whole wheat udon | Whole wheat flour, water, salt | Thick, chewy, slightly rustic | Hot soups, yaki udon | Often a blend; check the flour percentage |
| Whole wheat egg noodles | Whole wheat flour, eggs, salt | Tender, rich | Soups, casseroles, buttered noodles | Look for whole wheat flour listed first |
| Whole wheat spaghetti-style | Whole durum or whole wheat flour, water | Firm, hearty | Pasta dishes, lo mein swaps | The easiest to find in US supermarkets |
Whole wheat ramen is harder to find than regular ramen. You’ll mostly see it as air-dried or baked noodle cakes in health food aisles and Asian grocery stores. The alkaline salts and bran can give it a slightly greyish colour, which is normal.
Whole wheat udon is sometimes sold as a blend of whole wheat and refined flour, because 100% whole wheat udon can be crumbly. It has a darker colour and a deeper, nutty flavor that suits miso and soy-based broths.
Whole wheat egg noodles are common in the dried pasta aisle and are easy to make at home, as shown below. They’re a good switch for chicken noodle soup or stroganoff.
How do you cook whole wheat noodles so they don’t get mushy?
Boil whole wheat noodles in plenty of well-salted water, stir in the first minute so they don’t stick, and start tasting 1–2 minutes before the packet time. Drain while they still have a slight bite. Rinse in cold water if you’re stir-frying or serving them cold.
These noodles can go from firm to soft quickly, because the bran disrupts the gluten network that holds refined noodles together. That’s also why leftovers can turn mushy in soup.
A few habits help. Use at least 4 quarts (about 4 litres) of water per pound of noodles so the temperature doesn’t drop. Cook noodles separately for soups and add them to each bowl, instead of simmering them in the broth. For stir-fries, slightly undercook, rinse, drain well and toss with a teaspoon of oil.
Bold flavors work best. Whole wheat has a nutty, slightly earthy taste that pairs well with sesame, soy, garlic, ginger, mushrooms and roasted vegetables. Very delicate cream sauces can taste heavy with it.
How do you make homemade whole wheat noodles?
Mix 2 cups (240 g) whole wheat flour with 2 eggs, ½ teaspoon salt and 2–4 tablespoons water. Knead for 8–10 minutes, rest for 30 minutes, roll thin and cut into strips. Boil for 3–5 minutes until tender. Resting the dough is what keeps the noodles from cracking.
Ingredients (serves 2–3): 2 cups (240 g) whole wheat flour, 2 large eggs, ½ tsp salt and 2–4 tbsp water as needed.
1. Mix. Whisk the flour and salt in a bowl. Make a well, add the eggs and stir, adding water a spoonful at a time until a firm, shaggy dough forms.
2. Knead and rest. Knead for 8–10 minutes until smooth. Wrap and rest for at least 30 minutes. This gives the bran time to absorb water, so the dough rolls without tearing.
3. Roll and cut. Roll the dough as thin as you can on a floured board, about 1–2 mm. Dust with flour, fold loosely and cut into ¼-inch (6 mm) strips. Shake them apart.
4. Cook or dry. Boil in salted water for 3–5 minutes. Or let them air-dry for an hour and store in the fridge for up to 2 days.
For a ramen-style version, skip the eggs and dissolve ½ teaspoon of baked baking soda in about ½ cup (120 ml) warm water. Baking regular baking soda at 250°F (120°C) for an hour makes it more alkaline. Handle it with care and keep it away from children. Expect a springier, slightly darker noodle.
Prefer Italian-style shapes? Our whole wheat pasta recipe shows how to make fettuccine and lasagna sheets at home.
Can you make whole wheat noodles with black wheat flour?
Yes. Black wheat flour is usually whole grain, so it works like whole wheat flour in noodle dough. Use up to half black wheat flour with regular whole wheat flour for easier rolling. The noodles come out purple-brown with an earthy taste. They contain gluten, like all wheat noodles.
Black wheat’s colour comes from anthocyanins in the bran. These pigments react to pH. In the egg noodle recipe above, black wheat noodles stay purple-brown. In the ramen-style version, the alkaline water can turn them greenish or blue-grey. It’s harmless, just surprising.
Research on black wheat’s anthocyanins is still mostly lab and animal studies, so enjoy it as a tasty whole grain rather than a health fix. Learn more in what is black wheat, and keep your flour fresh with our storage guide.
How do you store whole wheat noodles?
Store dried whole wheat noodles in a sealed container in a cool, dry cupboard and use them within about 6–12 months, sooner than refined pasta. Keep fresh homemade noodles in the fridge for up to 2 days or freeze them for up to a month. Cooked noodles keep 3–4 days refrigerated.
The germ in whole wheat contains natural oils that can turn stale over time, so they don’t last as long as refined ones. If they smell bitter, sharp or musty, throw them out. Toss cooked leftovers with a little oil before chilling so they don’t clump.
Frequently Asked Questions
Do whole wheat noodles taste different?
Yes. They’re nuttier, slightly earthy and a bit firmer than refined noodles. Strong sauces with soy, garlic, ginger or sesame help balance the flavor.
Are whole wheat noodles gluten-free?
No. Whole wheat noodles are made from wheat and contain gluten. Anyone with celiac disease or gluten sensitivity should avoid them and speak with their doctor or a registered dietitian.
Are whole wheat noodles good for weight loss?
Their extra fiber may help you feel full, but portion size and toppings matter more than the noodle. Please consult your doctor or a registered dietitian for personal advice.
Is whole wheat ramen healthy?
It depends on the product. Air-dried or baked whole wheat ramen with a light broth is a better choice than fried instant ramen with a full salt packet. Check the label for fat and sodium.
Can I use whole wheat noodles in lo mein or pad thai?
They work well in lo mein and other stir-fries. Pad thai traditionally uses rice noodles, so wheat-based ones will change the texture and flavor.
Why do my homemade whole wheat noodles crack?
The dough is usually too dry or not rested long enough. Add water a teaspoon at a time and rest the dough for at least 30 minutes before rolling.
Final Thoughts
Whole wheat noodles are an easy upgrade from refined noodles: more fiber, more flavor and a satisfying bite, as long as you choose a true whole grain product and don’t overcook them. Try the homemade recipe once and you’ll see how simple they are. For more ideas, read our wheat noodles guide, or make a quick flatbread with our black wheat flour roti recipe.
Have a question about whole wheat noodles or black wheat? Get in touch with us.
This article is for general information only and is not medical or nutritional advice. Whole wheat noodles and black wheat contain gluten.
