Ramen Noodle Nutrition Facts

Calories in Ramen and Its Health Benefits

You can improve the nutrition of cheap ramen noodles.
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Instant ramen noodles (or cup noodles) are dehydrated noodles that come with soup-flavored powders. They're inexpensive and easy to prepare, just add hot water, and in about three minutes you have a meal. The problem is they're high in fat and sodium and not all that nutritious.

Ramen Noodle Nutrition Facts
Serving Size 1/2 block (43 g)
Per Serving% Daily Value*
Calories 190 
Calories from Fat 63 
Total Fat 7g11%
Saturated Fat 3.5g17%
Cholesterol 0mg0%
Sodium 820mg34%
Carbohydrates 26g9%
Dietary Fiber 0.8g3%
Sugars 1g 
Protein 5g 
Vitamin A 0% · Vitamin C 0%
Calcium 0% · Iron 8%
*Based on a 2,000 calorie diet

Take a look at the label, and you'll see there are two servings per package. This means that half of your package of ramen noodles will provide you with 190 calories, 5 grams of protein, 26 grams of carbohydrates, 1 gram of fiber, over 7 grams total fat, including 3 grams of saturated fat. One serving of ramen noodles also has about 500 milligrams sodium.

Ramen Noodle Health Benefits

There really aren't any other than a good bit of iron, which is necessary for moving oxygen throughout the body. On the bad side, these instant cup noodles are high in sodium, fat (including saturated fat) and their low in fiber and very low in any real nutrients.

Common Question About Ramen Noodles

Are Ramen Noodles Good for Dieters?

No. The instant ramen noodles are low in fiber and protein, and they are calorie-dense considering the package is small, and even if you eat the whole package (2 servings), you're probably going to be hungry again in a short time.

Plus they're high in sodium that can lead to bloating and water retention, which doesn't make you feel good when you're trying to lose weight.

Are Cup Noodles Healthy?

No. And this is worth stating again. They're low in nutritional value, high in fat and sodium, and they're calorie dense for such a small portion.

The only thing they have in their favor is their low cost.

How to Make Cup Noodles Healthier

Although you don't want to depend on cup noodles as a staple food, you can improve their nutritional value by adding additional ingredients that are low in calories but high in nutrients. That way you'll still have an inexpensive meal that isn't entirely bad for you. 

What You'll Need

  • Package of instant Ramen noodles or cup noodles
  • Cooking pot 
  • One cup frozen mixed vegetables
  • Once cup cooked chicken, lean meat or shrimp

Prepare your noodles by cooking one package of chicken flavor ramen noodles until soft in three cups of water. Add the flavor packet. Add one cup of chopped or cubed cooked chicken breast meat. Add one cup of your favorite frozen vegetable mixes such as peas, carrots, and onions. Stir until vegetables are heated thoroughly. Now you have four servings instead of two.

What We Did

The addition of the chicken and vegetables added vitamins and protein without adding much fat. Each serving still has close to 200 calories, but now each serving has 4.5 grams of fat and less than two grams of saturated fat. We also have about 2.5 grams of fiber, lots of vitamin A, lutein and B vitamins.

We've done well so far.

Let's round out this meal with a nice small garden salad with olive oil or walnut oil and vinegar, or a light salad dressing. Now we have added some healthy fats and even more vitamins, minerals, and fiber.


  1. Adding vegetables and lean meats adds volume to the ramen noodles and increases the number of servings. It also helps to reduce the impact of the bad fats in the ramen noodles.
  2. Be creative. Add shrimp or cooked fish for healthy omega-3 essential fatty acids. Enhance the flavor with sesame oil, mushrooms, bean sprouts, water chestnuts and bamboo shoots.
  3. If you want to cut back the sodium, you can reduce the amount of powder from the flavoring pack. Add flavor with garlic, pepper or your favorite herbs.
  1. If you prefer the styrofoam cups of ramen noodles, remember that each cup is two servings. Prepare your cup of noodles with hot water and pour the noodles over cooked vegetables and meat. Remember this would be equal to about four servings.


United States Department of Agriculture Agricultural Research Service. "USDA Branded Food Products Database."

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