Udon noodles are a thick wheat flour noodle found in Japanese cuisine, and are similar to the Italian spaghetti noodle. It was first introduced to the Japanese culture by a Buddhist priest named Kukai in the 9th century A.D., according to the Asian Food Grocer website. Udon noodles are usually eaten with broth or chilled. The nutrient composition of udon noodles is similar to pasta and can easily fit into a healthy diet plan.
Serving Size and Calories
Food serving sizes listed on nutrition facts labels are standardized to help you compare similar food products. For example, both udon noodles and spaghetti pasta have a serving size of 2 oz. It is important to pay attention to a food item's serving size because it determines the calories and nutrients. A 2 oz. serving of dry udon noodles contain 200 calories.
Fat
Udon noodles are very low in fat. One 2 oz. serving contains 1 g of total fat and 0 g of saturated fat. The USDA dietary guidelines recommend you limit your fat intake to 20 to 35 percent of your total calorie intake and your total saturated fat intake to less than 10 percent of your total calories. On a 2,000-calorie diet that means 44 to 78 g of total fat a day and less than 22 g of saturated fat a day.
Carbohydrates
The primary ingredient of the udon noodle is wheat, making it a high carbohydrate food. Each 2 oz. serving of udon noodles contains 40 g of carbohydrates and 1 g of fiber. About 45 to 65 percent of your daily calorie needs come from carbohydrates. Carbohydrates provide your body with energy. Udon noodles are not a significant source of fiber. Including foods high in fiber in your diet can help control hunger and lower blood cholesterol levels. Healthy women need about 21 to 25 g of fiber a day, and healthy men need 30 to 38 g of fiber per day.
Protein
A 2 oz. serving of dry udon noodles contains 7 g of protein. As a plant-based source of protein, udon noodles do not provide all of the essential amino acids. But if you eat a balanced diet that includes vegetables and whole grains, you will adequately meet all of your amino acid needs. Most Americans get more than enough protein in their diets, according to the Centers for Disease Control and Prevention. Adult women need 46 g of protein a day, and adult men need 56 g of protein a day.
References
- LIVESTRONG.com: MyPlate: Trader Joe's Organic Udon Noodles
- CDC: Nutrition Basics: Protein
- McKinley Health Center: Macronutrients: The Importance of Carbohydrate, Protein and Fat
- FDA: How to Understand and Read the Nutrition Facts Label
- USDA: Dietary Guidelines for Americans: Key Recommendations
- MayoClinic.com: Dietary Fiber: Essential For a Healthy Diet
Member Comments