Quick Answer
Yakisoba noodles can be considered a relatively low-calorie food option, but the calorie content depends largely on how they are prepared. Plain yakisoba noodles typically contain around 160 calories per 2 oz (56g) serving. However, yakisoba dishes often contain ingredients like meat, vegetables, and sauce that can significantly increase the calorie count. Overall, yakisoba noodles are a better low-calorie choice compared to higher-calorie pasta options like spaghetti or fettuccine. Moderating portion sizes and limiting high-calorie additions like fatty meats and heavy sauces can help keep yakisoba noodle dishes relatively low in calories.
Calories in Plain Yakisoba Noodles
Yakisoba noodles themselves are typically made from wheat flour and contain minimal calories on their own.
Here is the nutrition information for a 2 oz (56g) serving of plain yakisoba noodles (1):
| Calories | 160 |
|---|---|
| Total Fat | 0.5g |
| Sodium | 5mg |
| Total Carbs | 32g |
| Dietary Fiber | 1g |
| Sugars | 0g |
| Protein | 5g |
As you can see, a 2 oz serving of plain, dry yakisoba noodles contains around 160 calories, with the majority of calories coming from carbohydrates. There is minimal fat or added sugar.
The 160 calories for 2 oz of noodles is considered relatively low, compared to other types of Japanese or Asian wheat noodles:
– Soba noodles = 180 calories per 2 oz
– Ramen noodles = 200 calories per 2 oz
– Udon noodles = 190 calories per 2 oz
So plain yakisoba noodles are a slightly lower-calorie noodle choice than these other popular options.
Calories in Yakisoba Noodle Dishes
While the noodles themselves are low in calories, yakisoba dishes containing ingredients like meat, vegetables, and sauce can range much more widely in calories.
For example, here is the calorie content for 1 cup of three popular yakisoba noodle preparations (2, 3, 4):
| Yakisoba Dish | Calories |
|---|---|
| Plain yakisoba noodles | 160 |
| Chicken yakisoba | 303 |
| Shrimp yakisoba | 356 |
| Vegetable yakisoba | 210 |
As you can see, additions like protein and vegetables can significantly boost the calorie content of a yakisoba meal. A shrimp or chicken yakisoba can contain over 200 more calories than plain yakisoba noodles.
However, yakisoba noodle dishes are still generally lower in calories than noodle dishes made from higher-calorie pasta options:
– Chicken Alfredo fettuccine = 500 calories per cup
– Spaghetti with meatballs = 450 calories per cup
– Lo mein with pork = 370 calories per cup
So while ingredients can increase the calorie content, yakisoba noodle dishes tend to be lower in calories than lo mein, ramen, pasta Alfredo, or other noodle dishes made with higher-calorie noodles.
Tips for Making Low-Calorie Yakisoba
Here are some tips to keep your yakisoba noodles and dishes lower in calories:
– Stick to a 2 oz portion of noodles per serving – Around 160 calories per 2 oz dry noodles is considered a modest portion.
– Load up on vegetables – Add lots of low-calorie veggies like cabbage, carrots, bean sprouts, mushrooms, etc.
– Limit high-fat meats – Opt for leaner proteins like chicken breast, shrimp or extra-firm tofu instead of higher-fat meats.
– Choose lighter sauces – Ginger soy sauce or flavored vinegars add lots of flavor with minimal calories compared to heavy stir-fry sauces.
– Moderate oil – Use small amounts of heart-healthy fats like sesame oil or olive oil for cooking.
– Skip the deep-frying – Fry in a non-stick pan or bake your noodles instead of deep-frying which adds a lot of calories from oil.
– Watch portion sizes – Fill up on veggie sides to keep your overall meal balanced and moderate in calories.
Following these tips can help keep your yakisoba noodle dishes relatively low in calories while still providing satisfying flavor.
Health Benefits of Yakisoba Noodles
In addition to being relatively low in calories, yakisoba noodles have some other nutritional benefits:
Rich in Carbs for Energy
The main nutrient in yakisoba noodles is carbohydrates from wheat flour. A 2 oz serving provides around 32g of carbs, primarily in the form of starch (1). This makes yakisoba a good energizing carb source to fuel your active lifestyle. The carbs get digested into glucose and provide a steady source of energy for your muscles and brain.
Packed with B Vitamins
Yakisoba noodles are enriched with B vitamins like folate, thiamin, riboflavin and niacin (1). These essential vitamins help support energy production, nervous system health, red blood cell formation and other vital functions in the body. Just a 2 oz serving of yakisoba provides between 5-20% of the recommended daily intake for these B vitamins.
Contains Fiber for Digestion
A serving of yakisoba contains 1-3 grams of dietary fiber (1). This fiber comes from the wheat bran in the noodles. Consuming fiber is important for healthy digestion and preventing constipation. Fiber also helps you feel full and satisfied after eating.
Good Source of Iron
Yakisoba noodles contain around 1 milligram of iron per serving (1). This mineral is essential for oxygen transport in the blood and aids in energy production. Many people, especially menstruating women, can benefit from getting more iron from foods like yakisoba noodles.
May Support Heart Health
Replacing refined grains like white pasta with whole grains like yakisoba noodles may provide some protection for heart health. Whole grain foods contain more fiber, antioxidants and nutrients than refined grains. Eating whole grains is linked with reduced LDL cholesterol, lower blood pressure and decreased risk of heart disease (5).
So in addition to being relatively low in calories, yakisoba noodles provide important vitamins, minerals, fiber and antioxidants from whole grains that can benefit your health.
Are Yakisoba Noodles Gluten Free?
No, traditional yakisoba noodles are not gluten-free. They are made from wheat flour, which naturally contains the protein gluten.
People with celiac disease or gluten sensitivity should avoid yakisoba noodles and opt for gluten-free alternatives instead.
There are some gluten-free yakisoba noodle options made from ingredients like rice, buckwheat or mung bean. However, these gluten-free yakisoba noodles will have slightly different nutritional information than traditional wheat noodles.
Some people also use shirataki noodles as a gluten-free, low-carb replacement for yakisoba noodles in dishes. Shirataki noodles are made from the konjac plant and contain just 10 calories per serving (6).
So in summary:
– Regular yakisoba contains gluten
– Gluten-free alternative noodles are available
– Shirataki noodles can mimic the texture of yakisoba minus the carbs and calories
Those with celiac disease or gluten intolerance should be vigilant about only choosing certified gluten-free yakisoba noodle replacements to avoid reaction symptoms.
Low Calorie Yakisoba Recipe Ideas
Here are some healthy, low-calorie recipe ideas featuring yakisoba noodles:
1. Veggie Yakisoba
– 2 oz yakisoba noodles
– 1 cup broccoli florets
– 1 carrot, julienned
– 1 cup bean sprouts
– 2 tbsp reduced sodium soy sauce
– 1 tsp sesame oil
– 1 tbsp rice vinegar
– 1 tsp honey
– 1 garlic clove, minced
– Green onions for garnish
Saute the vegetables until tender crisp. Add noodles and sauce ingredients. Cook until heated through. Top with green onions.
Calories per serving: 210
2. Shrimp and Snow Pea Yakisoba
– 2 oz yakisoba noodles
– 4 oz shrimp, peeled and deveined
– 1 cup snow peas
– 1 red bell pepper, sliced
– 1 tbsp oyster sauce
– 1 tsp toasted sesame oil
– Juice from 1 lime
– Crushed red pepper flakes (optional)
Saute the shrimp and vegetables until almost cooked through. Add noodles and sauce ingredients and cook until heated through and shrimp is opaque. Top with lime juice and red pepper flakes.
Calories per serving: 330
3. Teriyaki Chicken Yakisoba
– 2 oz yakisoba noodles
– 4 oz boneless, skinless chicken breasts, diced
– 1 cup broccoli florets
– 1 carrot, cut into matchsticks
– 1 green onion, sliced
– 2 tbsp teriyaki sauce
– 1 tsp olive oil
Saute the chicken and vegetables until chicken is cooked through. Add noodles and teriyaki sauce, heating through. Garnish with green onions.
Calories per serving: 320
4. Tofu Vegetable Stir Fry Yakisoba
– 2 oz yakisoba noodles
– 4 oz extra firm tofu, diced
– 1 cup mushrooms
– 1 cup cabbage, shredded
– 1 tbsp reduced sodium soy sauce
– 1 tbsp rice vinegar
– 1 tsp sesame oil
– 1⁄2 tsp chili garlic sauce
– Cilantro for garnish
Saute the tofu and vegetables until browned. Add noodles and sauce ingredients, heating through. Garnish with fresh cilantro.
Calories per serving: 280
Conclusion
Yakisoba noodles can be part of a healthy, low-calorie diet when preparing them with lots of veggies and lean proteins. Opt for reasonable 2 oz portions of noodles and pile your dish high with nutrient-dense ingredients like cabbage, carrots, broccoli and mushrooms.
Limit high-fat, high-calorie additions like fatty meats, deep-frying, and heavy sauces. With sensible portions and ingredients, yakisoba noodle dishes can provide under 300 calories per serving along with energizing carbs and healthy nutrients.
So are yakisoba noodles low calorie? Overall, yes – yakisoba makes a lighter, more nutritious alternative to higher calorie pasta dishes. Just be mindful of portions and preparation methods for the healthiest and lowest calorie yakisoba noodle meals.
