Udon soup has become an increasingly popular dish, especially outside of Japan where it originated. With its thick, chewy noodles and hearty broth, udon makes for a comforting and filling meal. But is this traditional Japanese noodle soup actually good for you? Here’s a comprehensive look at the nutritional profile of udon soup and whether it deserves a place in a healthy diet.
What is Udon Soup?
Udon refers to thick, wheat flour noodles that are a staple of Japanese cuisine. Udon noodles have a delightfully chewy texture and nutty, mildly sweet flavor.
Udon soup features these noodles swimming in a savory broth along with a variety of mix-ins like:
- Dashi – a Japanese stock made from seaweed and dried fish
- Soy sauce
- Mirin – a sweet Japanese rice wine
- Fish or meat
- Vegetables like shiitake mushrooms, green onions, and cabbage
- Tempura – bits of fried vegetables or seafood
- Tofu
There are many regional variations of udon soup in Japan, but two of the most popular are:
- Kake udon – udon noodles in a simple dashi and soy sauce broth
- Kitsune udon – udon topped with sweetened aburaage fried tofu
While the ingredients can differ, udon soup is cherished in Japan for its pure and simple flavors.
Quick Answer: Is Udon Soup Healthy?
Udon soup can be a nutritious choice, depending on how it’s prepared. At its healthiest, udon soup includes fiber-rich noodles, protein from fish or tofu, and antioxidants from mushrooms and greens. However, tempura or fatty meats can make the soup less healthy. Overall, udon soup falls somewhere in the middle on the health spectrum – a better choice than ramen but not as healthy as a vegetable-packed miso soup.
Nutritional Profile of Udon Soup
To get a better idea of the health factors at play, let’s break down the nutritional contents of a typical bowl of udon soup:
Carbohydrates
The bulk of udon soup’s calories come from the wheat flour noodles. One cup of fresh udon noodles contains:
- Calories: 220
- Carbs: 45g
- Fiber: 2g
- Sugar: 1g
So in a large bowl of soup you may get 60-80g of carbs, mostly coming from the noodles. That’s a high carb meal, but udon noodles have a low glycemic index, meaning they are digested and absorbed slowly. This helps prevent blood sugar spikes.
Protein
Udon noodles themselves contain 6g of protein per cup. The broth, fish, meat, or tofu can provide another 15-25g of protein or more. So a hearty udon soup can deliver 20-30g of filling protein.
Fat
The noodles are low in fat, but the soup’s ingredients like dashi, oils, and possible tempura boost the fat content. You could get 10-20g of fat in a bowl depending on what’s added. Opting for low-fat ingredients helps keep fat down.
Sodium
The salty soy sauce and dashi broth mean that udon soups are quite high in sodium. A single bowl can contain 1000-2000mg, accounting for nearly an entire day’s worth of sodium. Lower sodium options would be better for heart health.
Fiber
The udon noodles provide a bit of fiber, around 2-3g per serving. Adding mushrooms and greens can boost the fiber content by a few grams. Overall, udon soup is moderately high in fiber for a soup.
Vitamins and Minerals
Udon noodles are enriched with B vitamins like thiamine, riboflavin, and iron. The vegetables provide antioxidants like vitamin C along with minerals like potassium and magnesium. Using a fish or seaweed dashi can add trace minerals like iodine and zinc.
Micronutrients in 1 Bowl of Udon Soup
| Micronutrient | Amount |
|---|---|
| Calories | 400-600 |
| Carbs | 60-90g |
| Fiber | 4-6g |
| Protein | 20-30g |
| Fat | 10-20g |
| Sodium | 1000-2000mg |
| Sugars | 5-10g |
| Vitamin A | 15% DV |
| Vitamin C | 15% DV |
| Iron | 10% DV |
| Potassium | 10% DV |
Potential Health Benefits of Udon Soup
When prepared with nutrient-dense whole food ingredients, udon soup can be a good source of:
Lean Protein
The noodles coupled with fish, meat, or tofu provide filling protein to keep you satisfied. Protein also helps maintain and repair muscles.
Complex Carbs
Unlike simple carbs, the complex carbs in udon noodles break down slowly to provide sustained energy. The carbs may also feed beneficial gut bacteria through the prebiotic fiber.
Gut-Healthy Fiber
The udon noodles and any veggies provide insoluble fiber that promotes regularity and gut health. The prebiotic fiber in udon noodles may also help feed probiotics.
Immune-Boosting Mushrooms
Mushrooms like shiitakes contain polysaccharides that may enhance immune function and lower inflammation.
Heart-Healthy Omega-3s
Using an oily fish like salmon for the broth can provide anti-inflammatory omega-3 fatty acids.
Antioxidants
Ingredients like mushrooms, greens, and tofu contain antioxidants that combat free radical damage linked to chronic disease.
So in moderation, udon soup can be a well-rounded healthy meal that provides protein, complex carbs, and protective antioxidants.
Potential Health Risks of Udon Soup
However, udon soup also comes with some possible downsides:
High in Sodium
The salty broth means udon soup is very high in sodium, which may increase blood pressure in those with hypertension.
Higher in Carbs
While the carbs are mainly healthy complex carbs, the large portion of noodles still spikes the carb count. This may be unsuitable for low-carb diets.
Could Contain Unhealthy Fats
Tempura, fatty meats, and frying oils can load up the soup with saturated fats and trans fats that raise cholesterol.
Low in Vitamins and Minerals
Besides the trace minerals from the noodles, udon soup generally lacks vitamin-rich vegetables and is not high in micronutrients.
Low in Calories for Some
The 400-600 calories in a bowl may not be enough for some active individuals or athletes who require higher caloric intake.
So while delicious, udon soup eaters should be mindful of sodium content and added fats. Enjoying udon soup along with a salad or side of veggies can help round out the nutritional profile.
Tips for Building a Healthy Udon Soup
Here are some easy ways to construct a more nutritious udon soup while keeping the flavors you love:
Choose Low-Sodium Broth
Opt for a homemade or reduced sodium broth to avoid excess salt. Or use part dashi and part chicken or vegetable broth.
Increase Veggies
Load up on mushrooms, bok choy, spinach, carrots, and beansprouts for fiber, vitamins, and minerals.
Add Seafood
Sustainable seafood like shrimp, salmon, or scallops offers lean protein and anti-inflammatory omega-3s.
Use Healthy Fats
Instead of tempura, fry ingredients lightly in avocado, olive, or sesame oil for healthy unsaturated fats.
Top with Herbs
Fresh herbs like cilantro, basil, and scallions provide nutrients without adding calories.
Use Whole Grains
Try blending udon noodles with soba or brown rice noodles for extra fiber.
Boost Protein
Add extra protein with edamame, eggs, chicken, or nut butters to increase satisfaction.
Healthier Udon Soup Recipes
Here are some tasty recipes for healthy udon soup:
1. Shiitake Mushroom Udon Soup
Ingredients: dashi, udon noodles, shiitake mushrooms, spinach, green onions, carrot, sesame oil.
This vegetarian soup is packed with immune-enhancing mushrooms and greens.
2. Udon Seafood Stew
Ingredients: udon noodles, shrimp, salmon, dashi, miso paste, ginger, shiitake mushrooms.
This hearty stew delivers lean protein from seafood plus gut-healthy miso.
3. Spicy Chicken Udon Soup
Ingredients: udon noodles, chicken breast, baby bok choy, chili-garlic sauce, cilantro.
The chicken and bok choy provide filling protein and minerals without excessive carbs.
4. Tofu and Vegetable Udon
Ingredients: udon noodles, soft tofu, dashi, mushrooms, spinach, green onion, carrot.
This light vegetarian soup is low in calories but high in nutrients.
5. Tempura Udon Soup
Ingredients: udon noodles, dashi, mixed tempura vegetables, ginger, bonito flakes.
The tempura adds crunchy texture and flavor while keeping it lighter than shrimp or meat tempura.
Is Udon Soup Healthier than Ramen?
Both udon soup and ramen are tasty Japanese noodle soups. But is one healthier than the other? Here’s how they compare:
Noodles
Udon noodles are made from nutrient-enriched wheat flour while ramen noodles typically contain refined wheat flour with little nutrition. Point for udon.
Sodium
Ramen soup tends to be higher in sodium on average, while udon soup sodium can vary greatly. Slight edge to udon.
Broth
Udon broth is dashi and soy sauce based, while ramen broth often relies more on salt and oils. Udon broth wins.
Toppings
Both udon and ramen soups can feature healthy meats and veggies or heavily fried/fatty toppings. This one is a toss up.
Satiety
The thick udon noodles may be more filling than ramen’s thin noodles. Point for udon.
Nutrition
While neither is low-calorie, udon soup offers more protein, fiber, and micronutrients. Advantage udon.
So while it’s close, the more nutrient-dense broth, filling noodles, and fewer added oils give udon soup a slight health advantage over classic ramen. But both can be satisfying lower-carb options in moderation.
Udon Soup vs. Pho
Pho and udon are two of the most popular Asian noodle soups. How do they compare nutritionally?
Broth
Pho broth is lightly seasoned with aromatics like ginger and star anise, lower in sodium than udon broth. Point pho.
Noodles
Rice noodles have less nutrition than udon, but are gluten-free. Small edge pho for the gluten-free aspect.
Protein
Pho often contains lean beef along with the noodles, while udon may have just tofu or seafood. Extra protein gives pho the advantage.
Vegetables
Both soups can contain veggies, but pho tends to have more. Point pho.
Sodium
While lower sodium than udon broth, those table condiments add up in pho. Slight win for udon.
Fluids
The broth in pho is designed to be sipped throughout the meal, increasing hydration. Udon broth is taken more with the noodles. Edge pho.
In the end, pho ekes out the health win for its hydrating broth, lean protein, and veggie abundance. But udon is close behind. Choosing whole food toppings for either soup is the key for the healthiest experience.
Frequently Asked Questions
Is udon or soba healthier?
Both udon and soba are whole grain Japanese noodle varieties that can be part of a healthy diet. Soba noodles are made from nutrient-dense buckwheat flour and are gluten-free, giving them a slight nutritional advantage over wheat flour udon. However, udon noodles contain more protein. Both provide fiber, minerals, and antioxidants.
Is udon low carb?
No, udon noodles are not low carb. One cup of fresh udon noodles contains around 45g of carbohydrates, mostly in the form of starch. However, udon noodles have a low glycemic index, meaning the carbs break down slowly to minimize spikes in blood sugar. People on a low carb diet should limit portion size.
Is udon high in calories?
Udon noodles are fairly high in calories, with about 220 calories in 1 cup of fresh noodles. A large bowl of udon soup can range from 400-600 calories depending on the ingredients and toppings. While not low calorie, the protein and fiber make udon soup more filling than ramen or pho.
Is udon healthier than pasta?
Compared to wheat pasta, udon noodles are healthier in several ways. Udon noodles contain more protein, fiber, B vitamins, and minerals than traditional Italian pasta. The glycemic index is lower as well. However, some nutrient-enriched or gluten-free pasta varieties may be comparable to udon in nutrition.
Does udon soup have gluten?
Yes, udon noodles are made from wheat flour containing gluten. Therefore, udon soup is not suitable for anyone who needs to follow a gluten-free diet due to celiac disease or gluten intolerance. There are some gluten-free udon noodle substitutes made from rice or arrowroot flour available in specialty stores.
Conclusion
Udon soup can provide a comforting warmth along with essential nutrients. At its healthiest, udon features fiber-rich noodles, antioxidant-packed mushrooms and greens, and lean protein or seafood. Limiting sodium and unhealthy fats is key. Compared to ramen or pho, udon sits in the middle – not the healthiest soup but a better choice than ramen with its fortified noodles, fish broth, and lower sodium. With mindful preparation, udon soup can be part of an overall balanced diet. Just beware of excessive carbs or sodium, especially for those monitoring heart health, diabetes risk, or on a specific eating plan.
