What are the Nutritional Facts about Ramen Noodles?
December 30, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Ramen noodles are quick-cook noodles high in carbs and sodium. Learn ramen nutrition facts, calories, protein, and health considerations.
Introduction
Ramen noodles are a popular instant noodle dish commonly consumed worldwide. While convenient and tasty, they are high in carbohydrates, sodium, and fat, and often low in fiber and protein. Understanding the nutritional facts of ramen can help you make informed choices and enjoy them occasionally as part of a balanced diet.
Nutritional Value of Ramen Noodles (100g – cooked, instant noodles)
| Nutrient | Amount |
|---|---|
| Calories | 138 kcal |
| Carbohydrates | 18 g |
| Protein | 4 g |
| Total Fat | 5 g |
| Saturated Fat | 2 g |
| Trans Fat | 0 g |
| Dietary Fibre | 1 g |
| Sugar | 1 g |
| Sodium | 820 mg |
| Iron | 0.7 mg |
| Calcium | 10 mg |
Note: Values can vary depending on brand and seasoning packet.
Key Nutrients in Ramen Noodles
1. Carbohydrates
- Primary source of energy
- Easily digestible but may spike blood sugar
2. Protein
- Moderate protein from wheat flour
- Supports muscle maintenance
3. Fat
- Contains some saturated fat
- Provides energy but excessive intake may affect heart health
4. Sodium
- Very high in instant varieties due to seasoning packets
- High sodium can impact blood pressure and heart health
5. Low Fibre
- Minimal dietary fibre
- Pair with vegetables or protein for a balanced meal
Health Considerations
- ⚖️ High in calories and sodium – moderation is key
- ❤️ Contains saturated fat – excessive consumption can affect heart health
- 🌿 Low in fibre – add vegetables for better digestion
- ⚡ Provides quick energy – convenient but not nutrient-dense
Tips for Healthier Ramen
- Use half the seasoning packet to reduce sodium
- Add vegetables like spinach, carrots, or mushrooms
- Include lean protein (egg, chicken, or tofu)
- Opt for whole-grain or low-sodium noodle alternatives
Conclusion
Ramen noodles are a quick, convenient food but are high in sodium and low in fibre. Eating them occasionally and pairing with vegetables and protein can make them a more balanced meal.