Nutrition Facts for Instant Noodles
Even though instant noodles come in a wide variety of brands and flavors, most of them share certain nutrients in common.
The majority of instant noodles have higher levels of fat, carbohydrates, sodium, and certain micronutrients and lower levels of calories, fiber, and protein.
One serving of beef-flavored ramen noodles contains these nutrients (2):
- Calories: 188
- Carbs: 27 grams
- Total fat: 7 grams
- Saturated fat: 3 grams
- Protein: 4 grams
- Fiber: 0.9 grams
- Sodium: 861 mg
- Thiamine: 43% of the RDI
- Folate: 12% of the RDI
- Manganese: 11% of the RDI
- Iron: 10% of the RDI
- Niacin: 9% of the RDI
- Riboflavin: 7% of the RDI
Remember that a single package of ramen contains two servings, so the serving sizes listed above would double if you were to consume the entire package at once.
It’s also important to keep in mind that some unique varieties are offered and promoted as healthier choices. They could be made with whole grains or contain less fat or sodium.
Instant noodles in a package called Ramen are made of wheat flour, different vegetable oils, and flavorings.
One of the largest contributors to dietary sodium intake is processed foods, including packaged foods like ramen noodles (4).
Plus, those who frequently ate instant noodles consumed significantly fewer vegetables, fruits, nuts, seeds, meat and fish (13).
Instant ramen noodles, like many processed foods, include flavor enhancers and preservatives, which can be bad for your health.
While consuming instant ramen noodles on occasion won’t be harmful to your health, frequent use has been connected to a poor diet overall and a number of negative health effects.
Instant Noodles May Provide Important Micronutrients
Instant noodles are relatively low in fiber and protein, but they are high in iron, manganese, folate, and B vitamins, among other micronutrients.
Some instant noodles are also fortified with additional nutrients.
In Indonesia, about half of instant noodles are fortified with vitamins and minerals, including iron. One study actually found that consuming iron-fortified milk and noodles can decrease the risk of anemia, a condition caused by iron deficiency (9).
Additionally, some instant noodles are made using fortified wheat flour, which has shown potential in increasing micronutrient intake without changing the taste or texture of the final product (10).
Additionally, studies have indicated a possible link between eating instant noodles and consuming more specific micronutrients.
In 2011, a study was conducted to compare the nutrient intake of 6,440 individuals who ate instant noodles versus those who did not.
Those who consumed instant noodles had a 31% greater intake of thiamine and a 16% higher intake of riboflavin than those who did not eat instant noodles (11).
