Udon Noodles: Calories, Carbs and Nutrition Facts

Summarize with:

ChatGPT

Claude

AI Mode

Perplexity

A 200 g pack of boiled udon noodles has 190 calories, 5.2g protein, 43.2g carbs, 0.8g fat and 240mg sodium. Almost all of the energy is refined wheat starch, so what goes on top decides whether the bowl is light or heavy.

Quick Nutrition Facts

Per 1 pack of boiled udon (200 g, plain, no broth or sauce)

Nutrient	Amount
Calories	190 kcal
Protein	5.2g
Carbohydrates	43.2g
Fiber	2.6g
Sugars	0.8g
Fat	0.8g
Sodium	240 mg

Macronutrient Breakdown

Start NutriScan onboarding to personalize your plan

NUTRITIONIST'S INSIGHT

Plain udon is a low-fat, low-protein carb base: 190 calories for 200 g, and 43g of carbs with under 3g fiber. The noodles are not the problem. The bowl around them is. A kake udon in dashi broth adds little, but tempura, fried tofu and a salty broth can take the same bowl past 500 calories and 1,500mg sodium, and an instant pack with a flavor sachet can hit 1,660mg on its own. Because udon is soft and low in fiber it digests fast, so add an egg, tofu or chicken and a handful of vegetables to slow it down and make the meal filling. Drinking only half the broth cuts sodium the most.

Myth Busters

MYTH #1: Udon is basically empty calories.

TRUTH: At 190 calories per 200 g pack, udon is not high in energy, and it carries small amounts of selenium, iron and B vitamins. It is low in protein (5.2g) and fiber (about 2.6g), so it needs a topping to be a full meal. Standard Tables of Food Composition in Japan (8th ed. supplement 2023): Udon, boiled

MYTH #2: Udon is healthier than pasta because it is Japanese.

TRUTH: Boiled udon is made from refined wheat flour, water and salt, like white pasta. It has fewer calories per 100 g (95 against about 158 for cooked spaghetti) mostly because it holds more water, not because of a different grain. Standard Tables of Food Composition in Japan (8th ed. supplement 2023): Udon, boiled; USDA FoodData Central 168909: Japanese somen, cooked (closest US record, via Dr. Axe)

MYTH #3: Udon is a low-sodium food.

TRUTH: Salt is part of the dough: 240mg per 200 g pack before any broth. A bowl with soy-dashi broth often passes 1,500mg, and an instant pack with a seasoning sachet lists 1,660mg, against the AHA limit of 2,300mg a day. Standard Tables of Food Composition in Japan (8th ed. supplement 2023): Udon, boiled; USDA FoodData Central 548153: precooked udon noodles, 7 oz packet (via Lose It); American Heart Association: How much sodium should I eat per day?

MYTH #4: Udon has a low glycemic index, so it is safe for blood sugar.

TRUTH: Udon sits at GI 62, which is medium. A 200 g pack has about 43g of carbs, so the glycemic load is still sizeable. Pairing it with protein and vegetables helps more than the noodle choice. Glycemic index of udon noodles: GI 62, glycemic load 8.5 per 100 g; MedlinePlus: Carbohydrates

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		190 calories for a 200 g pack is modest, but 5.2g protein does not keep you full. Add egg, tofu or chicken and vegetables, and keep tempura on the side. Standard Tables of Food Composition in Japan (8th ed. supplement 2023): Udon, boiled
Muscle Gain		5.2g protein per pack is low for the 43g of carbs. It works as a post-workout carb base only with a protein topping of 20g or more. Standard Tables of Food Composition in Japan (8th ed. supplement 2023): Udon, boiled
Diabetes Management		GI 62 and 43g carbs with about 2.6g fiber raise blood sugar at a moderate pace. Half a pack with vegetables and protein is a safer portion. Glycemic index of udon noodles: GI 62, glycemic load 8.5 per 100 g; Standard Tables of Food Composition in Japan (8th ed. supplement 2023): Udon, boiled
Heart Health		The noodles hold 240mg sodium and almost no fat, but the broth is where sodium builds up. Leaving half the broth keeps a bowl under about 1,000mg. American Heart Association: How much sodium should I eat per day?; USDA FoodData Central 548153: precooked udon noodles, 7 oz packet (via Lose It)
PCOS Management		Refined wheat noodles with little fiber work against insulin control. Soba or whole wheat noodles with vegetables and protein suit this goal better. Glycemic index of udon noodles: GI 62, glycemic load 8.5 per 100 g; Standard Tables of Food Composition in Japan (8th ed. supplement 2023): Udon, boiled
Pregnancy Nutrition		Fully boiled udon is safe and easy to digest, which helps with nausea. Skip raw egg toppings and add cooked egg, tofu or fish for protein and iron. Standard Tables of Food Composition in Japan (8th ed. supplement 2023): Udon, boiled

PERSONALIZED NUTRITION

Track your meals with NutriScan for personalized NutriScores based on your specific health goals!

Blood Sugar Response to Udon Noodles

A 200 g pack of udon has about 43g of carbs, nearly all refined wheat starch, with a medium glycemic index of 62. The curve climbs over roughly 45 minutes to a peak near 140 mg/dL and returns to baseline by the third hour. Topping the bowl with egg or tofu and vegetables flattens the peak. Glycemic index of udon noodles: GI 62, glycemic load 8.5 per 100 g; Standard Tables of Food Composition in Japan (8th ed. supplement 2023): Udon, boiled

Estimated Blood Sugar Response (1 pack, 200 g udon)

Modeled from carb content and the published glycemic index of 62. Not a measured CGM trace. Individual responses vary.

How to flatten the spike

Add a protein topping such as egg, tofu or chicken so the carbs digest more slowly.
Put vegetables in the bowl (spinach, mushrooms, scallions) to raise the fiber.
Eat half a pack if you are managing blood sugar, and keep tempura as a side, not a topping.
Take a 10 to 15 minute walk after the meal to lower the peak.

Cultural Significance

Udon is Japan's thick wheat noodle, and it is tied to Kagawa prefecture on Shikoku, nicknamed Udon Prefecture, where sanuki udon is eaten at breakfast and lunch. Kake udon (hot dashi broth), zaru udon (cold with dipping sauce) and kitsune udon (fried tofu) are the staples. The noodles are kneaded by hand or by foot in traditional shops for chewiness. Udon spread worldwide through Japanese restaurants and vacuum-packed precooked blocks sold in supermarkets.

Compare & Substitute

Udon Noodles vs Similar Foods

Nutrient	Soba noodles, cooked (200 g)	Shirataki noodles (200 g)	Whole wheat spaghetti, cooked (200 g)
Calories	198 kcal	20 kcal	248 kcal
Protein	10.2g	0g	10.6g
Carbohydrates	42.8g	6g	53g
Fat	0.2g	0g	1g

Frequently Asked Questions

How many calories are in udon noodles?

A 200 g pack of boiled udon has about 190 calories, which is 95 per 100 g by the Japanese food composition table. US precooked packs often list 130 to 146 calories per 100 g, so check the label.

How many carbs are in udon noodles?

A 200 g pack of boiled udon has 43.2g carbs and about 2.6g fiber, which leaves roughly 39g of digestible carbohydrate.

Are udon noodles healthy?

Plain udon is low in fat and moderate in calories, but it is refined wheat with little protein or fiber. It is a reasonable base when the bowl has protein and vegetables and the broth is not drunk to the last drop.

Are udon noodles gluten free?

No. Udon is made from wheat flour, so it contains gluten. Brown rice udon exists but is a different product with its own labels.

Are udon noodles good for weight loss?

They can fit, at 190 calories per 200 g pack, if you add protein and vegetables and skip fried toppings. The noodles alone are not filling, with only 5.2g protein.

Is udon better than ramen or pasta?

Per 100 g boiled udon (95 calories) is lighter than cooked spaghetti (about 158) and has less fat than most ramen. Ramen broth and instant packs are usually much higher in sodium.