Chicken or turkey and noodles with soy-based sauce
Common food
A savory, umami-rich comfort dish featuring tender poultry and soft noodles tossed in a soy-based sauce. The texture is a satisfying mix of silky noodles and chewy meat, with a salty, slightly sweet flavor profile. It provides a balanced macronutrient profile with significant protein from the poultry and energy from the noodles.
Calorie split: 29% protein · 19% carbs · 51% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, savory flavor and the satisfying combination of textures. It is a versatile dish that can be easily customized with different vegetables and spices to suit personal tastes.
⚠️ Watch-outs & how to enjoy it better
The soy-based sauce can be high in sodium, which may be a concern for those monitoring salt intake. To counteract this, pair the dish with fresh, low-sodium vegetables and control portion sizes to manage sodium intake. Additionally, the noodles are a source of carbohydrates, so individuals with blood sugar concerns should be mindful of portion sizes and consider pairing with extra protein or fiber-rich vegetables.
Key benefits
- High-quality protein source for muscle maintenance
- Low in sugar, making it a suitable option for blood sugar management
- Quick and versatile meal that can be adapted with various vegetables
- Provides essential B vitamins from poultry
- Balanced fat content for satiety
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Soy sauce, a key ingredient, was originally a fermented paste in ancient China and has been used for over 2,000 years as a condiment and flavor enhancer.
Full nutrition (USDA data · scales with serving)
| Water | 70.6 g |
| Energy | 157 kcal |
| Protein | 11.6 g |
| Total lipid (fat) | 9.0 g |
| Carbohydrate, by difference | 7.6 g |
| Fiber, total dietary | 0.60 g |
| Total Sugars | 0.92 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 0.54 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 113 mg |
| Potassium, K | 177 mg |
| Sodium, Na | 391 mg |
| Zinc, Zn | 0.79 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 10.6 ug |
| Vitamin C, total ascorbic acid | 1.8 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.10 mg |
| Niacin | 3.2 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 28.9 mg |
| Vitamin B-12 | 0.14 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 30.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 57.0 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 17.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.29 g |
| Fatty acids, total monounsaturated | 3.8 g |
| MUFA 16:1 | 0.20 g |
| MUFA 18:1 | 3.5 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.9 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:3 | 0.30 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 44.0 mg |
Amino acid profile (per 100g)
Estimated from Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen — USDA does not publish this profile for Chicken or turkey and noodles with soy-based sauce.
| Tryptophan | 0.16 g |
| Threonine | 0.41 g |
| Isoleucine | 0.47 g |
| Leucine | 0.80 g |
| Lysine | 0.61 g |
| Methionine | 0.23 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.37 g |
| Valine | 0.53 g |
| Arginine | 0.51 g |
| Histidine | 0.30 g |
| Alanine | 0.45 g |
| Aspartic acid | 0.80 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.38 g |
| Proline | 0.87 g |
| Serine | 0.42 g |
| Hydroxyproline | 0.00 g |
FAQ
Is chicken or turkey and noodles with soy-based sauce a good source of protein?
Yes, it is a good source of protein, with approximately 11.61g per 100g, primarily from the poultry.
Can this dish be part of a low-sugar diet?
Yes, it is low in sugar, with only 0.92g per 100g, making it suitable for low-sugar diets.
How can I reduce the sodium content in this dish?
You can reduce sodium by using low-sodium soy sauce, adding more vegetables, and controlling portion sizes.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.57 kcal/g · 30% calories from protein · 0.6 g fiber · 0.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.