Because they’re inexpensive and only require minutes to prepare, they appeal to people who are on a budget or short on time.
Though instant ramen noodles may be convenient, there’s confusion as to whether it’s healthy to eat them on a regular basis.
This article takes an objective look at instant ramen noodles to help you decide whether this convenient dish can fit into a healthy diet.
Ramen noodles are a packaged, instant type of noodle made from wheat flour, various vegetable oils and flavorings.
The noodles are pre-cooked, meaning they have been steamed and then air dried or fried to shorten cooking time for consumers.
Instant ramen noodles are sold in packages with a small packet of seasoning or in cups to which water can be added and then microwaved.
Preparing instant ramen noodles involves adding the noodles to a pot of seasoned boiling water. The noodles can also be cooked in a microwave, which is why they’re often a staple food for college students living in dormitories.
There’s no doubt that Ramen noodles are tasty and convenient, but their nutritional value deserves closer examination.
Though nutritional information varies between products, most instant ramen noodles are low in calories but lack key nutrients.
For example, one serving of chicken-flavored instant ramen noodles has (1):
Instant ramen noodles are made with wheat flour that’s been fortified with synthetic forms of certain nutrients like iron and B vitamins to make the noodles more nutritious (2).
However, they lack many important nutrients, including protein, fiber, vitamin A, vitamin C, vitamin B12, calcium, magnesium and potassium.
What’s more, unlike whole, fresh foods, packaged foods like instant ramen noodles fall short in antioxidants and phytochemicals that positively impact health in many ways (3).
Not to mention, they pack in a good amount of calories without the wide array of nutrients that a more balanced meal consisting of a protein, vegetables and complex carbs would contain.
Though one serving (43 grams) of ramen noodles has only 188 calories, most people consume an entire package, which equates to two servings and 371 calories.
It should be noted that instant ramen noodles are different from fresh ramen noodles, which are traditional Chinese or Japanese noodles typically served in soup form and topped with nutritious ingredients like eggs, duck meat and vegetables.
One of the largest contributors to dietary sodium intake is processed foods, including packaged foods like ramen noodles (4).
Not consuming enough sodium has been linked to adverse effects, but taking in too much can negatively impact health as well.
For example, having a diet high in salt has been linked to an increased risk of stomach cancer, heart disease and stroke (5, 6).
What’s more, in certain people who are considered salt sensitive, a high-sodium diet may raise blood pressure, which can negatively impact heart and kidney health (7).
Though there’s debate over the validity of the current intake recommendation of two grams of sodium per day set forth by the World Health Organization, it’s clear that limiting foods that are extremely high in salt is best (8).
Instant ramen noodles are very high in sodium, with one package containing 1,760 mg of sodium, or 88% of the 2-gram recommendation suggested by the WHO.
Consuming just one package of ramen noodles per day would make it very difficult to keep sodium intake close to the current dietary recommendations.
But since ramen noodles are cheap and quick to prepare, it’s an easy food to rely on for people who are crunched for time.
For this reason, it’s likely that many people consume ramen multiple times per day, which can lead to massive amounts of ingested sodium.
Like many processed foods, instant ramen noodles contain ingredients like flavor enhancers and preservatives, which can be harmful to your health.
Tertiary butylhydroquinone — more commonly known as TBHQ — is a common ingredient in instant ramen noodles.
While TBHQ is considered safe in very small doses, animal studies have shown that chronic exposure to TBHQ may lead to neurological damage, increase the risk of lymphoma and cause liver enlargement (9).
Plus, some people exposed to TBHQ have experienced vision disturbances, and test-tube studies have shown that this preservative can damage DNA (10).
It’s an additive used to enhance the flavor of savory foods and make them more palatable.
Certain people may be more sensitive to MSG than others. Consumption of this preservative has been linked to symptoms like headaches, nausea, high blood pressure, weakness, muscle tightness and flushing of the skin (11, 12).
Though these ingredients have been linked to several adverse health effects in large doses, the small amounts found in food are likely safe in moderation.
However, those who are particularly sensitive to additives like MSG may want to steer clear of instant ramen noodles, as well as other highly processed foods.
Though eating instant ramen noodles occasionally won’t harm your health, regular consumption has been linked to poor overall diet quality and several adverse health effects.
A study in 6,440 Korean adults found that those who regularly ate instant noodles had lower intakes of protein, phosphorus, calcium, iron, potassium, niacin and vitamins A and C, compared to those who didn’t consume this food.
Plus, those who frequently ate instant noodles consumed significantly fewer vegetables, fruits, nuts, seeds, meat and fish (13).
Regular instant noodle consumption has also been associated with an increased risk of metabolic syndrome, a group of symptoms including excess abdominal fat, high blood pressure, high blood sugar and abnormal blood lipid levels (14).
As a result, it’s best to limit your intake of instant ramen noodles and not use them as a meal substitute on a regular basis.
Where do the calories in Maruchan Instant Lunch, Roast Chicken Flavor Ramen Noodles, with Vegetables, dry come from?
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How long would it take to burn off 290 Calories of Maruchan Instant Lunch, Roast Chicken Flavor Ramen Noodles, with Vegetables, dry?
Maruchan Instant Lunch soups are not only high in fat, but they are also high in unhealthy saturated fat. One container of the noodle soup contains 12 grams of total fat, which include 6 grams of saturated fat. The American Heart Association recommends you limit your intake of saturated fat to less than 6 percent of your daily intake, or no more than 13 grams a day based on a 2,000-calorie diet.
Most of the calories in Maruchan Instant Lunch â 53 percent â come from its carb content at 39 grams per serving. The noodle soup also contains 2 grams of fiber and 3 grams of sugar. The soup is not very high in protein, with 7 grams per cup, which provide just 10 percent of the total calories. According to the National Academies of Sciences, men should aim to consume at least 56 grams of protein per day, while women need 46 grams.
The American Heart Association recommends that you limit your daily intake to less than 2,300 milligrams a day. You should limit your intake further â to less than 1,500 milligrams a day â if you have high blood pressure, diabetes or chronic kidney disease, if you are African American, or if you are over age 51. Whatever your daily limit, one serving of Maruchan Instant Lunch has a significant amount of sodium.
Though one serving (43 grams) of ramen noodles has only 188 calories, most people consume an entire package, which equates to two servings and 371 calories.
For this reason, it’s likely that many people consume ramen multiple times per day, which can lead to massive amounts of ingested sodium.
Though eating instant ramen noodles occasionally won’t harm your health, regular consumption has been linked to poor overall diet quality and several adverse health effects.
What’s more, in certain people who are considered salt sensitive, a high-sodium diet may raise blood pressure, which can negatively impact heart and kidney health (7).
Regular instant noodle consumption has also been associated with an increased risk of metabolic syndrome, a group of symptoms including excess abdominal fat, high blood pressure, high blood sugar and abnormal blood lipid levels (14).
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