Ramen noodles are a popular convenience food that can often be found in many college dorm rooms and budgets. While ramen may be inexpensive and easy to prepare, it has developed a reputation as an unhealthy food choice. However, ramen noodles on their own without any seasoning packet are low in calories and fat. So is ramen actually unhealthy, or does the seasoning contribute most of the sodium and fat content? Let’s take a closer look at the nutrition facts of ramen noodles with and without the seasoning.
Nutrition Facts for Ramen Noodles
First, let’s examine the basic nutrition information for a standard package of ramen noodles (without the seasoning). A 3 oz serving (about half a block) of plain ramen noodles contains:
- Calories: 188
- Total fat: 0.9 g
- Saturated fat: 0 g
- Trans fat: 0 g
- Cholesterol: 0 mg
- Sodium: 4 mg
- Total carbs: 38 g
- Dietary fiber: 1 g
- Sugars: 2 g
- Protein: 7 g
As you can see, plain ramen noodles are low in calories, fat, and sodium. The main nutrient supplied comes from the carbohydrates, which come from the wheat flour used to make the noodles. Overall, ramen noodles on their own represent a fairly balanced mix of carbs and protein without too many red flags nutritionally.
Nutrition Facts for Ramen with Seasoning
Now let’s take a look at how the nutrition profile changes when you add in the seasoning packet:
- Calories: 380
- Total fat: 13 g
- Saturated fat: 5 g
- Trans fat: 0 g
- Cholesterol: 0 mg
- Sodium: 1720 mg
- Total carbs: 56 g
- Dietary fiber: 2 g
- Sugars: 1 g
- Protein: 8 g
With the seasoning, the calories, fat, and sodium content increases dramatically. The FDA recommends limiting sodium intake to less than 2,300 mg per day, so one package of seasoned ramen provides 75% of the maximum daily sodium intake.
Sodium Content of Ramen
Clearly, the sodium content jumps up significantly when adding in the seasoning packet. On their own, the plain noodles contain almost no sodium. All of the 1720 mg of sodium comes directly from the seasoning.
Here is a breakdown of where that sodium comes from in the seasoning:
- Salt: 1000 mg
- Monosodium glutamate (MSG): 300 mg
- Sodium bicarbonate (baking soda): 350 mg
- Other sodium additives: 70 mg
As you can see, plain ramen noodles are not the culprit for excess sodium. It’s the seasoning ingredients like salt, MSG, and baking soda that drives up the sodium content.
MSG in Ramen
One of the primary seasoning ingredients – monosodium glutamate (MSG) – has developed a negative reputation. MSG is a common additive used in packaged foods and Asian cuisine to enhance umami or savory taste.
Some people claim to have adverse reactions to MSG such as headaches or flushing. However, there is limited scientific evidence to support these claims of MSG sensitivity. Extensive research has not found definitive links between MSG consumption and negative health effects in most people.
While MSG may get a bad rap, the sodium in salt is likely the bigger concern in ramen seasoning packets. Consuming high sodium levels on a regular basis can increase risk of high blood pressure and stroke over time.
Fats in Seasoned Ramen
The seasoning also adds significant amounts of fat compared to the plain noodles. A lot of this comes from palm oil or vegetable oils used in the seasoning.
Although the types of fats used are not as unhealthy as trans or saturated fats, they are still high in calories. Consuming large amounts of added fats like these on a regular basis is not ideal for maintaining optimal health.
Comparison to Homemade Ramen
Of course, ramen noodles don’t have to come from an instant package. There are many recipes for making homemade ramen soup using fresh or dried noodles.
Homemade ramen allows you to control exactly what goes into the broth and seasoning. This allows you to avoid sources of fat, MSG, and excess sodium. It also provides an opportunity to add in fresh vegetables, proteins, herbs, and spices.
For example, a homemade ramen may include:
- Fresh ramen noodles
- Chicken or vegetable broth
- Sliced mushrooms
- Spinach
- Carrots
- Onion
- Ginger
- Garlic
- Fresh basil
- Sesame oil
This type of homemade ramen focused on whole foods provides a serving of vegetables and avoids many of the pitfalls of instant ramen seasoning like excess sodium. So making your own ramen broth and noodles from scratch can be much healthier than relying on packaged instant ramen products.
Nutrition of Instant Noodle Alternatives
Today there are even more instant noodle options beyond just standard ramen noodles. Some brands now offer instant noodle cups or bowls with fewer artificial ingredients and sodium.
For example, here is a comparison of two alternative instant noodle products (prepared) versus standard instant ramen:
| Nutrition Facts | Standard Ramen (with seasoning) | Annie Chun’s Glass Noodles Bowl | Lotus Foods Rice Ramen |
|---|---|---|---|
| Calories | 380 | 210 | 370 |
| Fat | 13g | 2g | 3.5g |
| Sodium | 1720mg | 730mg | 950mg |
| Carbs | 56g | 45g | 72g |
| Protein | 8g | 4g | 5g |
As you can see from the table, while the calorie and carb counts of these alternative products are similar, they offer lower amounts of fat and sodium compared to standard ramen.
Reading nutrition labels can help identify healthier instant noodle options over standard ramen. Lower sodium options are available for those looking for a convenient alternative. But homemade ramen or pho with a clean broth and lots of veggies still wins out as the healthiest ramen option.
Health Risks of Regular Ramen Consumption
While an occasional ramen lunch is not cause for concern, regularly consuming instant ramen and the seasoning packet may negatively impact health over time due to the high sodium levels.
According to research, diets high in sodium are associated with an increased risk of:
- High blood pressure
- Heart disease
- Stroke
- Fluid retention
- Kidney problems
- Stomach cancer
Consuming too much sodium can also exacerbate other health conditions like kidney disease, diabetes, or congestive heart failure.
While most healthy people can handle the occasional high-sodium ramen meal, those with underlying health concerns or sodium sensitivity may experience issues with regularly consuming these products. Monitoring your overall dietary sodium intake is important.
Tips for Enjoying Ramen More Healthfully
If you are a ramen fan, you don’t necessarily have to swear it off completely if you take steps to enjoy it in moderation as part of an overall healthy diet. Here are some tips:
- Read nutrition labels and choose lower sodium options when possible
- Use only a portion of the seasoning packet
- Increase veggies by adding spinach, carrots, broccoli etc.
- Add lean protein such as chicken breast or shrimp
- Flavor with garlic, ginger, sesame oil, or chili paste instead of the seasoning packet
- Make your own homemade broth using reduced sodium chicken or vegetable broth
- Use the noodles in a stir fry instead of soup
- Limit intake to a few times per month rather than multiple times per week
With a few tweaks, ramen can be incorporated into a balanced diet without going overboard on sodium or undesirable additives.
The Verdict on Ramen Without Seasoning
At the end of the day, ramen noodles on their own without any seasoning are low in calories, fat, and sodium. The noodles themselves made from wheat flour and water do not contain concerning levels of unhealthy components.
However, the seasoning packet that comes with instant ramen accounts for up to 75% or more of the daily recommended sodium intake per package. And this high sodium intake is linked to increased risk of heart disease and stroke over time.
So ramen noodles alone can be part of a relatively well-balanced meal, but caution is warranted when consuming the full seasoning packet on a regular basis. Those looking to keep ramen as a dietary staple would be better off preparing homemade broth and noodle dishes to control sodium levels. But an occasional ramen night here and there in moderation is unlikely to cause harm.
At the end of the day, ramen noodles without seasoning do not contain excess calories, fat, or sodium. With the seasoning packet, it becomes an ultra-processed food high in sodium. But the noodles themselves are neutral and can be an ingredient in relatively healthy meals when prepared properly and enjoyed in moderation.
