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Yaki Soba - Recipe and Nutrition Facts
71

Yaki Soba Recipe

Yaki Soba has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Vitamin B12, Vitamin C, Niacin and Folate.

The food contains 32.4g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 19.5 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and average PUFA.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Japanese cuisine.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 71, for Yaki Soba, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein21%
 Calories from Fat45%
 Calories from Carbs34%

Why this is good for you

  • Very high in Protein
  • Very high in Niacin
  • Very high in Vitamin C
  • Low in Sodium
  • Very high in Vitamin B12
  • High in Folate

Why this is bad for you

  • High in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.56 IU0.01%Bottom 30%Low
Retinol0 mcg
Vitamin C10.6 mg17.7%Top 30%High
Vitamin D1.7 IU0.4%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin3.9 mg19.6%Top 30%High
Vitamin B60 mg
Folate58.1 mcg14.5%Top 30%High
Folic Acid46.4 mcg
Vitamin B121.1 mcg18.6%Top 10%Very High
Pantothenic Acid0.56 mg5.6%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium17.9 mg1.8%Mid 40%Average
Iron1.7 mg9.3%Top 30%High
Magnesium22.9 mg5.7%Mid 40%Average
Phosphorus123.5 mg12.3%Mid 40%Average
Potassium257.5 mg7.4%Top 30%High
Sodium33.6 mg1.4%Bottom 30%Low
Zinc2.2 mg14.9%Top 10%Very High
Copper0 mg
Manganese0 mg
Selenium20.1 mcg28.7%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate18.1 g6%Mid 40%Average
Dietary Fiber1.2 g4.7%Mid 40%Average
Sugars1.3 g
Glucose0.6 mg
Fructose0.6 mg
Lactose0 mg
Maltose0.6 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein10.9 g21.8%Top 30%High
Tryptophan0 mg
Threonine0.6 mg
Isoleucine0.6 mg
Leucine0.6 mg
Lysine0.6 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.6 mg
Tyrosine0.6 mg
Valine0.6 mg
Arginine0.6 mg
Histidine0.6 mg
Alanine0.6 mg
Aspartic Acid1.1 mg
Glutamic Acid2.2 mg
Glycine0.6 mg
Proline0 mg
Serine0.6 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat10.4 g16.1%Mid 40%Average
Saturated Fat3.2 g15.9%Mid 40%Average
Monounsaturated Fat4.5 g
Polyunsaturated Fat1.7 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash0.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 381 Calories from Fat 168

% Daily Value *

Total Fat 18.7 g 28.8%

Saturated Fat 5.7 g 28.5%

Trans Fat

Cholesterol 51.4 mg 17.1%

Sodium 60.1 mg 2.5%

Total Carbohydrates 32.4 g 10.8%

Dietary Fiber 2.1 g8.4%

Sugars 2.4 g

Protein 19.5 g 39%

Vitamin A 0% Vitamin C 31.7%

Calcium 3.2% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/yaki-soba-214592 Embed Table:

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