How Many Calories Are in Udon Noodles? A Detailed Nutritional Breakdown

December 27, 2025 •

3 min read

According to nutritional data, a single cup of cooked udon noodles contains between 208 and 274 calories, depending on the preparation and brand. This variability highlights why understanding the full meal, not just the noodles, is crucial for tracking caloric intake.

Quick Summary

The calories in udon vary widely based on serving size, cooking method, and added ingredients. While plain noodles are relatively moderate in calories, popular preparations like soup and stir-fry can increase the count significantly.

Key Points

Baseline Calories: Plain, cooked udon noodles typically have around 136-137 calories per 100 grams.
Serving Size Matters: A standard one-cup serving of udon can contain between 208 and 274 calories.
Preparation Increases Calories: Dishes like stir-fried (yaki udon) and tempura udon have significantly higher calories due to oil, sauce, and fried toppings.
Healthy Udon Variations: To lower calories, choose broth-based soups, add lean proteins like tofu or chicken, and load up on vegetables.
Check Labels: Nutritional content varies by brand and type (fresh vs. dried), so always check the product's nutrition label for accurate information.
Comparison to Soba: Soba noodles, made from buckwheat, can be a lower-calorie alternative to udon, especially when prepared simply.

Understanding the Baseline: Calories in Plain Udon

Plain udon noodles, made from wheat flour, water, and salt, are a moderate-calorie food primarily composed of carbohydrates. The calorie content depends on whether the noodles are fresh or dried and how they are measured. For example, 100 grams of boiled udon contains approximately 136-137 calories. A standard one-cup serving can range from 208 calories to 274 calories. The discrepancy often relates to the noodle thickness, brand, and exact serving size used for measurement. Always check the nutrition facts on the specific package you purchase for the most accurate information.

Calorie Impact of Different Udon Preparations

While the noodles themselves are a consistent starting point, the final calorie count of an udon dish changes dramatically based on preparation and added ingredients. A simple bowl of kake udon, featuring noodles in a dashi-based broth, will have a much lower calorie count than a rich and savory yaki udon stir-fry or a hearty bowl topped with tempura.

Udon Noodle Soup Calories

A standard bowl of udon noodle soup, with a simple broth and minimal toppings, can range from 250 to 400 calories. However, adding specific ingredients can increase this total significantly:

Tempura Udon: The deep-fried tempura adds substantial calories and fat to the dish. A bowl with tempura shrimp or vegetables could easily exceed 500 calories.
Meat and Egg Toppings: Ingredients like beef, chicken, or a hard-boiled egg add protein and fat, pushing the calorie count up. For example, a recipe for a healthy chicken yaki udon lists 420 calories per serving.

Yaki Udon (Stir-Fried Udon) Calories

Stir-fried udon, or yaki udon, includes various vegetables, proteins, and a flavorful sauce. The oils used for frying and the sugar and sauces in the glaze contribute to a higher calorie total. A typical recipe for yaki udon can contain around 400-500 calories or more per serving, depending on the ingredients.

Comparison: Udon vs. Other Popular Noodles

Here is a comparison of typical calorie ranges for a standard cooked serving of various Japanese and Asian noodles. This highlights how udon fits into the broader noodle landscape.


Noodle Type	Typical Serving Size (Cooked)	Approximate Calories	Key Differences
Udon	1 cup (140-200g)	208-274 kcal	Thick, wheat-based noodles; moderate calories.
Soba	1 cup (150-200g)	~300-400 kcal per serving	Made from buckwheat; can be lower in carbs and higher in fiber than udon.
Ramen	1 bowl	350-600+ kcal	Thin, wheat-based noodles often served with a very rich, high-fat broth and toppings. Instant ramen is highly processed.
Shirataki	1 cup	~23 kcal	Low-calorie, made from konjac yam; virtually no carbs.

How to Enjoy Udon While Managing Calorie Intake

For those watching their calorie consumption, udon can still be part of a healthy diet with a few mindful adjustments:

Load up on veggies: Adding lots of low-calorie vegetables like broccoli, bell peppers, and shredded cabbage increases fiber and volume without adding many calories.
Use lean proteins: Opt for lean protein sources such as chicken breast, tofu, or edamame instead of fattier cuts of meat or fried tempura.
Limit high-fat additions: Go easy on toppings like heavy sauces, excessive sesame oil, and anything fried. These can quickly inflate the calorie count.
Control your sauce: For stir-fries, measure your sauce carefully. Making your own sauce with low-sodium soy sauce, ginger, and garlic can reduce both calories and sodium.
Go for broth-based soups: Stick to a simple, clear broth rather than thick, creamy ones. A light dashi or vegetable broth can be very flavorful with minimal calories.

Conclusion

The calories in udon noodles vary significantly, not because of the noodles themselves, but because of the ingredients and preparation methods used. While a cup of plain cooked udon has a moderate calorie count, the additions in a stir-fry or soup can quickly change the nutritional profile. By being mindful of toppings and cooking methods, it is possible to enjoy udon as a delicious and satisfying part of a balanced diet.

For more nutritious recipes, consider exploring options like EatingWell's Vegetarian Udon Noodle Soup.

Frequently Asked Questions

There are approximately 136 to 137 calories in 100 grams of boiled or fresh cooked udon noodles.

Udon noodles themselves are a moderate-calorie food. They are primarily carbohydrates, and their final calorie count depends heavily on what is added to the dish, such as rich broth, oil, and toppings.

A bowl of udon soup can have a lower calorie count than a typical bowl of ramen, as ramen often features a richer, fattier broth and a wider variety of toppings. However, calorie counts can vary significantly depending on preparation.

To enjoy a healthy udon meal, opt for a clear, light broth, add plenty of fresh vegetables, and choose lean protein sources like chicken or tofu instead of fried items like tempura.

Soba noodles, made from buckwheat, are often considered a healthier option than udon because they contain more fiber and antioxidants. For weight management, soba can be a lower-calorie choice.

To reduce calories in yaki udon, use less oil when stir-frying, increase the ratio of vegetables to noodles, and use a light, low-sugar sauce instead of heavier, sweeter ones.

Good low-calorie udon toppings include scallions, seaweed, mushrooms, edamame, and thinly sliced chicken or tofu. These additions provide flavor and nutrients without adding many calories.