Soup, noodle, NFS
Common food
Photo: Wikipedia
A comforting, brothy noodle soup with a light, savory base and tender wheat noodles. It's a low-calorie, hydrating meal with a modest protein boost from the noodles. The clear broth and soft texture make it a gentle, easy-to-digest option.
Calorie split: 25% protein · 45% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting warmth and savory, umami-rich broth that feels like a hug in a bowl. Its simplicity makes it a perfect canvas for personal touches like chili oil, fresh herbs, or a soft-boiled egg.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its high sodium content from the broth, which can be problematic for those monitoring blood pressure. The refined wheat noodles can also cause a quicker blood-sugar spike. To counteract, choose a low-sodium broth base, add plenty of non-starchy vegetables like bok choy or mushrooms, and top with a source of protein and healthy fat like shredded chicken, tofu, or a drizzle of sesame oil.
Key benefits
- Low-calorie base for a filling meal
- Good source of hydration from the broth
- Provides quick energy from carbohydrates
- Light and easy on the digestive system
- Versatile base for adding vegetables and protein
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The slurping sound made while eating noodle soup isn't just for show—it's believed to aerate the noodles and broth, enhancing the flavor and slightly cooling the hot liquid.
Full nutrition (USDA data · scales with serving)
| Water | 80.5 g |
| Energy | 90.0 kcal |
| Protein | 5.5 g |
| Total lipid (fat) | 3.0 g |
| Carbohydrate, by difference | 10.1 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 0.62 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.68 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 62.0 mg |
| Potassium, K | 102 mg |
| Sodium, Na | 290 mg |
| Zinc, Zn | 0.52 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 12.4 ug |
| Vitamin C, total ascorbic acid | 3.2 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 32.0 ug |
| Folic acid | 20.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 46.0 ug |
| Choline, total | 32.0 mg |
| Vitamin B-12 | 0.18 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 30.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 209 ug |
| Carotene, alpha | 45.0 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 57.0 ug |
| Lutein + zeaxanthin | 124 ug |
| Vitamin E (alpha-tocopherol) | 0.39 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 10.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.69 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 | 0.49 g |
| SFA 18:0 | 0.16 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.80 g |
| PUFA 18:2 | 0.70 g |
| PUFA 18:3 | 0.07 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 | 35.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, black bean soup — USDA does not publish this profile for Soup.
| Tryptophan | 0.04 g |
| Threonine | 0.17 g |
| Isoleucine | 0.16 g |
| Leucine | 0.32 g |
| Lysine | 0.27 g |
| Methionine | 0.10 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.16 g |
| Tyrosine | 0.13 g |
| Valine | 0.20 g |
| Arginine | 0.35 g |
| Histidine | 0.09 g |
| Alanine | 0.35 g |
| Aspartic acid | 0.38 g |
| Glutamic acid | 0.72 g |
| Glycine | 0.58 g |
| Proline | 0.36 g |
| Serine | 0.20 g |
FAQ
Is noodle soup a good post-workout meal?
It can be, as the broth helps with rehydration and the noodles replenish glycogen stores. For better muscle recovery, add a lean protein source like chicken, shrimp, or tofu.
How can I make it more nutritious?
Boost its nutritional value by adding a handful of leafy greens (spinach, kale), colorful vegetables (carrots, bell peppers), and a protein source. Using a whole-grain or legume-based noodle can also increase fiber and protein content.
What's the difference between this and instant noodle soup?
This 'NFS' (Not Further Specified) version typically refers to a basic, homemade or restaurant-style broth and noodle base. Instant varieties often contain added preservatives, flavor enhancers, and significantly higher levels of sodium and saturated fat in the seasoning packets.
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 0.90 kcal/g · 24% calories from protein · 0.8 g fiber · 0.6 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: 2.84 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.