Ramen noodles are known for being cheap and tasty. But good for you Depends on. The salty, muddy instant noodle cups and packets you might have feasted on in college don’t have much to offer nutritionally. But it is still possible to turn ramen noodles into a wholesome and wholesome meal at the same time.
“Ramen noodles can vary in nutritional value,” says Jinan Banna, PhD, RD, adjunct professor of nutrition at the University of Hawaii at Manoa. Fresh or dried ramen, which are delivered without spice packets, have a similar nutritional profile to other noodles made from refined white flour. Although they aren’t high in fiber, “they do provide some vitamins and minerals like iron and B vitamins,” says Dr. Banna.
However, when it comes to instant noodle stones or cups with spice packs, this is a different story. The ingredient list is surprisingly long for a cup of pasta, largely due to stabilizers and additives like Yellow No. 6, according to data from the US Department of Agriculture. Also: “The spice packets have a very high sodium content,” says Seattle-based nutrition expert Liz Wyosnick, RDN. One cup contains 1,100 milligrams (mg), almost half the recommended daily amount. And because the noodles are deep-fried, they also provide more than a third of the recommended daily amount of saturated fat.
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Most instant ramen no longer contain added monosodium glutamate or MSG, the processed flavor enhancer that is anecdotally known for sometimes causing headaches, hot flashes, or sweating, according to the Mayo Clinic. Instead, the spice packets get some of their umami-rich taste from naturally occurring glutamates, amino acids found in protein-rich foods like cheese, meat, fish, and mushrooms. (According to the International Food Information Council, MSG is made by combining naturally occurring glutamates with additional sodium and water.)
But the instant noodles also contain other highly processed ingredients that you may not want to eat regularly, such as palm oil and synthetic preservatives like tertiary butyl hydroquinone (TBHQ), Wyosnick notes. Preliminary research in mice suggests that a fatty acid found in palm oil may contribute to the spread of cancer, according to a research article published in Nature in November 2021. And TBHQ, a preservative in many packaged foods, has been studied for its potential role in food allergies.
Sodium and additives aside, a pack of ramen alone, instant or not, is unlikely to keep you satisfied for long. “They’re very low in fiber and relatively low in protein for a meal,” says Wysonick.
But with a few clever modifications, you can turn these simple noodles into a meal that is both filling and good for you. “They can be part of a healthy diet,” says Banna. “Since they are primarily a source of carbohydrates, it would make sense to eat ramen with a source of protein and some vegetables.”
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Even better? Use half the seasoning packet to cut down on sodium, suggests Wyosnick. Or you can do without the seasoning package and just use the pasta as a base for soup bowls or other dishes with fresh ingredients. While you’re at it, swap the fried noodles from the instant packets for fresh or dried ramen, which reduces saturated fat, recommends Banna. “That gives you the most control over the ingredients.”
Then try one of these four recipes.
1. DIY ramen noodle bowl with broccoli, egg and basil
Cook a 3-ounce packet (ounce) of plain ramen noodles in 2 cups of low-sodium chicken broth. Add a dash of low-sodium soy sauce and toasted sesame oil to taste. Add three-quarters of a cup of broccoli florets to the broth while the pasta is cooking. Cover the broth with a halved soft-boiled egg, 2 tablespoons (tablespoons) of fresh bean sprouts and 1 teaspoon (teaspoon) of chopped fresh basil.
Nutritional value per serving (for 1 person): 510 calories, 21 g total fat, 9.3 g saturated fat, 21 g protein, 60 g carbohydrates, 1.5 g fiber, 2 g sugar, 808 mg sodium
2. Chicken and ramen pan with paprika
Fry 4 ounces of diced chicken breast in 2 teaspoons of rapeseed oil. Add 1 cup of thinly sliced paprika and 1 chopped clove of garlic and cook until the peppers are tender and crispy. Stir in a 3-ounce pack of plain cooked ramen noodles and 1 teaspoon low-sodium soy sauce. Swirl to combine and top with grated spring onions.
Nutritional value per serving (for 1 person): 649 calories, 28 g total fat, 9 g saturated fat, 36 g protein, 61 g carbohydrates, 2 g fiber, 4 g sugar, 661 mg sodium
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3. Remaining vegetables and ramen frittata
Whisk 8 large eggs with 2 cups of leftover chopped cooked vegetables. Stir in a 3-ounce pack of cooked ramen noodles. Pour the mixture into an oiled 9-inch cake platter and cover with a quarter cup of grated cheddar or jack cheese. Bake at 375 degrees F for 25 to 30 minutes, or until the frittata is golden and slightly puffed.
Nutritional value per serving (for 4 people): 322 calories, 17 g total fat, 6.6 g saturated fat, 18 g protein, 24 g carbohydrates, 2 g fiber, 4 g sugar, 459 mg sodium
4. Cabbage and peanut salad with ramen
In a bowl, whisk a quarter cup of smooth natural peanut butter with 1 tablespoon of low-sodium soy sauce, 2 tablespoons of warm water, 1 tablespoon of lime juice and 1 teaspoon of sugar and set aside. Combine 2 cups of shredded Napa cabbage or coleslaw mix with half a cup of each shredded carrot and thinly sliced paprika. Toss vegetables with the peanut dressing, a 300 gram packet of cooked and chilled ramen noodles, and 1 cup of peeled edamame. Top with chopped peanuts and chopped fresh coriander.
Nutritional value per serving (for 2 people): 566 calories, 30 g total fat, 7.2 g saturated fat, 24 g protein, 49 g carbohydrates, 9 g fiber, 7 g sugar, 623 mg sodium
