Chicken or turkey, noodles, and vegetables excluding carrots, broccoli, and dark-green leafy; no sauce
Common food
Photo: Wikipedia
This is a simple, comforting bowl of tender noodles tossed with bite-sized pieces of lean chicken or turkey and a mix of soft-cooked vegetables like peas, corn, and green beans. The texture is a pleasant contrast between the springy noodles, juicy protein, and the slight pop of the vegetables. It's a light, balanced meal that delivers a solid protein punch (8g per 100g) with moderate carbs for energy.
Calorie split: 21% protein · 47% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its comforting, nostalgic simplicity and its incredible adaptability—it's a blank canvas that welcomes a sprinkle of sesame oil, a dash of soy sauce, or a handful of fresh herbs. It’s the ultimate quick, satisfying weeknight meal that feels both wholesome and familiar.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium if pre-made or seasoned heavily, and the refined noodles may cause a quicker blood-sugar spike compared to whole-grain versions. To counteract this, opt for low-sodium broth or seasonings, and pair it with a side of leafy greens or a drizzle of healthy fat like avocado oil to slow digestion.
Key benefits
- Good source of lean protein for muscle maintenance
- Provides complex carbohydrates for sustained energy
- Contains fiber from vegetables and noodles
- Low in sugar, making it a stable energy source
- Versatile base for adding healthy fats or extra veggies
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The practice of adding noodles to chicken soup is a relatively modern Western adaptation; historically, many cultures served broth with rice or dumplings instead.
Full nutrition (USDA data · scales with serving)
| Water | 67.2 g |
| Energy | 151 kcal |
| Protein | 8.0 g |
| Total lipid (fat) | 5.4 g |
| Carbohydrate, by difference | 18.1 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 0.83 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 101 mg |
| Potassium, K | 120 mg |
| Sodium, Na | 352 mg |
| Zinc, Zn | 0.78 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 18.7 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 0.13 mg |
| Niacin | 2.8 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 59.0 ug |
| Folic acid | 46.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 91.0 ug |
| Choline, total | 31.5 mg |
| Vitamin B-12 | 0.12 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 33.0 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 15.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 165 ug |
| Vitamin E (alpha-tocopherol) | 0.74 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 7.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.94 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 | 0.01 g |
| SFA 16:0 | 0.73 g |
| SFA 18:0 | 0.18 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 2.0 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 37.0 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.
| 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 this dish gluten-free?
Not by default, as traditional noodles contain wheat. To make it gluten-free, use rice noodles, soba (100% buckwheat), or zucchini noodles.
Can I use frozen vegetables?
Absolutely. Frozen peas, corn, and green beans are excellent, convenient choices that retain their nutrients and require no prep time.
How can I boost the fiber content?
Choose whole-wheat or legume-based noodles (like chickpea pasta), and increase the ratio of vegetables to noodles in your bowl.
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 1.51 kcal/g · 21% calories from protein · 1.4 g fiber · 0.8 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: 2.93 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.