Quick Answer
Ramen noodles without seasoning typically contain around 380 calories per 100 grams. This is the calorie count for plain white ramen noodles without any flavoring or seasoning packets. The exact calorie amount can vary slightly depending on the brand.
Calories in Ramen Noodles
Ramen noodles are a popular convenient food option made from wheat flour, water, salt and kansui, an alkali mineral water. There are many different types and brands of ramen noodles, but most provide around 350-400 calories per 100 gram serving.
This calorie amount is for plain ramen noodles without any seasoning or broth. Ramen packets come with separate seasoning packets that contain sodium and flavorings like chili powder, dried vegetables, and MSG. These seasoning packets don’t add a significant amount of calories, but they do increase the sodium content.
Some common calorie counts for popular brands of ramen noodles include:
- Maruchan Ramen Noodles: 380 calories per 100g
- Nissin Ramen Noodles: 352 calories per 100g
- Sapporo Ichiban Ramen: 370 calories per 100g
- Top Ramen: 360 calories per 100g
The calorie content varies slightly depending on the specific ingredients and manufacturing process of each brand. But in general, most plain ramen noodles contain around 350-400 calories per uncooked 100 gram serving.
Calories from Carbohydrates
The calories in ramen noodles come almost entirely from the carbohydrate content. Ramen noodles are made from wheat flour, which is mostly starch.
There is a small amount of protein in wheat noodles, but the vast majority of calories come from carbohydrates. According to USDA data, a 100 gram serving of ramen noodles contains:
- 71 grams of carbohydrate
- 6 grams of protein
- 2 grams of fat
So out of the 380 calories in a typical serving, about 349 of those calories (71g carb x 4 calories per gram) come directly from the carbohydrate content. The rest comes from a small amount of fat and protein.
This means ramen noodles are a high glycemic index food. The calories are quickly digested and absorbed as blood sugar. Ramen and other refined wheat products can lead to spikes and crashes in blood sugar levels.
Effect of Cooking
The calorie counts listed previously are for uncooked ramen noodles. When the noodles are cooked by either boiling, microwaving or adding to broth, the moisture causes them to increase slightly in weight.
There is minimal impact on the total calorie content from cooking, but the weight and volume measurement does change.
For example, 100 grams of dried noodles may increase to 140-150 grams when cooked. So the cooked noodles will provide around the same amount of calories for a larger portion size.
To get an accurate measurement, it’s best to weigh ramen noodles after cooking to determine calories. Don’t rely on volume or package servings, since cooking can significantly change the density and weight.
Here is a nutrition comparison of uncooked vs. cooked ramen noodles (per 100 grams):
| Type | Calories | Carbs | Protein |
|---|---|---|---|
| Uncooked | 379 | 72g | 6g |
| Cooked | 271 | 56g | 5g |
As you can see, the calorie and macro totals are lower per 100 grams when factoring in the increased weight after cooking. But the total calorie and nutrition content remains roughly the same whether weighing pre-cooked or cooked.
Calories in Ramen Broth
While the noodles themselves are high in carbohydrates, ramen broth is very low in calories. Ramen broth is typically made by boiling meat, vegetables, and seasoning to make a savory soup base.
An average serving of ramen broth contains:
- 10 calories
- 2g carbs
- 0g fat
- 0g protein
The broth gets most of its flavor from sodium and MSG rather than fat, carbs or calories. So you can enjoy a full bowl of broth for minimal caloric impact.
Keep in mind that drinking the broth from a entire package of ramen can add up in sodium, even if the calorie count remains low. Moderating portion sizes is important, even when eating low calorie components like broth.
Effect of Ramen Seasoning
Ramen seasoning packets provide most of the taste, but add minimal calories and carbs. The seasoning is high in sodium, which can have blood pressure implications if consumed in excess.
A typical seasoning packet contains:
- 20 calories
- 3g carbs
- 820mg sodium
The low calories and carbs show the seasoning provides very little energy or nutrition. The ingredients are mostly salt, MSG, dried veggies, and chili or other flavoring.
While the calories are negligible, the extremely high sodium content from the seasoning can make it unhealthy if used in large amounts. Stick to using just one seasoning packet per package of noodles.
Calories in Ramen Toppings
One easy way to increase the nutrition in ramen while adding calories is including toppings. Some healthy topping ideas include:
- Soft boiled egg – 74 calories
- Sliced mushrooms – 15 calories
- Baby spinach – 10 calories
- Shredded carrots – 20 calories
- Sliced scallions – 5 calories
Heavier toppings like meat and oils can add even more calories:
- 2 slices bacon – 105 calories
- 1/4 avocado – 80 calories
- 1 tablespoon oil – 120 calories
- 2 oz chicken breast – 70 calories
While toppings do increase the calorie content, they also provide way more nutrition in the form of protein, vitamins, minerals and healthy fats.
Effect of Cooking Method
The way you cook ramen noodles also impacts the calories and nutritional value. Here’s a comparison:
Stovetop: This is the traditional method of boiling noodles in water. No added calories beyond the noodles themselves.
Microwave: Quick and convenient, but can make noodles soggy. No extra calories.
Electric kettle: Makes perfect al dente noodles by bringing water to a boil rapidly. No added calories.
Ramen packet: Super convenient but loaded with MSG and sodium. Provides around 20 calories from the seasoning.
Ramen restaurant: Often cooked in large amounts of oil and salt for maximum flavor. Can add 100-200 calories from fats. Stick to broth-based instead of fried noodles.
As you can see, stovetop, microwave and electric kettle are closest to plain ramen calories. But restaurants or pre-packaged bowls often add oils, salt and MSG that increase calories.
Nutrition Summary
Here is an overview of the basic nutrition facts in ramen noodles:
- Plain noodles: 350-400 calories per 100g
- Broth: 10 calories per serving
- Seasoning: 20 calories per packet
- Additions like oils or meat can significantly increase calories
- Noodles are mostly carbohydrates with minimal protein
- Sodium is very high, especially when using seasoning packet
Ramen can be part of a balanced diet, but it is best consumed in moderation. Bulk up ramen meals by adding veggies, proteins and healthy fats to boost the nutrition without spiking calories. Avoid fried ramen dishes and excessive use of seasoning packets high in sodium.
How to Make Low Calorie Ramen
Here are some tips for reducing calories in ramen while still keeping it flavorful:
- Use only half the seasoning packet or add your own spices
- Choose reduced sodium broth and low sodium seasoning
- Load up on veggies like spinach, carrots, cabbage, zucchini
- Add lean protein such as chicken breast, shrimp or egg
- Include healthy fats like avocado or nuts
- Skip the oils and butter
- Avoid fried ramen dishes
- Steam or boil noodles instead of frying
- Limit added sugars and corn syrup
With some simple substitutions and additions, you can transform ramen into a meal that’s still delicious but much more balanced and nutritious.
Healthier Ramen Alternatives
If you’re looking for a healthier alternative to ramen that’s still fast and convenient, here are some options:
- Zucchini noodles – Also called zoodles, these veggie noodles have only about 20 calories per cup.
- Kelp noodles – Noodles made from seaweed that contain only 5 calories and 2 grams of carbs per serving.
- Edamame noodles – Made from only edamame and water, these contain 20 calories per 50 grams.
- Chickpea pasta – Has 2-3 times as much protein and fiber as traditional pasta.
- Banana flour noodles – Gluten-free alternative that has just 100 calories per serving.
These healthier noodles varieties provide way more nutrition than plain white flour noodles. Combine them with broth, veggies and lean protein for a meal that’s still fast but much more balanced.
Ramen for Weight Loss
Ramen noodles don’t have to be off limits when trying to lose weight. Some tips include:
- Choose reduced calorie, low carb varieties like shirataki or kelp noodles
- Load up on fiber rich vegetables to help fill you up
- Add lean protein sources to balance blood sugar
- Use just half the seasoning packet to limit sodium
- Skip fatty, fried ramen dishes
- Avoid driving toppings like oils, butter and sugary sauces
- Drink plenty of water to stay hydrated and help reduce overeating
Consuming reasonable portion sizes and limiting high calorie add-ons can help keep ramen as part of a reduced calorie diet. But healthier noodle alternatives may be preferable for daily weight loss goals.
Ramen Nutrition Facts
Here is the full nutrition breakdown for a standard package of Maruchan ramen noodles (without seasoning packet):
| Calories | 188 |
|---|---|
| Fat | 1.7g |
| Sodium | 4mg |
| Potassium | 47mg |
| Carbs | 36g |
| Fiber | 1.2g |
| Sugars | 0.5g |
| Protein | 3g |
As you can see, a single package provides 188 calories, mostly from the 36 grams of carbohydrate. There is minimal fat or protein.
Keep in mind this doesn’t include the seasoning packet, which would add another 820mg of sodium and potentially MSG, chili powder and other flavoring.
Ramen Glycemic Index
The glycemic index (GI) measures how much foods raise blood sugar levels. Ramen noodles have a very high GI of 67, while plain wheat noodles are around 46.
This means ramen noodles cause fast spikes in blood sugar compared to other unrefined carbohydrates. Refining wheat flour makes the starch easier to digest quickly.
High glycemic foods may be linked to increased risk of obesity, diabetes and heart disease. Eating ramen and other refined carbs often can lead to energy crashes and cravings for more high GI foods.
Balancing ramen with fiber, fat or protein can help slow digestion and reduce the glycemic impact. But overall, ramen noodles are best consumed in moderation as part of an otherwise low glycemic diet.
Conclusion
Plain ramen noodles contain around 350-400 calories per 100 gram serving. The calories come almost entirely from carbohydrates with minimal fat or protein. Ramen broth is very low calorie, while seasoning packets add a ton of sodium but negligible calories.
Cooking method, toppings and noodle alternatives can also impact the calories in ramen. For a healthier low calorie option, go for reduced carb noodle types, pile on veggies and limit added oils or sugary seasonings.
While ramen noodles are convenient, the refined carbs have a high glycemic impact. Moderate portion sizes and balance ramen meals with other wholesome ingredients to help keep your diet and blood sugar in check.
