When asked about their favorite comfort foods, the average person is likely to list ramen alongside pizza, burgers, and burritos. However, as you’ve become more knowledgeable about nutrition, you may have made some changes.
You might be wondering if your favorite ramen noodles can still be a regular part of your routine if you’re living a low-carb or keto lifestyle.
In this article, we’ll explain the nutritional highs and lows of ramen noodles and contrast a few of the best ramen brands so you can stay on track with your health objectives.
A single serving of instant noodles can have anywhere between 397 – 3678mg of sodium per 100g serving, sometimes even more. While sodium is an essential mineral for the proper functioning of your body, too much sodium isn’t good for your health.
The Basics of Ramen Noodles Nutrition
Ramen noodles are instant noodles when we use the term. You know, the ramen that is packaged as a dehydrated block wrapped in plastic and served in a single-use bowl or cup with a flavor packet? In other words, this is the ramen you ate as a college student to stay full.
Here’s a quick rundown of some key ramen nutritional facts:
The Highs of Ramen Noodles
The truth is that instant noodles are not at all a nutritious meal option, despite being convenient and reasonably priced. Let’s take a closer look.
High in carbs: Because most commercial ramen brands are made with enriched wheat flour, they’re high in carbs. The average serving of instant noodles contains 40 grams to 80 grams of net carbs. Studies show eating processed carbohydrates is linked to metabolic syndrome, high blood pressure, high blood sugar, heart disease, high cholesterol, and diabetes.
High in saturated fat: While consuming healthy fats is a good idea, most ramen noodles are high in saturated fat, which is directly tied to coronary heart disease and strokes. Take one look at the total grams of fat on the nutritional label, and you’ll discover about half of the total fat in ramen noodles is saturated.
High in sodium: Although sodium is an essential nutrient for healthy muscles and nerves, most instant noodles have way too much. Consuming excessive amounts of salt increases your risk of stroke, heart disease, hypertension, calcium loss, and even stomach cancer.
High in additives: To extend shelf life and improve flavor, most ramen is loaded with artificial flavorings and coloring, as well as synthetic preservatives like TBHQ (tertiary butylhydroquinone). These additives are recognized as safe in small doses by the U.S. Food and Drug Administration, but there’s some evidence that TBHQ is potentially carcinogenic and can damage DNA.
The Lows of Ramen Noodles
Despite the fact that the majority of instant ramen noodles are produced using flour that has been fortified with trace amounts of vitamins like iron, riboflavin, and folic acid, they are still nutritionally deficient. The following nutrients are absent from a typical serving of ramen.
Low in nutrients: You won’t be able to get enough nutrients from instant noodles. Instant ramen is deficient in the vitamins A, B, C, and D, as well as significant amounts of minerals, all of which are necessary for healthy body function.
Low in protein: Protein is necessary for overall good health. Not only is it an essential building block of bones, muscles, cartilage, and skin, but it also repairs tissue, oxygenates the blood, and regulates hormones. Traditional instant ramen is low in protein, which means you’re better off choosing a more nutritious option.
Low in fiber: Instant ramen offers very little fiber, which is crucial for good digestive health and regulating blood sugar levels. What’s more, protein and fiber can make you feel full longer and therefore help with weight management. Without these two critical components, you’re at a disadvantage.
Low in antioxidants: Highly processed foods like instant ramen noodles fall short when it comes to antioxidants that fight inflammation and cardiovascular disease, cancer, and other health conditions.
Comparing Nutrition Facts of Instant Ramen Noodle Soup
Now that you understand some of the basics of ramen noodles nutrition, you probably realize that eating instant noodles is better as an occasional indulgence rather than a regular go-to option. In fact, at least one study shows regular consumption of instant noodles is associated with a higher risk of metabolic syndrome.
Still, not all instant ramen is created equal. (Don’t worry — we’ll soon show you the silver lining. (To compare the nutritional data of the most well-known instant ramen brands, see below:
Nissin
Creator of the famed Top Ramen noodles, Nissin is the Japanese brand that made instant noodles all the rage. However, when you skim the nutrition facts of one cup of Nissin’s Cup Noodles (chicken flavor, dry), things don’t look so bright:
Nongshim
The best-selling instant noodle brand in South Korea, Nongshim offers a variety of noodles including the popular Shin Ramyun cups and bowls. The nutritional profile of one Shin cup of noodle soup looks like this:
Maruchan
This popular Japanese-American brand produces a range of instant ramen noodles including precooked blocks, cups, and bowls. When looking at Maruchan’s labels, you’ll notice the serving size is half a block of ramen. It’s an unrealistic serving of food, so here’s the nutritional value for a full block of Maruchan chicken flavor ramen:
immi
Immi is truly in a class of its own as the first low-carb, high-protein instant ramen in the world. Immi has 30–40% less sodium, at least five times as much protein, and twice as much fiber as other regular ramen brands. Additionally, only Immi instant ramen noodles are plant-based and keto-friendly, unlike the other brands on this list.
How to Improve Ramen Noodles Nutrition
While most instant ramen won’t win any prizes for nutrition, you can make some easy changes to make it more nourishing:
Don’t miss our expanding collection of ramen recipes, healthy ramen hacks, and advice to make your noodles more flavorful and nourishing for more inspiration.
Have Your Ramen and Eat It Too
Instant ramen noodles are easy, inexpensive, fun, and nostalgic. But regularly consuming conventional, unhealthy instant ramen brands is not the best general nutrition advice.
The majority of conventional instant ramen noodle brands are high in unhealthy additives, saturated fats, and carbohydrates. Additionally, they are seriously deficient in protein, fiber, and nutritional value.
Thankfully, you don’t have to completely abandon one of your go-to comfort foods. Simple adjustments like including more protein and vegetables can have a significant impact.
But choosing immi ramen is the biggest (and simplest) way to make it work. You can enjoy the delicious instant noodle experience you love every day without the negative nutritional effects thanks to its low-carb, high-protein goodness.
FAQ
How do you reduce sodium in instant noodles?
Instead of using the flavor sachet, which is mostly salt, add your own herbs and spices. For a lower sodium intake, use only a portion of the flavor sachet. Drain your noodles before eating, to reduce salt. Include some vegetables, such as spinach, to the noodles so they can cook in the steam.
Which noodles are low in sodium?
According to medical professionals, ramen’s processed ingredients, high sodium content, and significant amount of saturated fats raise blood pressure, blood sugar, and risk for stroke, diabetes, and heart disease.
Does instant noodles increase blood pressure?
The majority of instant noodles are deep-fried, which is how they cook “instantly,” and the oils they use are frequently high in saturated fat. Additionally, instant noodles are high in sodium and low in protein and fiber, making them less filling.
