Mie Goreng is a favored dish for many due to its delicious flavor and easy preparation method, especially if you’re using instant noodles that don’t require much time to cook. However, if you are currently on a healthful eating plan, understanding the caloric content becomes essential, especially if you’re on a diet.
Nutritional Breakdown of Mie Goreng
The calories in Mie Goreng can vary widely depending on the type of noodles used, their size, and the additional ingredients. For instance, a single 80-gram packet of instant Mie Goreng may contain about 350 calories, along with 12 grams of fat, 52 grams of carbohydrates, and 8 grams of protein. A jumbo-sized 129-gram packet might contain around 560 calories, accompanied by 21 grams of fat, 80 grams of carbohydrates, and 13 grams of protein.
On the other hand, conventional Mie Goreng made from egg noodles can contain 146 kcal, 1.69 grams of fat, 27.08 grams of carbohydrates, and 5.38 grams of protein. Although the caloric content is lower, conventional cooking involves oil use. The total calorie count can increase with the addition of other ingredients like eggs, sausages, or meatballs.
Limiting the Consumption of Mie Goreng
Instant noodles, in particular, are not only high in calories but may also contain MSG (monosodium glutamate) and preservatives. Even conventional Mie Goreng, while free from MSG, can be oily. Excessive consumption of either type may increase the risk of heart diseases, stroke, and hypertension.
Furthermore, the common Indonesian practice of consuming instant noodles with rice leads to a significant calorie intake due to both being carbohydrate sources. This habit can risk triggering obesity and diabetes, especially if coupled with high sugar consumption and lack of exercise.
To consume Mie Goreng more safely, it’s advisable to eat it occasionally and in smaller portions. For example, cook half a packet of instant Mie Goreng and add vegetables for fiber and meat or eggs for protein. This will make you feel full despite the lower carbohydrate intake.
Considering the high calorie and unhealthy contents of Mie Goreng, healthier alternatives exist. One such option is shirataki noodles, satisfying but low in calories and high in glucomannan, a type of fiber with remarkable health benefits.
Glucomannan has been proven to aid in weight loss in several studies, as it is digested slowly, prolonging the feeling of fullness. Nutritional content for 112 grams of shirataki noodles includes:
- Calories: 10 kcal
- Fat: 0 grams
- Sodium: 0 grams
- Carbohydrates: 3 grams
- Fiber: 3 grams
- Sugar: 0 grams
- Protein: 0 grams
Nutrient-Rich Mie Goreng Recipe
To enjoy a nutritious and tasty meal, you can turn shirataki noodles into a healthful dish. A recommended recipe is fried shirataki noodles, with ingredients like:
- Dried shirataki noodles – 200 grams
- Thinly sliced sausages – 3 pieces
- Beaten egg – 1
- Chopped mustard greens – 1 bunch
- Finely chopped garlic – 3 cloves
- Diagonally sliced red chili – 2 pieces
- Soy sauce – 2 tablespoons
- Sweet soy sauce – 3 tablespoons
- Oyster sauce – 1 tablespoon
- Pepper powder – 1/4 teaspoon
- Salt – to taste
- Olive or palm oil – as needed
The cooking method involves soaking the shirataki noodles in warm water, sautéing garlic and chili in olive oil, adding sausages and eggs, and then seasoning with the sauces, pepper, and salt. Lastly, add the mustard greens and cook until the flavors are well-blended. Serve hot.
In summary, understanding the nutritional content of Mie Goreng and opting for more nutritious recipes will align better with a health-conscious lifestyle. If you have any questions about the nutritional content of Mie Goreng or any medical concerns after consuming it, consult with your healthcare provider immediately.