Vermicelli, made from soy
Whole food · Legumes and Legume Products
Photo: Wikipedia
Soy vermicelli is a translucent, chewy noodle made from mung bean starch (often labeled as 'cellophane' or 'glass' noodles), not soy. It has a neutral, slightly earthy taste and a delightfully slippery, springy texture that soaks up sauces beautifully. Nutritionally, it is a very low-fat, high-carb energy source, providing quick fuel with minimal protein.
Calorie split: 0% protein · 100% carbs · 0% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible ability to absorb flavors and its fun, slippery texture that makes every bite interesting. It's a beloved staple in many Asian cuisines for its versatility, serving as a light base for salads or a hearty component in soups and stir-fries.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content can cause rapid blood sugar spikes, making it a poor choice for those managing diabetes or on low-carb diets. To counteract this, pair it with ample protein (like tofu, shrimp, or chicken) and non-starchy vegetables, and practice portion control. Always soak it in hot water, not boiling, to achieve the ideal texture without becoming mushy.
Key benefits
- Gluten-free and low in fat
- Provides quick energy from carbohydrates
- Adds a unique, satisfying chewy texture to dishes
- Very low in sodium and cholesterol
- Versatile base for both hot and cold preparations
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its common name 'cellophane noodle,' it is not made from cellophane but from starch; the name comes from its transparent, plastic-like appearance when cooked.
Full nutrition (USDA data · scales with serving)
| Water | 11.9 g |
| Energy | 331 kcal |
| Energy | 1383 kj |
| Protein | 0.10 g |
| Total lipid (fat) | 0.10 g |
| Ash | 5.6 g |
| Carbohydrate, by difference | 82.3 g |
| Fiber, total dietary | 3.9 g |
| Total Sugars | 17.4 g |
| Calcium, Ca | 55.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 2.0 mg |
| Phosphorus, P | 20.0 mg |
| Potassium, K | 3.0 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 4.2 mg |
| Copper, Cu | 1.9 mg |
| Selenium, Se | 27.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 177 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 22.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 37.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.51 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.01 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Rice and vermicelli mix, beef flavor, unprepared — USDA does not publish this profile for Vermicelli.
| Tryptophan | 0.11 g |
| Threonine | 0.27 g |
| Isoleucine | 0.37 g |
| Leucine | 0.66 g |
| Lysine | 0.25 g |
| Methionine | 0.17 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.45 g |
| Tyrosine | 0.26 g |
| Valine | 0.44 g |
| Arginine | 0.49 g |
| Histidine | 0.19 g |
| Alanine | 0.36 g |
| Aspartic acid | 0.55 g |
| Glutamic acid | 2.7 g |
| Glycine | 0.32 g |
| Proline | 0.79 g |
| Serine | 0.44 g |
FAQ
Are soy vermicelli and cellophane noodles the same thing?
Yes, they are the same product, also known as glass noodles or bean thread noodles. The name 'soy vermicelli' is a misnomer; they are typically made from mung bean starch, not soy.
How do I prevent them from clumping together?
After soaking or briefly boiling, drain and rinse immediately with cold water. Toss with a tiny amount of oil (like sesame or vegetable oil) to keep the strands separate.
Can I eat them raw?
No. They must be rehydrated in hot water or cooked before eating. They are very hard and inedible in their dry state.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.31 kcal/g · 0% calories from protein · 3.9 g fiber · 17.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.