Udon noodle sodium content varies widely: plain noodles may contain little sodium, while seasoned instant packets and broth can add much more. This quick Japanese-inspired bowl pairs fresh or frozen udon with vegetables and a measured, lower-sodium sauce so you can enjoy the chewy noodles while keeping track of what goes in.
Ingredients
- 12 oz (340 g) fresh or frozen udon noodles, preferably unseasoned
- 1 tablespoon (15 ml) neutral oil, such as canola
- 1 medium carrot, about 3 oz (85 g), cut into thin matchsticks
- 1 cup (70 g) sliced green cabbage
- 4 oz (115 g) shiitake or cremini mushrooms, sliced
- 2 scallions, about 1 oz (30 g), thinly sliced, whites and greens separated
- 2 tablespoons (30 ml) reduced-sodium soy sauce
- 1 tablespoon (15 ml) unseasoned rice vinegar
- 1 teaspoon (5 ml) toasted sesame oil
- 1 teaspoon (5 g) sugar or honey
- 2 tablespoons (30 ml) water, plus more for loosening the sauce if needed
- 1 teaspoon (3 g) finely grated fresh ginger
- 1 teaspoon (3 g) toasted sesame seeds, for serving (optional)
Instructions
- Read the noodle package before cooking. Fresh and frozen udon are often already cooked and may only need a brief rinse or a few minutes in hot water to separate; dried noodles need longer boiling. Bring a pot of unsalted water to a boil and cook or loosen the noodles according to the package directions. Drain, rinse briefly with warm water to remove excess starch, and set aside. Avoid adding salt to the water.
- While the noodles cook, stir together the reduced-sodium soy sauce, rice vinegar, sesame oil, sugar, water, and grated ginger in a small bowl. This sauce is intentionally concentrated; the vegetables and noodles will spread it across the bowl. Reduced-sodium soy sauce is not sodium-free, so check the nutrition label if you are tracking a specific amount.
- Heat the neutral oil in a large skillet or wok over medium-high heat. Add the carrot, cabbage, mushrooms, and scallion whites. Stir-fry for 4 to 5 minutes, until the vegetables are just tender and the mushrooms have released their moisture. If the pan looks dry or the vegetables begin sticking, add a tablespoon of water rather than extra soy sauce.
- Add the drained noodles and the sauce to the pan. Toss continuously for 1 to 2 minutes, until the noodles are hot and evenly coated. If they clump or the sauce tightens before everything is coated, add water 1 tablespoon (15 ml) at a time. Taste before adding anything salty; the soy sauce may be enough.
- Divide between two bowls. Finish with scallion greens and sesame seeds, if using, and serve promptly.
Tips
- Check the noodle label. “Udon” does not guarantee a particular sodium level. Plain fresh or frozen noodles can differ from dried or instant noodles, and seasoning packets can contribute a substantial amount. Compare the sodium per serving and serving size on the package; use unseasoned noodles when possible.
- Rinse if the package recommends it. A warm rinse helps separate cooked noodles and wash away loose starch. It is not a reliable way to remove sodium that is part of the noodle itself, so do not use rinsing as a substitute for checking the label.
- Adjust seasoning at the end. Reduced-sodium soy sauce still contains sodium. For a gentler flavor, start with 1 tablespoon (15 ml), taste the finished noodles, and add more only if needed. A splash of rice vinegar or ginger can add brightness without relying on extra soy sauce.
- Keep the pan hot, not crowded. A wide skillet helps vegetables brown rather than steam. If your pan is small, cook the vegetables in two batches and combine them with the noodles and sauce at the end.
Serving Suggestions
Serve the noodles as a light main dish, or add a side of steamed broccoli, cucumber salad, or edamame for a fuller meal. For extra protein, top each bowl with a cooked egg, tofu, or cooked chicken. Season any added protein separately and account for its sodium, especially if it is packaged or marinated. A squeeze of lime or a little extra rice vinegar provides a sharp finish without needing another pour of soy sauce.
Variations
Use whichever vegetables are convenient: thinly sliced bell pepper, snow peas, bok choy, or zucchini all work. Replace shiitake mushrooms with cremini mushrooms; the flavor will be milder. For a vegetarian sauce, check that the soy sauce and any other condiments meet your preference. Tamari can replace soy sauce, but it is not automatically lower in sodium, and its flavor is often deeper; compare labels rather than assuming it is a lower-sodium swap.
For gentle heat, add ¼ teaspoon (1 g) red pepper flakes to the sauce. To make a more substantial bowl, add 7 oz (200 g) firm tofu, cubed and browned before the vegetables, or cooked shrimp. If you use instant udon, discard the seasoning packet and prepare the noodles according to the package; then use the sauce above. The final sodium still depends on the noodle product, so check its label.
Storage and Reheating
Refrigerate leftovers within 2 hours of cooking in a shallow, airtight container. Store for up to 3 to 4 days. The noodles may absorb sauce as they sit, and vegetables will soften, but the dish remains suitable for reheating if promptly chilled and handled safely.
Reheat only the portion you plan to eat in a skillet over medium heat with 1 to 2 tablespoons (15 to 30 ml) water, tossing until steaming hot. Alternatively, microwave in a covered, microwave-safe dish, stirring partway through. Leftovers should reach 165°F (74°C) when reheated; check the center with a food thermometer. Do not leave reheated noodles at room temperature for more than 2 hours, and avoid reheating the same portion repeatedly.
Frequently Asked Questions
How much sodium is in udon noodles?
The amount depends on the brand, noodle style, and serving size. Plain udon may have less sodium than seasoned instant noodles, but labels vary. Check the nutrition facts for the portion you will actually eat, and count the sauce and toppings separately.
Does rinsing udon lower its sodium?
Rinsing can remove surface starch and help noodles separate, but it does not reliably remove sodium incorporated into the noodles. Use the package label to estimate the noodle sodium, and control the amount of sauce you add.
Are fresh udon noodles lower in sodium than dried udon?
Not necessarily. Fresh, frozen, dried, and shelf-stable noodles are made and packaged differently, so there is no dependable rule that one type is always lower. Compare sodium per serving, checking that serving sizes are comparable.
Can I make this without soy sauce?
Yes. Use a low-sodium soy-style seasoning that suits your dietary needs, or make a milder sauce with rice vinegar, ginger, sesame oil, sugar, and water. The result will be less savory and less like the original, so taste and adjust gradually rather than adding salt automatically.
Can I prepare the sauce ahead?
Yes. Mix the sauce up to 3 days ahead and refrigerate it in a covered container. Stir before using, since the sugar may settle. Keep it separate from the cooked noodles and vegetables until stir-frying so the noodles do not become soggy.
Why do my udon noodles turn gummy?
They may have been boiled longer than the package recommends, left in hot water after cooking, or stirred too aggressively. Cook only until loosened and tender, drain promptly, and toss briefly with the vegetables and sauce. Fresh and frozen noodles often need much less cooking than dried ones.
Related
- Clear Fruit Drink: A Chilled, Naturally Fruity Recipe
- Large Can of Fruit Cocktail: Creamy Fruit Salad
- Fruit and Veggie Logo: Edible Garden Platter
More recipes to cook
Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
Spotted an error? Tell us and we will correct it (corrections policy).