Udon noodles are thick Japanese wheat noodles, usually served in broth, stir-fries, or chilled with a dipping sauce. Their nutritional information depends on the brand, whether they are fresh or dried, and what you add; this practical recipe pairs them with vegetables and a light, savory sauce for an easy meal with portions you can assess.
For a useful estimate, the recipe below uses plain cooked udon and a measured sauce, then adds vegetables. Nutrition figures are approximate and will vary by product, so check the package label for the noodles you buy.
Ingredients
- 12 oz (340 g) dried udon noodles, or 1 lb (450 g) refrigerated vacuum-packed udon
- 1 tablespoon (15 ml) neutral cooking oil
- 1 medium carrot, about 4 oz (115 g), cut into thin matchsticks
- 8 oz (225 g) cremini or shiitake mushrooms, sliced
- 1 medium red bell pepper, about 6 oz (170 g), thinly sliced
- 3 cups (90 g) baby spinach
- 3 tablespoons (45 ml) low-sodium soy sauce
- 1 tablespoon (15 ml) mirin
- 1 tablespoon (15 ml) rice vinegar
- 1 teaspoon (5 g) sugar
- 2 tablespoons (30 ml) water
- 2 scallions, about 1 oz (30 g), thinly sliced
- 1 teaspoon (3 g) toasted sesame seeds, for serving (optional)
Instructions
- Mix the sauce. In a small bowl, stir together the soy sauce, mirin, rice vinegar, sugar, and water until the sugar dissolves. Set it beside the stove.
- Cook the noodles. Bring a large pot of water to a boil. Cook dried udon according to its package directions, usually about 8–10 minutes, until tender but still pleasantly chewy. If using refrigerated udon, loosen and heat it according to package directions, often 1–2 minutes. Drain well. Rinse briefly under cool water if the noodles are very starchy or sticking together, then drain again. Package instructions take precedence because noodle thickness and processing vary.
- Stir-fry the vegetables. While the noodles cook, heat the oil in a large skillet or wok over medium-high heat. Add the carrot and mushrooms and cook for 3 minutes, stirring often. Add the bell pepper and cook for 2 minutes more, until the vegetables begin to soften but retain some bite.
- Combine. Add the drained noodles and sauce to the pan. Toss with tongs for 1–2 minutes, until the noodles are hot and evenly coated. Add the spinach and toss just until wilted, about 30–60 seconds. Remove from the heat; scatter over the scallions and sesame seeds, if using, and serve promptly.
What Udon Noodles’ Nutrition Information Means
Plain udon is mainly a source of carbohydrate because it is made from wheat flour, water, and salt. A typical 2 oz (56 g) dry serving has roughly 200–220 calories, 40–45 g carbohydrates, 6–8 g protein, and about 1 g fat. These are broad estimates, not a universal label: brands differ, and fresh or vacuum-packed noodles may list nutrition for a different serving weight or for noodles as sold rather than cooked.
This four-serving recipe provides approximately 380–450 calories per serving, around 65–75 g carbohydrates, 10–14 g protein, and 7–10 g fat. The estimate includes vegetables, cooking oil, and sauce. Sodium can vary substantially, often landing around 700–1,000 mg per serving depending on the noodles and soy sauce. For the closest calculation, add the nutrition values from your specific package labels and divide the combined total by four. The numbers are estimates, not medical or dietary advice.
Tips
- Read the noodle label carefully. Fresh, frozen, shelf-stable, and dried udon have different weights and serving sizes. Compare labels on the same basis, such as per 100 g, rather than assuming equal amounts are nutritionally identical.
- Keep noodles from getting gummy. Drain them thoroughly before they go into the pan. A brief cool rinse can wash away excess surface starch, but drain well so water does not dilute the sauce.
- Adjust sodium without losing flavor. Use reduced-sodium soy sauce and keep the measured amount; add a little more rice vinegar or scallion if you want brighter flavor. Avoid adding salt until you have tasted the finished noodles.
- Swap vegetables to suit the season. Broccoli florets, shredded cabbage, snap peas, or zucchini all work. Cut them into similar-sized pieces and add firm vegetables first so everything cooks evenly.
Serving Suggestions
Serve the noodles hot as a main dish, with extra scallions or sesame seeds on top. For a more substantial plate, add edamame, baked tofu, or a side of steamed vegetables. A light miso soup or cucumber salad also fits well without making the meal feel overly heavy. If you serve the noodles with a salty side dish, keep that in mind when estimating sodium for the whole meal.
Variations
For a broth-style bowl, warm 4 cups (950 ml) low-sodium vegetable broth with a little soy sauce and ginger, then pour it over cooked udon and vegetables. The added broth changes both the serving style and sodium total, so check its label. For a spicy version, stir 1–2 teaspoons (5–10 g) chili crisp or chili oil into the sauce; these additions increase fat and calories. To make the recipe vegetarian, use a mirin that contains no fish ingredients and check labels on all sauces. For a gluten-free alternative, use rice noodles and certified gluten-free tamari, noting that the texture and nutrition will differ from wheat udon.
Storage and Reheating
Refrigerate cooked noodles within 2 hours in a shallow, airtight container. They keep for 3–4 days in the refrigerator. The sauce may absorb into the noodles and make them firmer as they sit; add a splash of water when reheating. Warm leftovers in a skillet over medium heat, stirring until steaming hot throughout, or microwave in a covered, microwave-safe container in short intervals, stirring between each. Leftovers should reach 165°F (74°C) when reheated. For best texture, avoid repeatedly cooling and reheating the same portion. Freezing is possible, but the vegetables and noodles may soften after thawing.
Frequently Asked Questions
Are udon noodles high in calories?
They are not unusually high in calories for a plain noodle, but portions and toppings matter. A typical 2 oz (56 g) dry portion is around 200–220 calories; oil, sauces, and additions can raise the meal’s total considerably.
How many calories are in a serving of this udon recipe?
Allow roughly 380–450 calories per serving, based on four portions and the listed ingredients. The exact figure changes with noodle type, oil measurement, and sauce brand, so package labels provide the most useful estimate.
Do udon noodles contain gluten?
Traditional udon is made with wheat flour and contains gluten. Choose rice noodles or another clearly labeled gluten-free noodle if you need to avoid gluten, and check sauces for wheat-based ingredients.
Are fresh and dried udon nutritionally the same?
Not necessarily. Fresh and packaged noodles can contain different amounts of water and may have different ingredients or serving sizes. Compare nutrition per 100 g or follow the serving information on each product’s label.
Can I make this recipe with frozen udon?
Yes. Cook or loosen frozen udon as directed on its package, then drain it well before stir-frying. The noodle’s cooking time varies by product, so use the package guidance rather than relying on the dried-noodle timing.
How can I reduce the sodium?
Choose reduced-sodium soy sauce, compare noodle labels, and measure the sauce instead of pouring it freely. You can also add extra vegetables and a little vinegar or water for flavor and volume without adding more soy sauce.
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