True Food Kitchen is a popular health-conscious restaurant chain that serves a variety of salads, bowls, pizzas, and more. One of their signature dishes is the Korean noodle bowl, which features glass noodles, vegetables, and a spicy Korean-style sauce. For those looking to watch their calorie intake or follow a certain diet plan, the calorie count of any dish is an important factor. In this article, we will take a closer look at the Korean noodle bowl at True Food Kitchen and break down its overall calorie content and nutritional value.
Calorie Count Summary
According to True Food Kitchen’s online nutrition information, a regular size Korean noodle bowl contains approximately 640 calories. This calorie count is based on the standard recipe and serving size. The calorie content may vary slightly depending on any substitutions or modifications made to the dish. Nonetheless, the published calorie total provides a reasonable estimate of what to expect for this menu item. For reference, the daily calorie intake recommendation for the average moderately active adult is around 2,000-2,500 calories. So at 640 calories, this Korean noodle bowl represents approximately 25-30% of that, making it a fairly calorie-dense single dish.
Details on the Ingredients and Nutrition
To better understand what accounts for the 640 calories in True Food Kitchen’s Korean noodle bowl, let’s take a detailed look at the primary ingredients and nutrition information:
Glass Noodles
The bowl starts with a base of glass noodles, also known as cellophane noodles or bean thread noodles. These thin, translucent noodles are made from mung bean starch and water. A one cup serving of glass noodles contains around 210 calories, so the noodles likely contribute a significant portion of calories to this dish.
Vegetables
The Korean noodle bowl contains an assortment of fresh vegetables like cabbage, carrots, spinach, and red bell peppers. Vegetables are generally lower in calories, so these additions help to bulk up the dish while keeping the calorie count in check. A cup of cooked cabbage or spinach provides around 30 calories, while a cup of carrots or bell pepper contains about 50 calories. So the veggie mix adds vitamins and fiber without too many additional calories.
Protein
For extra protein, the bowl includes marinated organic tofu. A 3-ounce serving of tofu averages around 70-100 calories depending on preparation method. So the tofu likely adds a moderate amount of calories in addition to making the dish more filling.
Sauce
What gives this noodle bowl its Korean flair is an umami-filled sauce made with garlic, ginger, chili paste, and other seasonings. While chili paste and oil-based sauces can be high in calories, garlic and ginger provide big flavor with minimal calories. The sauce likely contributes some additional calories, but not nearly as much as the noodle and protein elements.
Nutrition Facts
Here is the full published nutrition information for the Korean noodle bowl at True Food Kitchen:
| Calories | 640 |
| Fat | 9g |
| Carbs | 117g |
| Protein | 21g |
| Fiber | 4g |
| Sugar | 10g |
| Sodium | 1179mg |
As you can see, the majority of the calories come from carbohydrates, which is expected given the starchy glass noodles. There is also a good amount of protein from the tofu. While relatively high in sodium, this Korean-inspired dish offers a balanced nutritional profile overall.
How the Calorie Count Compares to Other Menu Options
To put the 640 calories of the Korean noodle bowl in context, here is how it compares to the calorie counts of some other popular entrees at True Food Kitchen:
- Veggie-Packed Rainbow Salad with Grilled Chicken: 440 calories
- Mediterranean Veggie Burger: 680 calories
- Grilled Chicken Tacos with Sweet Potato Fries: 1050 calories
- Shrimp Fajitas: 770 calories
- Margherita Pizza: 770 calories
As you can see, the Korean noodle bowl falls around the middle of the pack in terms of calorie density. It has fewer calories than dishes like the tacos, fajitas or pizza, which can all top 700-1000 calories. But it has more calories than lighter options like the salads and veggie burgers. Overall, if you are looking for an entree under 700 calories at True Food Kitchen, the Korean noodle bowl is a tasty option that helps limit calorie intake without sacrificing flavor. Those with stricter diets or calorie budgets may want to opt for one of the salads or other lighter choices.
Tips for Making the Korean Noodle Bowl More Calorie Conscious
While 640 calories is not an outrageous amount for a filling entree salad, there are some ways you can modify this Korean noodle bowl to potentially reduce the calorie count:
- Request dressing and sauce on the side: Asking for sauces separately allows you to control how much you use.
- Skip the tofu: The marinated tofu, while adding protein and nutrition, also tacks on extra calories.
- Go easy on noodles: Request less noodles and extra veggies to cut some carbs and calories.
- Ask for brown rice noodles: If available, substituting regular noodles for a brown rice noodle alternative saves calories.
- Steer clear of additions like wontons: Sticking to just the noodle bowl avoids higher calorie add-ons.
- Split with a friend: Splitting this filling entree cuts the calories in half for a lighter meal.
Implementing some of these simple modifications allows you to enjoy the flavors of the Korean noodle bowl while potentially lowering the overall calorie content by 100-200 calories.
The Impact of Add-Ons and Customizations
It’s important to note that if you customize the Korean noodle bowl at True Food Kitchen with any add-ons, this will change the total calorie count you end up with. Some examples of possible add-ons and their calorie impact include:
- Add grilled chicken: +220 calories
- Add grilled shrimp: +150 calories
- Add avo-cashew dressing: +140 calories
- Add peanut-lime dressing: +120 calories
- Add wontons: +100 calories
So depending on what you tack on, you could be looking at a Korean noodle bowl with 800, 900 or even 1000+ calories. If limiting calories is your goal, it’s generally smartest to stick to the standard recipe. But you have the flexibility to customize and add mix-ins as desired to suit your preferences and nutrition needs. Just be nutrition-conscious when it comes to high calorie add-ons.
Low Calorie Asian-Inspired Alternatives
If you love the flavors of the Korean noodle bowl but are looking for lower calorie Asian-inspired options, here are some alternatives worth considering at True Food Kitchen or other restaurants:
- Miso soup and salad: Miso soup is just 50 calories for a cup and very nutritious. Pair it with a veggie-packed salad for a light meal under 300 calories.
- Steamed or stir-fried veggies: Choose a combo like broccoli, snap peas, mushrooms and peppers for an ultra low cal veggie dish.
- Chicken lettuce wraps: Lettuce wraps are a creative low carb, low calorie vessel for lean protein and veggies.
- Sesame ginger salad: A light ginger dressing adds lots of flavor to salads and keeps calories down.
- Shrimp and veggie rice bowl: Swap noodles for riced cauliflower or brown rice to save calories.
You can also build your own lower calorie Asian-inspired bowl at home by picking ingredients like riced cauliflower, zucchini noodles, or quinoa in place of higher calorie noodles and grains. Load up on as many veggies as possible and use calorie-smart sauces like chili garlic, hoisin, ponzu, or peanut sauce sparingly.
Should You Avoid This Dish or Modify?
At the end of the day, whether or not True Food Kitchen’s Korean noodle bowl fits into your diet or calorie goals comes down to your individual needs and preferences:
- If you have a daily calorie budget around 2,000, and you do not plan to have a large meal later, the standard Korean noodle bowl is a reasonable option as is.
- If you are following a strict 1,200-1,500 calorie diet, 640 calories is a fairly substantial amount for one meal. You may want to consider modifications, skipping add-ons, or splitting the dish to make it fit your calorie limits better.
- If you are not strictly counting calories, and you tend to be active, the published calorie total is not alarmingly high, and you can enjoy the Korean noodle bowl as is without guilt.
- If you do want to cut calories but don’t want to skip out on flavor and satisfaction, try some of the modifications suggested like dressing on the side, skipping tofu, or subbing brown rice noodles.
No matter your diet preferences, you can feel good about choosing this dish over more calorie-laden options like burgers, pizza, sandwiches, or entrees with heavy sauces or cheeses. Just be mindful of customizations, and adjust accordingly to make this tasty Korean-style noodle bowl work with your healthy eating regimen.
Conclusion
The Korean noodle bowl at True Food Kitchen provides a flavorful balance of noodles, vegetables, protein and umami sauce. While not the lowest calorie option at 640 calories for a regular size bowl, it does provide a more calorie-conscious alternative to many other restaurant entrees. Those with strict diet goals canimplement some modifications to potentially shave off some calories. Or you can simply enjoy this Asian-inspired dish as is, pair it with lighter sides, and account for itwhen budgeting your daily calorie intake. No matter how you customize it, the Korean noodle bowl makes for a nutritious and delicious meal. Keeping an eye on calorie totals allows you to feel goodabout choosing this tasty dish!