Vermicelli: Calories, Carbs and Nutrition Facts

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One cup of cooked wheat vermicelli (140 g) has about 221 calories, 8.1g protein, 43.3g carbs, 2.5g fiber and 1.3g fat. It is thin refined-wheat pasta, so the roasting oil, sugar and milk in upma or kheer change the total more than the noodles do.

Quick Nutrition Facts

Per 1 cup cooked wheat vermicelli (140 g, plain, no oil, sauce or sugar)

Nutrient	Amount
Calories	221 kcal
Protein	8.1g
Carbohydrates	43.3g
Fiber	2.5g
Sugars	0.8g
Fat	1.3g
Sodium	1 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

Plain vermicelli is a light carb base: 221 calories for a cooked cup, 43g of carbs and about 8g of protein. Dry, the same noodles are 344 to 362 calories per 100 g, so check whether a recipe or tracker entry means dry or cooked weight, since that mix-up causes most calorie errors. About 60 g dry cooks to one cup. The bigger swing comes from what goes in the pan: semiya upma with a spoon of oil and vegetables stays near 250 to 300 calories, while kheer made with full-fat milk and sugar can pass 350 for a small bowl. Refined semiya has little fiber, so adding vegetables, peas, curd or an egg slows digestion and makes the plate more filling. Whole wheat semiya adds fiber and is a simple swap.

Myth Busters

MYTH #1: Vermicelli is a light, low-carb food.

TRUTH: It is mostly starch. A cooked cup has 43.3g of carbs and the dry noodles are 70 to 75% carbohydrate. It is low in fat, but not low in carbs. USDA FoodData Central 168928: Spaghetti, cooked, unenriched (per 100 g, via MyFoodData); Value addition of traditional wheat flour vermicelli: fat 1.2 to 2.7%, crude fibre 2.2 to 2.4%, carbohydrates 69.8 to 75.2%, energy 344 to 362 kcal per 100 g

MYTH #2: Vermicelli and rice noodles are the same.

TRUTH: Wheat vermicelli (semiya) has about 8g protein per cooked cup and contains gluten. Rice vermicelli has under 2g protein per cup and is gluten free. Soy-based vermicelli has almost no protein at all. Check which one a recipe or label means. USDA FoodData Central 168928: Spaghetti, cooked, unenriched (per 100 g, via MyFoodData); Foodstruct: vermicelli (made from soy), 331 kcal, 0.1 g protein, GI 35

MYTH #3: Vermicelli has far fewer calories than pasta.

TRUTH: It is thin wheat pasta with the same dough. Cooked, it sits near 158 calories per 100 g like spaghetti. Dry weight (344 to 362 calories per 100 g) is what makes it look heavy or light in recipes. USDA FoodData Central 168928: Spaghetti, cooked, unenriched (per 100 g, via MyFoodData); Value addition of traditional wheat flour vermicelli: fat 1.2 to 2.7%, crude fibre 2.2 to 2.4%, carbohydrates 69.8 to 75.2%, energy 344 to 362 kcal per 100 g

MYTH #4: Vermicelli upma is always a healthy breakfast.

TRUTH: The noodles are modest, but the oil, ghee and salt in the tadka are what vary. Plain semiya has about 1mg sodium per cup, while a seasoned upma can pass 500mg. Vegetables and protein make it a balanced meal. USDA FoodData Central 168928: Spaghetti, cooked, unenriched (per 100 g, via MyFoodData); American Heart Association: How much sodium should I eat per day?

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		221 calories per cooked cup is moderate, but refined semiya is low in fiber. Keep portions to one cup, go light on oil and add vegetables and a protein. USDA FoodData Central 168928: Spaghetti, cooked, unenriched (per 100 g, via MyFoodData)
Muscle Gain		8.1g protein per cup is decent for a carb food, and 43g carbs refuel after training. Add egg, paneer, chicken or curd to reach a 20g protein meal. USDA FoodData Central 168928: Spaghetti, cooked, unenriched (per 100 g, via MyFoodData); Vermicelli: 360 calories, 75 g carbs, 12 g protein, 1.5 g fat per 100 g (dry)
Diabetes Management		43g carbs with 2.5g fiber raise blood sugar at a moderate pace. Half a cup with vegetables and protein is a safer portion than a full bowl or sweet kheer. USDA FoodData Central 168928: Spaghetti, cooked, unenriched (per 100 g, via MyFoodData); MedlinePlus: Carbohydrates
Heart Health		The noodles hold about 1g fat and almost no sodium when boiled in unsalted water. Keep oil, ghee and added salt low in the recipe. USDA FoodData Central 168928: Spaghetti, cooked, unenriched (per 100 g, via MyFoodData); American Heart Association: How much sodium should I eat per day?
PCOS Management		Refined wheat noodles with little fiber work against insulin control. Whole wheat semiya with vegetables and protein suits this goal better. USDA FoodData Central 168928: Spaghetti, cooked, unenriched (per 100 g, via MyFoodData); MedlinePlus: Carbohydrates
Pregnancy Nutrition		Fully cooked vermicelli is safe and easy to digest, which helps with nausea. Add vegetables, dal or eggs for protein, iron and folate. USDA FoodData Central 168928: Spaghetti, cooked, unenriched (per 100 g, via MyFoodData)

PERSONALIZED NUTRITION

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Blood Sugar Response to Vermicelli

A cooked cup of vermicelli has about 43g of carbs, nearly all refined wheat starch. Thin, well-cooked strands digest quickly, so the curve climbs over about 45 minutes to a peak near 134 mg/dL and returns to baseline by the third hour. Cooking it al dente and adding vegetables and a protein flattens the peak. USDA FoodData Central 168928: Spaghetti, cooked, unenriched (per 100 g, via MyFoodData); MedlinePlus: Carbohydrates

Estimated Blood Sugar Response (1 cup cooked vermicelli, 140 g)

Modeled from carb content. Not a measured CGM trace. Individual responses vary.

How to flatten the spike

Cook vermicelli al dente. Soft, overcooked strands digest faster.
Add vegetables, peas or sprouts, and a protein such as egg, paneer or curd.
Eat half a cup if you are managing blood sugar, and skip the sugar in kheer.
Take a 10 to 15 minute walk after the meal to lower the peak.

Cultural Significance

In Italian, vermicelli means 'little worms', the name for a pasta slightly thinner than spaghetti, and the word now covers thin noodles in many cuisines. In East Asia rice or bean-thread noodles are also sold as vermicelli. In India wheat vermicelli is called semiya in the south and sewai in the north: semiya upma is a common breakfast in Tamil Nadu, Karnataka and Kerala, and sweet kheer (payasam) made with vermicelli, milk and sugar is cooked for Eid, Diwali and other festivals. There the strands are usually roasted in ghee or oil before cooking, which gives the nutty flavor. Similar thin wheat noodles go into soups in Spain (fideos) and Mexico (sopa de fideo).

Compare & Substitute

Vermicelli vs Similar Foods

Nutrient	Whole wheat spaghetti, cooked (140 g)	Soba noodles, cooked (140 g)	Rice vermicelli, cooked (140 g)
Calories	174 kcal	139 kcal	151 kcal
Protein	7.4g	7.1g	1.3g
Carbohydrates	37.1g	30g	34.9g
Fat	0.7g	0.1g	0.3g

Frequently Asked Questions

How many calories are in vermicelli?

One cup of cooked wheat vermicelli (140 g) has about 221 calories, which is 158 per 100 g. Dry vermicelli has 344 to 362 calories per 100 g, so 40 g dry is roughly 140 calories before cooking water.

How many carbs are in vermicelli?

A cooked cup has 43.3g of carbs and about 2.5g fiber. Dry wheat vermicelli is about 70 to 75% carbohydrate by weight.

Is vermicelli healthy?

Plain vermicelli is low in fat and moderate in calories, but it is refined wheat with little fiber. It works well in upma with vegetables and protein, and less well as sweet kheer with a lot of sugar.

Is vermicelli good for weight loss?

It can fit at one cup (221 calories) if the recipe uses little oil and adds vegetables and protein. The noodles alone are not very filling, with 8.1g protein and 2.5g fiber.

Is vermicelli gluten free?

Wheat vermicelli (semiya) contains gluten. Rice vermicelli and bean-thread vermicelli do not, so check the label.

Is vermicelli the same as pasta?

Wheat vermicelli is thin pasta made from wheat flour, and cooked it has about the same calories as spaghetti, near 158 per 100 g. Rice and soy vermicelli are different products.