Udon
Good nutritional profile
Thick Japanese wheat noodles in broth.
Udon is thick, chewy Japanese wheat noodles served in a hot broth of dashi, soy sauce and mirin, topped with green onion and often shrimp tempura, a soft egg, fried tofu or fish cake. It is mostly refined carbohydrate with a little protein and low fat, while the soy-based broth makes it high in sodium. Leaving some of the broth in the bowl cuts the salt; tempura adds fat.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3g | 5.4% |
| Fat | 1g | 1.4% |
| Carbs | 12g | 4.0% |
| Simple Sugars | 4.2g | Estimate |
| Complex Carbs | 6.8g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 83g | 3.3% |
| Calories | 70 | 3.1% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.18 | g | 0.9% |
| Monounsaturated | 0.28 | g | 1.1% |
| Polyunsaturated | 0.38 | g | 2.9% |
| Omega-3 | 0.114 | g | Estimate |
| EPA | 22 | mg | 2.4% |
| DHA | 31 | mg | 3.4% |
| Omega-6 | 0.266 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.65 | mg |
| Vitamin E | 0.16 | mg |
| Selenium | 11.5 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 5.59 | mcg | 0.6% |
| vitamin B1 | 0.022 | mg | 1.8% |
| vitamin B2 | 0.042 | mg | 3.2% |
| vitamin B3 | 0.525 | mg | 3.3% |
| vitamin B6 | 0.024 | mg | 1.4% |
| vitamin B9 | 5.04 | mcg | 1.3% |
| vitamin B12 | 0.305 | mcg | 12.7% |
| vitamin C | 0.646 | mg | 0.7% |
| vitamin D | 0.005 (0 IU) | mcg | 0.0% |
| vitamin E | 0.162 | mg | 1.1% |
| vitamin K | 6.14 | mcg | 5.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 10.5 | mg | 1.1% |
| iron | 0.344 | mg | 1.9% |
| magnesium | 10.2 | mg | 2.5% |
| phosphorus | 52.4 | mg | 7.5% |
| potassium | 82.4 | mg | 3.2% |
| sodium | 361 | mg | 15.7% |
| zinc | 0.213 | mg | 1.9% |
| copper | 0.038 | mg | 4.2% |
| manganese | 0.142 | mg | 6.2% |
| selenium | 11.5 | mcg | 20.9% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 62 | mg | 8.9% | 103% |
| Isoleucine | 125 | mg | 8.9% | 111% |
| Leucine | 213 | mg | 7.8% | 93% |
| Lysine | 176 | mg | 8.4% | 98% |
| Methionine | 115 | mg | 11.0% | 133% |
| Phenylalanine | 218 | mg | 12.5% | 142% |
| Threonine | 106 | mg | 10.1% | 113% |
| Tryptophan | 33 | mg | 11.8% | 133% |
| Valine limiting | 134 | mg | 7.4% | 89% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Udon noodles 300 g
- Dashi stock 800 ml
- Soy sauce 3 tbsp
- Mirin 2 tbsp
- Prawn tempura or boiled eggs 2
- Spring onions, sliced 2
- Kamaboko fish cake, sliced 50 g
Instructions
- 1
Bring the dashi to a simmer in a large pot and season with soy sauce and mirin to make the broth.
- 2
Cook the udon noodles in a separate pot of boiling water according to the package, then drain.
- 3
Divide the hot noodles between two deep bowls.
- 4
Ladle the hot broth over the noodles.
- 5
Top with sliced fish cake, a soft-boiled egg or a piece of prawn tempura, and spring onions.
- 6
Serve immediately while piping hot.