The Shanghai noodle is a fresh, thick, egg and wheat noodle. It is most often used in Chinese stir fries or soups. As an egg-based noodle, it can be higher in fat than other types of noodles. Knowing the nutrition information for the Shanghai noodle can make it easier for you to make adjustments to your diet so it fits into your meal plan.
A 1 cup serving of fresh Shanghai noodles contains 180 calories. Cooked spaghetti, which can be a substitute for Shanghai noodles, contains 221 calories per 1-cup serving. Choosing the lower-calorie food option can help you save calories overall and aid in weight loss and maintenance.
Fat and Cholesterol
The one significant difference between Shanghai noodles and spaghetti noodles is the fat content. A 1-cup serving of Shanghai noodles contains 6 g of total fat, 1 g of saturated fat and 13 mg of cholesterol. By comparison, a 1-cup serving of cooked spaghetti contains 1 g of total fat, 0.2 g of saturated fat and 0 mg of cholesterol. Fat is a necessary nutrient, but you should limit your intake of total fat to 20 to 35 percent of calories, saturated fat to less than 10 percent of calories and cholesterol to less than 300 mg a day.
Most of the calories in the Shanghai noodles comes from carbohydrates. A 1-cup serving contains 23 g of carbohydrates and 2 g of fiber. Carbohydrates should provide most of your calories, acting as your body's preferred source of energy. You should get 45 to 65 percent of your calories from carbohydrates. Although not a significant source of fiber, Shanghai noodles can help you get closer to meeting your dietary needs. Fiber offers a number of health benefits, including appetite control, improved bowel movements and can help reduce cholesterol levels. Adult women need 21 to 25 g of fiber a day, and adult men need 30 to 38 g of fiber a day.
Shanghai noodles are also a good source of protein. A 1-cup serving contains 9 g. Women need about 46 g a day, and men need 56 g. One serving of the Shanghai noodles meets about 20 percent of your daily protein needs.
In addition to being higher in fat than the spaghetti noodle, the Shanghai noodle is also higher in sodium. A 1-cup serving of Shanghai noodles contains 240 mg of sodium, versus 1 mg of sodium in 1-cup of cooked spaghetti. High intakes of sodium can increase your risk of developing hypertension, or high blood pressure. Monitoring your intake can help you keep your levels in check. Try to limit your daily intake to less than 2,300 mg a day.
- Cook's Thesaurus; Asian Wheat Noodles: Shanghai Noodles; Lori Alden, 2005
- My Fitness Pal: Calories in Shanghai Noodles
- USDA: Nutrient Database: Spaghetti, Cooked, Enriched, Without Added Salt
- U.S. Department of Agriculture: Dietary Guidelines for Americans, 2010: Foods and Food Components to Reduce
- U.S. Department of Agriculture: Dietary Guidelines for Americans, 2010: Balancing Calories to Manage Weight
- MayoClinic.com: Dietary Fiber: Essential For a Healthy Diet; November 2009