How healthy is instant ramen?
Is instant ramen healthy? It can fit a healthy diet occasionally. Instant ramen scores 9/100 on the HowHealthyIs Score: 100 g provides 440 kcal, 4.1 mg iron and 10 g protein. Instant ramen noodles are fried and come with a very salty seasoning packet. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Instant ramen ranks higher than 9% of them.
Counts in favor (% daily value per 100 kcal)
- Iron5%
- Protein5%
- Vitamin E4%
- Fiber2%
- Magnesium1%
- Potassium1%
- Calcium0%
- Vitamin C0%
- Vitamin A0%
Counts against
- Saturated fat9%
- Added sugars0%
- Sodium18%
Raw NRF9.3: 19 minus 28 = -9. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in instant ramen?
Calories356kcal
Protein8.2g
Carbohydrates49g
Fat14g
Fiber2.3g
Sugars1.6g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 440 kcal | 356 kcal | |
| Protein | 10 g | 8.2 g | 16% |
| Carbohydrates | 60 g | 49 g | 18% |
| Fiber | 2.9 g | 2.3 g | 8% |
| Sugars | 2 g | 1.6 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 18 g | 14 g | 18% |
| Saturated fat | 8.1 g | 6.6 g | 33% |
| Vitamins | |||
| Vitamin A | 1 µg | 0.8 µg | 0% |
| Vitamin C | 0.3 mg | 0.2 mg | 0% |
| Vitamin E | 2.4 mg | 2 mg | 13% |
| Minerals | |||
| Calcium | 21 mg | 17 mg | 1% |
| Iron | 4.1 mg | 3.3 mg | 18% |
| Potassium | 181 mg | 147 mg | 3% |
| Magnesium | 25 mg | 20 mg | 5% |
| Sodium | 1855 mg | 1503 mg | 65% |
Source: USDA FoodData Central, "Soup, ramen noodle, any flavor, dry" (FDC 171177). Values rounded.
Why is instant ramen good for you?
- 3.3 mg iron in 1 package, 18% of the daily value. Iron contributes to the normal formation of red blood cells.
- 8.2 g protein in 1 package, 16% of the daily value. Protein contributes to the maintenance of muscle mass.
- 2 mg vitamin E in 1 package, 13% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
Good ways to use it
- Using half the seasoning
- Adding eggs, tofu and vegetables
What should you watch out for?
- One package with the full seasoning can supply most of a day of sodium.
What can you eat instead of instant ramen?
Foods you can use the same way with a higher HowHealthyIs Score.
How does instant ramen compare?
Common questions about instant ramen
How many calories are in instant ramen?
100 g of instant ramen has 440 kcal. A typical portion, 1 package (81 g), has about 356 kcal.
How much protein is in instant ramen?
Instant ramen has 10 g of protein per 100 g, or about 8.2 g in 1 package.
Is instant ramen good for weight loss?
Instant ramen is fairly calorie-dense (440 kcal per 100 g), so portion size matters more than the food itself. 1 package is about 356 kcal.