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Calories in Ramen Noodles
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It may seem healthier to prepare some instant ramen without the seasoning packet than to use the entire package. However, it turns out that the sodium content of even basic instant ramen noodles is fairly high. Additionally, fat and carbohydrates account for the majority of the calories in ramen noodles.
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One packet of ramen (without the seasoning packet) has roughly 356 calories, of which half come from carbs and 36% from fat, according to My Food Data. Over 14 grams of fat, including 6 grams of saturated fat, are present in this packet.
While it does contain 8 grams of protein and some iron, it has more than 1,500 milligrams of sodium — which is 65 percent of your daily value. MedlinePlus recommends consuming no more than 2,300 milligrams of sodium per day.
Usually, salt, palm oil, and refined white flour are used to make these dried noodles. Meanwhile, the accompanying flavor packets are loaded with additional sodium, various seasonings, and occasionally monosodium glutamate (MSG). Since none of these ingredients are particularly nutritious, ramen noodles are a low-calorie food.
Ramen Noodles and Your Health
Despite their popularity and tastiness, highly processed ramen noodles can be detrimental to your health. According to the University of Southern California (USC), research has shown that ramen may increase the risk of metabolic syndrome in women due to the high level of processed ingredients, sodium and saturated fats.
Consuming these unhealthy calories in ramen noodles could contribute to things like high blood pressure and other cardiovascular issues, especially over the long term. A June 2017 study published in Nutrition Research and Practice found that frequent consumption of instant ramen noodles increased cardiometabolic risk factors among young, healthy college students in Seoul. Some of those risk factors included plasma triglyceride levels, diastolic blood pressure and fasting blood glucose levels.
In addition, instant ramen noodles sodium levels can be harmful to health. According to MedlinePlus, too much sodium in your diet can lead to high blood pressure and may cause a buildup of fluid in people who have heart disease, cirrhosis of the liver or kidney disease. In short, youll want to eat instant ramen noodles in moderation and find some alternative healthier recipes to try.
Even though you might get cravings for restaurant or quick ramen, you can always prepare healthier dishes at home. If you stay away from common high-fat ramen ingredients like pork belly, you can lower the calorie count of ramen noodles. For more fiber, you could also try brown rice ramen noodles rather than refined white flour noodles.
Next, lower the sodium content of your ramen by selecting low-sodium varieties or discarding the flavor packets that come with instant ramen. MSG and other dubious preservatives won’t be present in the ramen if the seasoning packet is removed. Make your own broth at home with seasonings and herbs instead of adding a lot of extra salt or preservatives. You can make your own broth by combining miso paste and soy sauce, then flavoring it with spices, chili oil, ginger, and garlic.
Finally, make your bowl of ramen more nutrient-dense by packing in vegetables. Bok choy, broccoli, kale, mushrooms and carrots are all great choices of vegetables for ramen soup that contain high levels of vitamins. Broccoli, for example, has a lot of fiber, calcium, potassium, magnesium and zinc.
Finally, add some protein and make your bowl of ramen a suitably filling meal. Tofu and other plant-based proteins make delicious and nutritious additions to noodle dishes. Lean meats like chicken or soft-boiled eggs can also be placed on top.
