Yakisoba Fattening? Calories and Analysis

Yakisoba Fattening? Calories and Analysis / Diet

Yakisoba is a key dish in any eastern culinary restaurant, whether Chinese or Japanese. It is a food widely consumed here in Brazil and around the world, because it is a substantial food, accessible at low cost and tasty. The name is of Japanese origin and comes from the word "soba fried", soba is the pasta of the buckwheat type, typical used for preparation of the dish.

However, despite the Japanese name, the origin of the dish is Chinese, called chow mein, which takes the main ingredients of yakisoba as pasta to soy sauce, vegetables and chicken or other protein. In the Chinese version the sauce is usually thicker and greasier and the pasta used is soba, while in Japanese the lamen is used.

The dish can easily be found in restaurants all over Brazil, especially in the state of São Paulo and Mato Grosso do Sul, where there is a strong influence of Japanese immigrants. The dish is really very tasty and because it is rich in vegetables, people may soon find it healthy, but is it really? Or is it that yakisoba is fattening? What about vitamins and other nutritional values? Follow the analysis on yakisoba and think about adding it or not to your diet for weight loss.

Is Yakisoba fattening or can diet help?

Yakisoba is a dish that can be very nutritious due to the presence of vegetables and vegetables that provide numerous vitamins and nutrients, however, fried versions with lots of oil, as in Chinese cuisine, can make the dish not a healthy option like this. Excess oil can bring health problems as well as hamper weight loss.

Too much soy sauce can also be an enemy because it has a moderate sugar and sodium content as well as high saturated fat which can also bring health problems. However, the presence of protein in large quantities like chicken, meat or seafood may be interesting to provide energy, as well as the pasta itself with moderate carbohydrate ratios.

However, it should not be a food eaten often. Try chopped versions of vegetables and non-chips, as well as Japanese versions that are less greasy than the Chinese. Avoid that made with pork, as this version of yakisoba becomes fatter.

Consuming it sparingly, yakisoba can be an interesting food by providing certain fibers and nutrients and feeding you, since the presence of vegetables and proteins has a very satisfying effect on the body, avoiding the compulsion to eat for a long time. The important thing is to remember that everything can be eaten, you just have to dosage in the amount and remember to spend more energy than you consume to not interfere in the weight gain.


  1. How many calories does a portion have?Moderate: Has 270 calories in a serving of 100 grams. It has about the same calories as other fresh pasta, such as Chinese and rice noodles;
  2. How Many Carbohydrates Do You Have?Moderate: For most people, 36 g is 12% of their recommended daily value for carbohydrates. In comparison to foods in the same group, yakisoba has a fair amount of carbohydrates. Almost 64% of the foods in this group have more carbohydrates than yakisoba, so yakisoba may be a more interesting mass option without gaining too much weight;
  3. How much cholesterol does a portion have?Low: It has 0 mg in 600 calories, this food has a limited level of cholesterol, being the same amount present in tofu, for example. In a single serving of yakisoba, you do not run the risk of ingesting cholesterol. Compared to foods of the same group as pasta and rice, yakisoba has a low amount of cholesterol. Likewise, about 100% of all foods consumed daily have a higher cholesterol content as well as more calories;
  4. How many fibers are in one portion?Moderate: 8% of your recommended daily value of fiber will be filled in a yakisoba dish. This specific food has the same amount of food fibers as eel, bison and some teas. Yakisoba has a reasonable fiber content, but within its own food group, this specific food has fewer fibers than about 63% of other foods. Similarly, about 47% of all foods among all food groups have a higher proportion of fiber;
  5. How much protein do you have in one serving?Moderate: Compared to foods in the same food group (pasta and rice), yakisoba has a reasonable degree of protein. In this case, at most, 11% of other foods in the same group have a lower protein-to-calorie ratio. It is known that 12% of your recommended limit per day of protein will be filled by a plate of yakisoba;
  6. How much saturated fat do you have in one serving?Very high: This food has excessive amount of saturated fat compared to foods in the same group.In this case, about 90% of other foods in the same group have a lower amount of calorie saturated fat than yakisoba. Yakisoba has an excessive amount of saturated fat which corresponds to 20%, the same amount of coconut milk, brie cheese and string cheese. Therefore, many claim that yakisoba is fattening;
  7. How much sodium do you have in one serving?Moderate: 520 mg of sodium is present in a portion of yakisoba, which corresponds to 21.67% of the daily limit of sodium for a healthy person. Yakisoba has a reasonable amount of sodium compared to foods in the same food group (pasta and rice). Within its own group, this item has less sodium than about 53% when compared to other foods. With a sodium calorific ratio of 192.59%, yakisoba has a moderate level, which would be the same amount as foods like quiche, cupcakes and edamame;
  8. How much sugar do you have in one serving?Moderate: Yakisoba has a moderate degree of sugar corresponding to 4.44%, the same amount present in seaweed. For a healthy woman, 3 g corresponds to 7.5% of your recommended daily limit. In comparison to foods from the same group, yakisoba has a moderate amount of sugar. In this case, within its own food group, yakisoba has less sugar than about 47% of other products like pasta and rice.

Nutritional table

Dish with 220.3g

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Daily amount based on a 2,000 calorie diet.

  • Calories 264%
  • Total Fat 10.0g (15%)
  • Saturated fat 0.9g (4%)
  • Trans fat 0.0g
  • Cholesterol 48mg (16%)
  • Sodium 718mg (30%)
  • Potassium 476mg (14%)
  • Total Carbohydrate 23.6g (8%)
  • Dietary fiber 1.8g (7%)
  • Sugars 2.9g
  • Protein 22.8g
  • Vitamin A 152%
  • Calcium 12%

Do you have the habit of eating yakisoba often? What kind is your favorite, in what way do you usually prepare it? Comment below!