This backpacking ramen soup recipe is filled with hearty meat and veggies, and lots of delicious flavor. Plus, all ingredients are shelf-stable and don’t require refrigeration— perfect for camping along the trail!.
Our family loves being outside. We camp, hike, and even go backpacking a few times a year. Whenever I share photos of what I’m cooking while we’re camping I always get requests for recipes and tips. And this backpacking ramen recipe is one of my most requested recipes!.
It’s famous among our group of backpacking friends, and for good reason. It’s very hearty and filling (which is so important after a long day on the trail), but also really quite delicious. This is not your average instant ramen!.
I’ve filled this backpacking ramen with beef jerky, mushrooms, peas, carrots, corn and onions. The way I cook it makes sure that the broth is flavorful and that the meat and vegetables are soft. Adding soy sauce and sesame oil takes it to a whole new level. Skip the MRE ready-to-eat meals, and make this ramen instead. I promise you won’t have a better backpacking meal!.
Have you ever looked at that familiar cup of Maruchan Instant Lunch Roast Chicken Flavor and wondered how many calories you were about to eat? You’re not the only one! I’ve used these convenient noodle cups more times than I’d like to admit, especially when I was in college, so I decided to learn all about their nutritional facts.
In this article, I’ll break down everything you need to know about the calories and nutrition in Maruchan Instant Lunch Roast Chicken Flavor Ramen Noodles with Vegetables in its dry form. Whether you’re counting calories managing your sodium intake or just curious about what’s in your favorite quick lunch, this guide has got you covered!
Quick Nutritional Summary
Before we dive into the details, here’s a quick snapshot of what you’re getting in one container (2.3 oz or 65g) of Maruchan Instant Lunch Roast Chicken Flavor Ramen Noodles with Vegetables (dry):
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 290 | – |
| Total Fat | 10-12g | 15-18% |
| Saturated Fat | 4.5-6g | 30% |
| Trans Fat | 0g | – |
| Cholesterol | 0mg | 0% |
| Sodium | 1,330-1,820mg | 55-79% |
| Total Carbohydrates | 37-53g | 12-13% |
| Dietary Fiber | 2g | 7-8% |
| Sugars | 2-3g | – |
| Protein | 7g | – |
Note: The ranges reflect slight differences in the data from different sources.
Calorie Breakdown: What’s in Those 290 Calories?
There are 290 calories in one container of Maruchan Instant Lunch Roast Chicken Flavor. But where do those calories come from? Let’s look at it:
- Fat: 38-40% of calories (10-12g)
- Carbohydrates: 50-52% of calories (37-53g)
- Protein: 10% of calories (7g)
This distribution shows that these noodles are primarily carbohydrate-based with a significant portion of calories coming from fat as well.
The Good, The Bad, and The Salty
Pros of Maruchan Instant Lunch:
- Quick and convenient: Ready in just 3-5 minutes
- Budget-friendly: One of the most economical meal options available
- Long shelf life: Stays fresh for months when stored properly
- Contains some iron: Provides about 20% of your daily iron needs
- Satisfying taste: Let’s be honest, there’s something comforting about that chicken flavor!
Cons of Maruchan Instant Lunch:
- High in sodium: Contains 1,330-1,820mg of sodium (55-79% of daily recommended intake)
- Low in essential nutrients: Not a significant source of vitamins and minerals
- High in refined carbs: Contains mostly simple carbohydrates
- Contains MSG: Uses monosodium glutamate as a flavor enhancer
- Not vegetarian-friendly: Contains chicken fat and flavoring
How Long Will It Take to Burn Those Calories?
If you’re wondering how much exercise it would take to burn off one container of Maruchan Instant Lunch Roast Chicken Flavor, here’s an estimate based on a 35-year-old female who is 5’7″ tall and weighs 144 lbs:
- Swimming: 24 minutes
- Jogging: 33 minutes
- Cycling: 44 minutes
- Walking: 81 minutes
For a 160-pound person, it would take approximately:
- 30 minutes of swimming to burn 250 calories
- 30 minutes of jogging to burn 315 calories
- 30 minutes of cycling to burn 240 calories
- 30 minutes of walking to burn 145 calories
Is Maruchan Instant Lunch Healthy?
Let’s be real here – Maruchan Instant Lunch isn’t winning any nutrition awards. With its high sodium content, refined carbs, and limited nutritional value, it’s not something I’d recommend as a regular part of a balanced diet.
BUT (and this is a big but), sometimes convenience, cost, and comfort are factors too. We all have those days when we need something quick, affordable, and satisfying. On those days, Maruchan can be a lifesaver – just maybe not for your actual health in the long run.
We all know we’re going to eat it, so here are some ways to make it a little better for you:
- Use only half the seasoning packet to reduce sodium
- Add fresh vegetables like spinach, carrots, or broccoli
- Throw in some leftover cooked chicken or a boiled egg for extra protein
- Add a squeeze of lime and some fresh herbs for flavor without extra sodium
Common Questions About Maruchan Instant Lunch
Is it safe to consume Maruchan Instant Lunch?
Generally, yes, it’s safe to consume in moderation. That being said, the high sodium content can be bad, especially for people with heart problems or high blood pressure. In this case, you might want to talk to your doctor before making these noodles a regular part of your diet.
Can Maruchan Instant Lunch be microwaved?
Absolutely! That’s one of the main selling points. Just follow the instructions on the package – typically, you add hot water to the fill line, cover, and let sit for a few minutes. Some varieties can be microwaved directly following specific instructions.
How long does Maruchan Instant Lunch stay fresh?
When stored properly in a cool, dry place, Maruchan Instant Lunch can stay fresh for several months, making it a great pantry staple for those “I have nothing to eat” emergencies.
Is Maruchan Instant Lunch gluten-free?
Nope. These noodles contain wheat flour, which contains gluten. If you’re following a gluten-free diet, you’ll need to look for other options.
Can Maruchan Instant Lunch provide long-lasting satiety?
Not really. Due to its high simple carb content and low fiber, you might find yourself hungry again pretty soon after eating. Adding protein and vegetables can help with satiety.
Is it vegetarian-friendly?
No, the Roast Chicken Flavor contains animal-derived ingredients like chicken fat and chicken flavoring. However, Maruchan does offer some vegetarian options in their product line.
Comparing Maruchan Instant Lunch to Other Quick Meals
Let’s see how Maruchan Instant Lunch Roast Chicken Flavor stacks up against some other quick meal options:
| Food Item | Calories | Sodium (mg) | Protein (g) |
|---|---|---|---|
| Maruchan Instant Lunch Roast Chicken | 290 | 1,330-1,820 | 7 |
| Cup of microwave mac and cheese | 220 | 570 | 9 |
| Peanut butter sandwich on whole wheat | 340 | 320 | 12 |
| Microwave burrito (bean & cheese) | 300 | 690 | 10 |
| Instant oatmeal packet | 160 | 260 | 4 |
As you can see, while the calorie count is comparable to other quick meals, the sodium content is significantly higher in the Maruchan Instant Lunch.
Ways to Make Your Maruchan Instant Lunch Healthier
I’ve personally experimented with several ways to boost the nutritional value of these convenient noodles:
- Add protein: Toss in a boiled egg, leftover rotisserie chicken, or even some canned tuna.
- Vegetable boost: Throw in a handful of frozen mixed vegetables, fresh spinach, or sliced mushrooms.
- Reduce sodium: Use only half the seasoning packet and add your own herbs and spices.
- Add healthy fats: A drizzle of sesame oil or a few slices of avocado can add flavor and nutrition.
- Spice it up: Add hot sauce, sriracha, or red pepper flakes for flavor without extra sodium.
The Bottom Line on Maruchan Instant Lunch Calories
At 290 calories per container, Maruchan Instant Lunch Roast Chicken Flavor isn’t particularly high in calories compared to many other lunch options. However, the quality of those calories is something to consider – with high sodium, refined carbs, and limited nutritional benefits.
That said, I still keep a few in my pantry for those days when time, energy, or grocery supplies are running low. It’s all about balance, right?
The key is moderation and being aware of what you’re consuming. If you enjoy Maruchan Instant Lunch occasionally as part of an otherwise balanced diet, those 290 calories aren’t going to make or break your health goals.
My Personal Take
Look, I’m not gonna pretend to be a perfect eater who never touches processed foods. We all have our convenience foods, and Maruchan has definitely been one of mine at various points in my life.
During my broke college days, these noodles were practically a food group for me. Now that I’m older and (slightly) wiser about nutrition, I see them more as an occasional quick fix rather than a dietary staple.
When I do enjoy them now, I always add some fresh veggies and protein to make them more satisfying and nutritious. It’s a small step that makes a big difference in how I feel afterward.
Conclusion
Maruchan Instant Lunch Roast Chicken Flavor Ramen Noodles with Vegetables in dry form contains 290 calories per container, with most of those calories coming from carbohydrates and fats. While they’re convenient, budget-friendly, and tasty, they’re also high in sodium and low in essential nutrients.
Like many convenience foods, they’re best enjoyed in moderation as part of a balanced diet. If you’re watching your sodium intake or trying to eat more nutrient-dense foods, you might want to consider these noodles an occasional treat rather than a regular meal.
What’s your experience with Maruchan Instant Lunch? Do you have any favorite ways to dress up these noodles to make them more nutritious? Share your thoughts and tips in the comments below!
Disclaimer: The nutritional information provided in this article comes from multiple sources and may vary slightly. For the most accurate information, always check the nutrition facts on the product packaging.
How to prep and pack
Being on a backpacking trip means cooking meals in a very different way. There is no clean running water, a counter to work on, or a stove to cook on. You need to be as efficient as possible because you have to carry everything you need in your pack.
Here’s a few tips for prepping and packing this ramen soup at home to make later at camp:
- Do any slicing and chopping at home. Slice jerky into strips and chop dried mushrooms.
- Bring only what you need. Don’t bring the whole packet of dried mushrooms, for example. Take only what you need and leave the rest at home.
- Use disposable bags. Ziplock bags are light and don’t take up much room, so that’s how I pack the vegetables and jerky. Most of the time, reusable bags or containers are bigger and heavier. But if you have a lightweight option that doesn’t use plastic, feel free to use it!
- Look through your takeout packet stash. If you typically hold on to soy sauce packets, etc. Look through the food that you have left over from taking out. Sriracha or chili oil and red pepper flakes would also make it taste better. If you don’t have any at home, go to the grocery store deli counter and ask if they have any packets.
- Use small backpacking storage containers for liquids. Small, light containers made for backpacking and traveling are great for bringing liquids like soy sauce, sesame oil, and more.
How to make backpacking ramen
- Boil jerky and mushrooms. Put it in a pot of boiling water, cover it, and cook for 5 minutes. This brings the ingredients back to life and gives the broth a tasty base.
- Add noodles and vegetables. Add them and cook for 3 to 5 minutes, or until the noodles are soft (the exact time will depend on the brand of noodles).
- Stir in flavor packet, soy sauce and sesame oil. Turn off heat and stir in flavorings.
- Top with fried onions and sriracha. If you want!
- Enjoy! You can serve this ramen right from the pot or divide it up into bowls.
