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Seafood noodles Calories
Seafood noodle dish with balanced carbs and protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Seafood noodles (220 g) has 321 calories. That works out to 146 calories per 100 g. It contains 42 g of carbs, 20.2 g of protein, 7.9 g of fat and 2.6 g of fiber. Its 2.4 µg of B12 covers 101% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Seafood noodles Nutrition Facts
Selected: 1 cup (medium) · 220 g
321
KCAL / 220G
Carbs
42g
· 15% DV
Protein
20.2g
· 40% DV
Fat
7.9g
· 10% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 25% · Fat 22%
Seafood noodles nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 321 kcal | |
| Total fat | 7.9 g | 10% |
| Saturated fat | 1.76 g | 9% |
| Trans fat | 0.04 g | |
| Sodium | 616 mg | 27% |
| Total carbohydrate | 42 g | 15% |
| Fiber | 2.6 g | 9% |
| Protein | 20.2 g | 40% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Seafood noodles?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 321 kcal |
| 100 g | 100 g | 146 kcal |
| 1 piece (small) | 120 g | 175 kcal |
| 1 cup (small) | 180 g | 263 kcal |
| 2 piece (double) | 240 g | 350 kcal |
| 1 serving (medium) | 250 g | 365 kcal |
| 1 cup (large) | 300 g | 438 kcal |
| 1 serving (large) | 350 g | 511 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Seafood noodles
How do you make seafood noodles?
Seafood noodles are made by cooking the noodles and seafood separately, then tossing them together with a sauce. Garlic, olive oil, tomato, and herbs work well; add the seafood according to its cooking time so it stays tender.
What seafood goes in seafood noodles?
Shrimp, squid, mussels, and chunks of fish are all common in seafood noodles. You can use one type or a mix, but avoid overcooking squid and add delicate seafood later so it does not turn tough or break apart.
What sauce is best for seafood noodles?
Garlic and olive oil, tomato sauce, or a light lemon-and-herb sauce are popular choices for seafood noodles. Cream sauce is another option, though a lighter sauce lets the seafood flavor come through more clearly.
How do you keep seafood noodles from sticking together?
To keep seafood noodles from sticking, cook them in plenty of boiling water, stir occasionally, and toss them with the sauce as soon as they are drained. A splash of reserved cooking water helps the sauce coat the noodles evenly.
Can you make seafood noodles with frozen seafood?
Yes, frozen seafood works in seafood noodles. Thaw it safely in the refrigerator and drain it well before cooking, because excess water can dilute the sauce. Cook it thoroughly and do not refreeze seafood that has already thawed.
Can seafood noodles be reheated the next day?
Yes, you can reheat leftover seafood noodles if they were refrigerated promptly in a covered container. Reheat only the portion you plan to eat until piping hot, and avoid repeatedly cooling and reheating the same leftovers.
Are seafood noodles a healthy meal?
Seafood noodles can make a balanced meal, pairing carbohydrates from noodles with protein from seafood. Adding vegetables and using a modest amount of oil and salt keeps the dish lighter than a version with a rich, heavily salted sauce.
What do you serve with seafood noodles?
Serve seafood noodles with a crisp green salad, steamed vegetables, or roasted vegetables. These lighter sides complement the savory seafood and noodles without making the meal feel overly heavy.
Can you use instant noodles for seafood noodles?
Yes, instant noodles can be used for seafood noodles, but discard or reduce the seasoning packet if you want control over the saltiness. Cook the seafood separately and combine it with the noodles and your own garlic, herbs, or sauce.
Is seafood pasta the same as seafood noodles?
Not always. Seafood noodles can refer to different noodle dishes across cuisines, while seafood pasta usually means Italian-style pasta with seafood. The ingredients and sauces vary, so check the recipe rather than assuming the names describe the same dish.
Seafood noodles Vitamins & Minerals
Vitamins
B12
2.42µg · 101% DV
B3
3.74mg · 23% DV
Biotin
4.62µg · 15% DV
B2
0.2mg · 15% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
260mg · 37% DV
Copper
0.26mg · 29% DV
Iodine
42µg · 28% DV
Sodium
616mg · 27% DV
Potassium ⭐
343mg · 10% DV
Seafood noodles Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seafood noodles
To burn the 321 calories in 1 cup (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Seafood noodles?
Seafood noodles combine noodles with seafood such as fish or shellfish; the exact mix and seasoning vary from one recipe to another. Rather than belonging to a single established cuisine, it is a flexible dish found in many forms, shaped by local noodles and available seafood.
It is usually served hot as a main meal, sometimes with vegetables, herbs or a light sauce. The noodles provide carbohydrates while the seafood contributes protein: a 100 g portion has 9.2 g of protein. For a lighter bowl, keep added oil and rich sauces modest, and add vegetables or a crisp side salad.
How Nutritious Is Seafood noodles?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Seafood noodles Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Seafood noodles Contain Allergens?
Contains these allergens:
Which Diets Is Seafood noodles Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Seafood noodles Fat Profile
SATURATED
1.76g
MONOUNSATURATED
2.42g
POLYUNSATURATED
1.54g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.