Nutritional Value of Vermicelli - Benefits, Nutrition Facts & GI
Vermicelli is also known as “Seviyan” or “Sewai” or “Sewalya” in Marathi. It is a thin noodle which are widely used in Indian and Asian cooking. Vermicelli are available in many varieties.
This includes rice vermicelli, roasted vermicelli, Ragi vermicelli, and millet vermicelli. In this blog post on Nutritional value of vermicelli, our dietitian in Pune Dt. Ria Hawle will touch base on various nutrition aspects of this tasty Indian food.
Vermicelli has good amount of carbohydrates and calories and hence it is an instant source of energy. We will soon explore various other nutritional advantages of Vermicelli and various recipes in Indian kitchens. So, lets get started with a little background on how its made.
How Vermicelli is made?
Vermicelli is made in most of Indian families traditionally. It is made using refined wheat flour (maida), semolina (suji), or other flours like rice, millet, or ragi. These flour is mixed with water to form a dough. This dough is then taken through a machine having fine holes.
As an output, the machine gives you thin, long threads like vermicelli. These are then dried under the sun. Some Indian families roast the dried vermicelli further to enhance the taste and also to make it durable and protect from fungus. For Rice vermicelli, Rice flour is used. For Ragi Vermicelli, Ragi millet flour is used. And so on.
Nutritional Value of Vermicelli
Vermicelli is a carbohydrate-rich food. And hence it is an instant source of energy. The nutritional value of vermicelli varies as per the ingredient you are using for preparing it.
If you are preparing it using wheat flour, then vermicelli nutritional value per 100g includes around 350–370 kcal, 75–80g carbs, 6–8g protein, and some fat.
If you use roasted vermicelli, then it has some lower amount of fat than regular vermicelli. If you are preparing vermicelli from Rice, then it is gluten free.
However, Rice vermicelli has low protein. Millet vermicelli and ragi vermicelli nutritional value consist of more fiber, calcium, and iron. And hence millets vermicelli offers more nutritional value than regular wheat and rice vermicelli in India.
In below nutrition chart of Vermicelli, we tell you various nutritional ingredients in wheat vermicelli, rice vermicelli and millets vermicelli in India. This table shows the nutrients in 100g of vermicelli or 1 plate of vermicelli.
| Nutrient | Wheat Vermicelli Nutritional Values | Rice Vermicelli Nutritional Values | Millet Vermicelli Nutritional Values |
|---|---|---|---|
| Calories (per 100g) | 360 kcal | 350 kcal | 330 kcal |
| Carbohydrates | 78 g | 80 g | 72 g |
| Protein | 7.5 g | 3.0 g | 8.0 g |
| Fat | 0.5 g | 0.2 g | 1.5 g |
| Fiber | 1.2 g | 0.8 g | 3.5 g |
| Gluten-Free | No | Yes | Yes |
| Glycemic Index | High | High | Moderate |
| Best For | General energy boost | Gluten-free diet | Weight loss, diabetes-friendly |
Millets Vermicelli - The Healthier Vermicelli
Millet vermicelli are healthier alternative to traditional wheat or rice vermicelli. This is due to its nutritional profile. Millets vermicelli are rich in fiber, protein, and essential minerals like magnesium and iron. Millet vermicelli helps in better digestion.
It has a lower glycemic index compared to wheat or rice vermicelli. Hence, it is more suitable for individuals with diabetes or who are in weight loss diet plans.
Millets are naturally gluten-free and hence millets vermicelli are excellent option for those with gluten intolerance.
Glycemic Index of Millets Vermicelli
The glycemic index (GI) of millet vermicelli is between low to medium range. This is because the GI is depends on which type of millet is used to prepare the millets vermicelli.
Foxtail millet: GI around 50–54
Little millet: GI around 45–50
Barnyard millet: GI as low as 41
Finger millet (ragi): GI around 65 (higher side among millets)
After preparing the vermicelli, the GI may increase slightly. But GI of millets vermicelli will definitely be on lower side as compared to wheat-based vermicelli (GI 70–85) or rice vermicelli (GI 60–70). This makes millet vermicelli a better choice for blood sugar control, diabetes management.
Coloured Vermicelli - Is it healthy ?
Coloured Vermicelli is a vermicelli which is colored by using natural or artificial colors. After applying colors, it does not increase its nutritional value. Colors are just to make it visually more beautiful. Colored vermicelli are used in sweet dishes like kheer, payasam or used during festivals.
The colors that are commonly used are pink, yellow, green, and orange. If you apply natural colors during the vermicelli preparation, then it is generally safe.
Natural colors can be made from beetroot (pink color). However, some vermicelli are prepared using artificial food colors. These are not good for regular consumption. So, always go for natural coloured vermicelli if available for a healthier option.
Rice Vermicelli Noodles Recipe in India
Ingredients
1 cup rice vermicelli
1 tbsp oil (coconut or sesame preferred)
1 small onion (optional)
1 carrot, julienned
1 capsicum, sliced
1/2 cup cabbage, shredded
Salt to taste
Black pepper or green chilli (as per taste)
A few drops of lemon juice or soy sauce
Instructions
Boil water and soak rice vermicelli for 5–6 minutes or as per the packet instructions. Drain and keep aside.
In a pan, heat oil and sauté onions (if using) until soft.
Add the veggies and cook for 2–3 minutes on medium flame. Keep them slightly crunchy.
Add the soaked vermicelli, salt, and pepper. Mix gently.
Add lemon juice or a dash of soy sauce. Toss everything well.
Serve hot with chutney or as a light meal.
Choclates Vermicelli Recipe
Ingredients
1 cup roasted vermicelli
1½ cups milk
2–3 tbsp cocoa powder
3–4 tbsp sugar (adjust to taste)
1 tbsp ghee or butter
1 tsp vanilla essence (optional)
Grated chocolate or choco chips (for topping)
Crushed nuts (optional, for garnish)
Method
Heat ghee or butter in a pan. Add roasted vermicelli and lightly sauté for 1–2 minutes.
Pour in the milk and bring to a gentle boil.
Add cocoa powder and sugar. Stir well to mix without lumps.
Let it simmer for 5–7 minutes until vermicelli softens and the mixture thickens.
Add vanilla essence if using. Mix well and turn off the heat.
Serve warm or chilled, topped with grated chocolate, choco chips, or crushed nuts
Conclusion
Vermicelli comes in various forms such as wheat, rice, and millet. Each of it is good in taste but varies in nutritional value.
In this, blog post we saw nutritional value of Millets vermicelli is higher than each of Rice vermicelli and wheat vermicelli.
Its a great addition to everyone’s kitchen. If you still, have any questions around whether you should use vermicelli in your diet plan or not, get a free consultation from our dietitian in Pune – Dt. Ria Hawle.
Dt. Ria Hawle - Best Dietitian in Pune
Dt. Ria Hawle – a best dietitian in Pune is the driving force behind Balanced Bowls, brings a wealth of expertise and compassion to her practice.
Dt. Ria Hawle is a highly accomplished Clinical Dietitian and Nutritionist with a BSc in Nutrition and Dietetics, an MSc in Clinical Nutrition, and extensive practical experience.
As the best dietitian in Pune, Ria specializes in diabetes management, cardiac nutrition, PCOD/PCOS diet plans, and disease reversal. With certifications from Monash University and Dr. Mohan’s Diabetes Education Academy, she is a Certified Diabetes Educator and Low FODMAP diet specialist.
Ria’s expertise extends to creating personalized diet plans for various health concerns, including thyroid, metabolic disorders, and weight management.
Her holistic approach and commitment to sustainable lifestyle changes have helped over 2000 clients across five countries achieve their health goals. Ria combines her deep knowledge with compassionate care, making her a trusted dietitian in Pune and Mumbai.
Need Online Dietitian Consultation in India or Outside India ?
If you need any help or need online dietitian consultation in India, book an appointment with Dietitian Ria Hawle by filling up below form.
Get 20% off on all diet plans of Dietitian Ria Hawle if you book using below form. So, why wait? Get healthy with our best offline & online dietitian consultation plans now!
Our Address:
904, 9TH FLOOR, Karan Clarissa, Near Warje Malawadi Flyover, Warje, Pune, Maharashtra 411052
Phone:
+91-8208307124
Navigate to our Dietitian Clinic near Karve Nagar, Warje, Pune:
