Is Ramen Healthy? Registered Dietitians Settle the Score

At one time or another, ramen may have been a regular part of your meal rotation—as in, you ate ramen multiple times daily. Looking at you, college students.

“Ramen is a quick, budget-friendly meal which makes it convenient for those who need something quick and easy,” says Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Fortune Recommends Health.

However, quick-and-easy doesn’t always mean good for you. Is ramen healthy for you? On the flip side, are ramen noodles bad for you? Registered dietitians usually avoid labeling foods “good” or “bad” these days. However, they believe it’s important to know the facts about foods so that you can make empowered and informed choices. 

“Understanding the pros and cons of what you put on your plate—or in your bowl—is key to aligning your food choices with your values, taste preferences and budget,” says Cara Harbstreet, MS, RD, LD of Street Smart Nutrition. “There are plenty of nutritional differences to note, but that shouldn’t be the only consideration when deciding what to eat.”

So, answers to questions like “Is ramen healthy?” and “Is ramen bad for you?” are nuanced. Registered dietitians shared insights to help you decide for yourself.

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What Are Ramen Noodles?

“Ramen noodles are a broad category of noodle types, as well as the broth-based soups they are used in,” Harbstreet explains. “The noodles are typically wheat-based, dating back to Chinese influences in Japanese cuisine.”

Ramen noodles differ from the pasta you might find at an Italian spot or boil on your stove. “One key difference between ramen noodles and other types of pasta is a unique ingredient called kansui,” Harbstreet says. “This is an alkaline ingredient that gives ramen noodles a dense, bouncy, chewy texture.”

These days, Harbstreet says that ramen usually refers to the instant kind you find in packages or noodle cups. “This version of ramen is quick and convenient, using pre-cooked and dried noodles,” Harbstreet says. “To prepare, they only need hot water and a seasoning packet, which is typically included.”

Harbstreet says common ramen broths include:

• Shoyu. This soy sauce is used to season a clear, savory broth. Harbstreet says the broth tastes like typical soy sauces found in U.S. grocery stores, and the familiarity makes it popular.
• Miso. This one is also familiar, but Harbstreet notes it’s not the same as the miso soup you might enjoy on sushi night. “The fermented soybeans contribute a strong flavor, and this type of broth may be combined with other broths to intensify or complement the umami flavor,” Harbstreet says.
• Tonkatsu. This pork-based broth takes longer to prepare but rewards eaters with a rich flavor,” Harbstreet explains. “It also includes aromatics such as garlic, onions and ginger and might be thicker than other types of ramen broth that are thinner or more watered down,” she adds.
• Shio. Harbstreet says this broth is usually clear and flavored with chicken, pork, veggies, seaweed and tons of salt (Shio means salt.) “This is the lightest of the broths,” Harbstreet says.

According to Destini Moody, RD, LD, CSSD, a registered dietitian with Garage Gym Reviews, typical ramen toppings include:

• Green onions
• Soft-boiled egg
• Grilled chicken
• Sriracha
• Seaweed
• Bean sprouts
• Cremini mushrooms

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Ramen Noodles Nutrition Facts

The nutritional content of ramen noodles will depend on the package, toppings and broth. It’s a good idea to check the back label of your ramen of choice if you are going the instant route. The USDA reports that a package of ramen noodles usually contains:

• 300 calories
• 14 grams of fat
• 37 grams of carbohydrate 
• 6 grams of protein
• 1 gram of fiber
• 1,100 mg of sodium
• 0 mg of cholesterol

Is Ramen Healthy For You? Pros of Ramen

Ramen isn’t the perfect food (there are none). However, Harbstreet says it can be a one-stop-shop for important nutrients. “Ramen can be an all-in-one meal,” Harbstreet says. “Once you add a protein source—[such as] eggs, pork, beef [and] tofu—and various toppings, you have multiple food groups included for carbs, protein, fat, fiber and flavor.”

Dr. Mohr echoed these sentiments.

“Ramen is tasty, fast, filling and can be a nutritious option,” Dr. Mohr says. “With the right toppings, these bowls hydrate, satisfy hunger and provide essential vitamins, minerals and fiber.”

Moody highlighted another under-the-radar benefit of ramen.”It also has a very long shelf life, so you can keep it on hand for long periods without food waste and can always have food available in a pinch,” she says.

Is Ramen Bad For You? Cons of Ramen

We repeat: There are no perfect foods, and ramen isn’t an exception. “Ramen noodles tend to be very high in sodium, especially those that include flavor packs,” Moody says.

The American Heart Association recommends limiting sodium intake to 2,300 mg daily (and ideally 1,500 mg of sodium daily). That’s about the equivalent of a teaspoon. The 1,100 mg found in ramen noodles is about 46% of the daily recommended value (and some packages and toppings may have more).

Other add-ons like protein can contribute to a higher nutritional value. However, how many people are adding an egg or cooked chicken to their ramen? (No judgment — we know you’re busy.)

“They are also often eaten on their own instead of as part of a balanced meal that also includes lean protein and veggies,” Moody says. “Finally, ramen noodles are made from refined carbohydrates which, when consumed in excess, can increase one’s risk of chronic disease.”

While specialty ramen sit-down restaurants are popping up, Dr. Mohr says these meals generally have the same pitfalls. “Both traditional and instant ramen can contain high levels of sodium, calories and saturated fats, which can add up if consumed regularly and consistently over time,” Dr. Mohr says.

So, are ramen noodles bad for you? No, but they aren’t necessarily the healthiest choice. That doesn’t mean you can’t eat them, however. 

“I can’t say you should avoid ramen noodles entirely,” Moody says. “I certainly had my fair share of them when I was a poor and starving college student. However, if you have options to eat more nutrient-rich foods as part of a balanced meal, it’s advised that you fill your diet with those.”

Ramen can still make an appearance. “That isn’t to say that you can’t treat yourself with a pack or two every once in a while…as long as you don’t have a history of high blood pressure or any other condition in which sodium intake should be restricted,” Moody says.

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How To Keep Ramen Nutritious

1. Mind the salt

Salt is one of the more significant gripes RDs have with ramen.  “You can quickly and effectively reduce the sodium content for instant ramen noodles by not using the full seasoning packet,” Harbstreet says. “The noodles themselves aren’t the source of the majority of the sodium.”

Harbstreet recommends scaling back to find your perfect balance between a satisfying flavor that isn’t too salty.

2. Add some veggies

Harbstreet recommends using broth-based ramen bowls as an excuse to load up on veggies. Take the fast route if you’re pressed for time.

“Frozen vegetables or frozen edamame work especially well since you can just drop them into hot or boiling water with no prep work needed,” she says. “Most Americans fall short of the recommended servings of vegetables each day, so even adding a half-cup portion gets you closer to that goal.”

3. Prioritize protein and other filling nutrients 

Protein is filling, and adding it to ramen can make the meal satisfying long after your last bite.

“Ramen noodles offer plenty of carbs but might not have the staying power you want without some added protein,” Harbstreet says. 

While you’re at it, consider fat and fiber (the latter can be obtained by adding veggies, as Harbstreet mentioned in tip No. 2).

“To avoid feeling hungry again soon after, focus on toppings or pairings that feature these other nutrients to round out a more complete meal than noodles alone,” Harbstreet says.

Up Next:

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Sources:

• Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Fortune Recommends Health
• Cara Harbstreet, MS, RD, LD of Street Smart Nutrition
• Destini Moody, RD, LD, CSSD, a registered dietitian with Garage Gym Reviews
• Ramen Noodles. FoodData Central.
• Shaking the Salt Habit to Lower High Blood Pressure. American Heart Association.