German Egg Spätzle Noodles
German spätzle are the traditional rustic egg noodles of southern Germany and Austria: fresh, irregular pieces with a much-loved chewy texture and a warm taste. They have a low glycemic index (clinically reviewed estimate ≈52), thanks to the egg yolk that brakes the starch.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Use them as a side dish in a measured portion (half a cup) next to meat and sautéed vegetables, to control the total carbohydrate of your meal.
Best preparation methods
Boil them briefly, then toss them in a pan with a little olive oil, a pinch of nutmeg and chopped parsley, and avoid drowning them in rich cheese.
Important Nutritional Note
The high egg content of spätzle dough lowers their glycemic index compared with ordinary white pasta, but they are still starch and need portion control in diabetes.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 165 kcal | 247.5 kcal |
| Protein | 6.8 g | 10.2 g |
| Carbohydrate | 31 g | 46.5 g |
| Available carbohydrate | 29.4 g | 44.1 g |
| Fat | 1.5 g | 2.2 g |
| Dietary fibre | 1.6 g | 2.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Grains & starches with a glycemic index (36), it ranks 16 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Are spätzle better than ordinary pasta for people with diabetes?
Yes, slightly: their glycemic index (≈52) is lower thanks to the high egg content, but moderation in quantity is essential.
How many calories are in a 150 g portion of cooked spätzle?
The portion contains about 250 kcal, 10 g of protein, 2 g of fat and around 46 g of carbohydrate.
Can spätzle be made with wholemeal flour?
Yes. Mixing in wholemeal wheat or spelt flour adds fibre and gives them an excellent nutty, rustic flavour.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.