Yakisoba
Moderate nutritional value
Japanese stir-fried wheat noodles with pork belly, cabbage and sauce.
Yakisoba is a Japanese stir-fry of steamed wheat noodles with thinly sliced pork belly, cabbage, onion, carrot and bean sprouts, tossed in a tangy Worcestershire-based sauce and topped with pickled red ginger and aonori. A 360 g plate has about 555 kcal, 69 g of carbohydrate, mostly from refined noodles, 23 g of fat and about 1,440 mg of sodium. Doubling the cabbage and sprouts adds volume for few calories.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5.2g | 9.3% |
| Fat | 6.3g | 9.0% |
| Carbs | 19g | 6.3% |
| Simple Sugars | 6.65g | Estimate |
| Complex Carbs | 10.65g | Estimate |
| Fiber | 1.7g | 6.8% |
| Water | 68g | 2.7% |
| Calories | 154 | 6.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.78 | g | 8.9% |
| Monounsaturated | 2.8 | g | 11.2% |
| Polyunsaturated | 1.12 | g | 8.6% |
| Omega-3 | 0.336 | g | Estimate |
| Omega-6 | 0.784 | g | Estimate |
| Trans | 0.03 | g | 1.5% |
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 | 7.12 | mg |
| Vitamin E | 0.37 | mg |
| Selenium | 14.3 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 36.5 | mcg | 4.1% |
| vitamin B1 | 0.075 | mg | 6.3% |
| vitamin B2 | 0.074 | mg | 5.7% |
| vitamin B3 | 1.06 | mg | 6.6% |
| vitamin B6 | 0.11 | mg | 6.5% |
| vitamin B9 | 16.7 | mcg | 4.2% |
| vitamin B12 | 0.07 | mcg | 2.9% |
| vitamin C | 7.12 | mg | 7.9% |
| vitamin D | 0.253 (10 IU) | mcg | 1.7% |
| vitamin E | 0.367 | mg | 2.4% |
| vitamin K | 20.7 | mcg | 17.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 28 | mg | 2.8% |
| iron | 0.86 | mg | 4.8% |
| magnesium | 19.5 | mg | 4.9% |
| phosphorus | 73.2 | mg | 10.5% |
| potassium | 202 | mg | 7.8% |
| sodium | 400 | mg | 17.4% |
| zinc | 0.675 | mg | 6.1% |
| copper | 0.106 | mg | 11.8% |
| manganese | 0.264 | mg | 11.5% |
| selenium | 14.3 | mcg | 26.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 155 | mg | 22.1% | 136% |
| Isoleucine | 217 | mg | 15.5% | 102% |
| Leucine | 386 | mg | 14.1% | 89% |
| Lysine limiting | 272 | mg | 13.0% | 80% |
| Methionine | 168 | mg | 16.0% | 103% |
| Phenylalanine | 366 | mg | 20.9% | 125% |
| Threonine | 202 | mg | 19.2% | 113% |
| Tryptophan | 63 | mg | 22.5% | 134% |
| Valine | 241 | mg | 13.2% | 85% |
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Allergens
Recipe
See full recipeIngredients
- Fresh yakisoba noodles (steamed) 3 packs (450 g)
- Pork belly, thinly sliced 150 g
- Cabbage, cut into 3 cm pieces 250 g
- Onion, sliced 1 small (100 g)
- Carrot, cut into thin strips 1/2 (50 g)
- Bean sprouts 100 g
- Vegetable oil 1 tbsp
- Worcestershire sauce (Japanese-style) 3 tbsp
- Oyster sauce 1 tbsp
- Ketchup 1 tbsp
- Soy sauce 1 tsp
- Sugar 1 tsp
- Salt and white pepper 1/4 tsp salt, a pinch of pepper
- Pickled red ginger and aonori to serve
Instructions
- 1
Mix the Worcestershire sauce, oyster sauce, ketchup, soy sauce and sugar in a small bowl.
- 2
Microwave the noodles in their bags for 1 minute, then loosen them with your fingers.
- 3
Heat the oil in a large frying pan or wok over medium-high heat, add the pork, season with salt and pepper and fry for 3 minutes until lightly browned.
- 4
Add the onion and carrot and stir-fry for 2 minutes, then add the cabbage and stir-fry for 2 minutes more.
- 5
Add the noodles and bean sprouts and toss for 2 minutes until the noodles are hot.
- 6
Pour in the sauce and toss for 1-2 minutes until the noodles are evenly coated and slightly caramelized.
- 7
Serve topped with pickled red ginger and a sprinkle of aonori.