How Many Calories Are in Chicken and Prawn Noodles? Your Comprehensive Guide

December 10, 2025 •

4 min read

The calorie count for chicken and prawn noodles can vary dramatically, ranging from under 300 kcal for a smaller, healthier soup version to over 700 kcal for a richer stir-fry, depending on the preparation. Understanding the factors that influence this number is key to managing your intake effectively. Here's a breakdown of how many calories are in chicken and prawn noodles.

Quick Summary

The calorie content of chicken and prawn noodles is highly variable, depending on ingredients, cooking method, and portion size. Factors like oil, sauces, and noodle type significantly impact the overall nutritional profile of the dish.

Key Points

Significant Calorie Variation: The total calorie count for chicken and prawn noodles can range widely, from around 300 kcal to over 700 kcal, depending on how it's prepared.
Oil and Sauce Impact: The amount of oil used in a stir-fry and the type of sauce are major contributors to the calorie count. Store-bought sauces are often high in sugar and sodium.
Soup vs. Stir-fry: A soup-based version is generally lower in calories than a stir-fried dish, as it uses minimal oil.
Portion and Ingredients: Portion size and the ratio of noodles to vegetables heavily influence the final calorie intake. Loading up on vegetables is an easy way to reduce calories per bowl.
Noodle Choices Matter: Selecting lower-calorie noodles like rice or shirataki noodles over egg or instant varieties can significantly reduce the overall calorie total.
High Protein, But Check Fat: Chicken and prawns provide high protein, but the dish can be high in saturated fat and sodium, particularly in instant or ready-meal versions.

What Influences the Calorie Count?

The total number of calories in a dish of chicken and prawn noodles is not fixed. It can fluctuate significantly based on several key factors, which makes it difficult to give a single definitive answer. Awareness of these variables allows for more informed dietary choices.

Noodle Type

The base of the dish, the noodles themselves, is a major contributor to the calorie count. Different types of noodles have varying caloric densities.

Rice Noodles: Often lower in fat and calories, they are a good choice for a lighter dish. A cooked portion might have around 162 calories per serving.
Egg Noodles: These are typically higher in calories and fat compared to rice noodles. An average serving can be around 206 calories.
Instant Noodles: Often deep-fried during processing, instant noodles contain high levels of fat and sodium. A single portion can contribute a significant number of calories before any other ingredients are added.

Cooking Method

The way the dish is prepared profoundly impacts its final calorie count.

Stir-Fry: A stir-fried version generally has a higher calorie content due to the oil used for cooking. The total can be anywhere from 500 to over 700 kcal depending on the oil and sauces used.
Soup: Noodles served in a broth-based soup tend to be much lower in calories. The liquid base replaces high-calorie oil, and a smaller portion of noodles is often used. Some recipes for chicken and prawn noodle soup show calorie counts around 410 kcal per serving.

Ingredients and Portion Size

Beyond the noodles and cooking method, the other components play a crucial role. The quantity of ingredients, from the chicken and prawns to the sauces and vegetables, all add up.

Oil: The amount of oil used in a stir-fry can be the single biggest factor affecting calories. Using low-calorie cooking spray or minimal oil can make a huge difference.
Sauces: Many store-bought sauces contain high levels of sugar and sodium, which increase the calorie content. Opting for low-sodium soy sauce and avoiding sugary sauces can reduce this.
Meat: A larger portion of chicken or prawns, while adding protein, will increase the total calories. While prawns are low in calories, excess oil used in cooking them can quickly add up.

Calorie Comparison: A Detailed Look

To illustrate the range, here is a comparison of different chicken and prawn noodle preparations based on data found in various sources.


Preparation Method	Typical Serving Size	Estimated Calories	Notes on Calories
Homemade Stir-Fry	Generous Bowl (approx. 400g)	500-750 kcal	Variable; depends on oil, sauce, and ingredient proportions. High in protein but can be high in fat.
Tesco Ready Meal	Pack (approx. 299g)	325 kcal	Lower calories, but often high in sodium and preservatives.
Marley Spoon Recipe	Individual Serving	740 kcal	Higher-calorie recipe, likely due to a richer sauce or more oil.
Sainsbury's Recipe	Individual Serving	296 kcal	Lower-calorie recipe, possibly a soup or a stir-fry using less oil.
Homemade Noodle Soup	Medium Bowl	300-450 kcal	Generally healthier due to broth base and minimal added fat.
Instant Noodles with Protein	Small Cup (approx. 70g)	342 kcal	High in processed fats and sodium, though the serving is small.

How to Create a Healthier, Lower-Calorie Version

Making small adjustments to your cooking method and ingredients can significantly lower the calorie count of your chicken and prawn noodles without sacrificing flavour. Here are some simple tips:

Reduce Oil: Use a non-stick pan and a minimal amount of low-calorie cooking spray or sesame oil for flavour instead of vegetable oil.
Choose Leaner Proteins: Opt for skinless chicken breast and plain prawns, which are naturally low in fat.
Load Up on Vegetables: Fill your bowl with plenty of vegetables like bok choy, carrots, and mushrooms to increase volume and fibre, and reduce the proportion of higher-calorie noodles. Aim for a 50/50 ratio of noodles to vegetables.
Use a Broth Base: Prepare a soup-based version using a low-sodium chicken or vegetable broth instead of a stir-fry for a lighter, hydrating meal.
Select Better Noodles: Choose rice noodles or other low-calorie options over egg noodles or instant noodles. Shirataki noodles are extremely low in calories, with only 10 kcal per 100g, making them a good substitute.
Make Your Own Sauce: Avoid sugary, high-sodium pre-made sauces. A simple, flavourful sauce can be made with low-sodium soy sauce, fresh ginger, garlic, and a touch of rice vinegar.

Conclusion

The number of calories in chicken and prawn noodles is not a fixed figure but a spectrum determined by preparation. While certain restaurant or ready-meal versions can be very high in calories, a homemade, mindful version can be a balanced and nutritious meal. By choosing the right ingredients and cooking method, you can enjoy a delicious plate of chicken and prawn noodles without compromising your dietary goals. The key is to be aware of the factors that contribute to the total count and make deliberate, healthy choices along the way. Here is a link to a resource for healthy eating tips for noodles.

Frequently Asked Questions

It can be. A homemade version with lean chicken, low-fat prawns, and plenty of vegetables, cooked with minimal oil, can be a balanced meal. However, restaurant or instant versions can be high in sodium, fat, and calories.

To reduce calories, use less oil, choose leaner proteins like skinless chicken breast, increase the amount of vegetables, and use a low-sodium sauce. You can also opt for a broth-based soup instead of a stir-fry.

Rice noodles and especially shirataki noodles are excellent low-calorie choices. Shirataki noodles are particularly low, containing only around 10 kcal per 100g.

Not always. While some ready meals, like the Tesco option, have lower calorie counts per portion, they often achieve this through smaller portion sizes and can be higher in sodium and other additives. Always check the nutrition label.

Prawns are generally lower in calories than chicken per 100 grams, but both are excellent sources of protein. The cooking method and amount of fat added have a far greater impact on the final calorie count.

Portion size is a major factor. A small cup of instant noodles will have significantly fewer calories than a large, homemade serving, regardless of the individual ingredients.

Yes. The dish is a good source of protein from both chicken and prawns. Prawns, in particular, provide omega-3 fatty acids, selenium, and other essential nutrients beneficial for heart and brain health.