If you’ve ever wondered how many calories are in ramen, you’re not alone. This tasty, convenient food is a staple in many homes and a first choice at many restaurant outings. But the calorie count largely depends on what kind of ramen you’re enjoying, and the final number can range from 188 calories per serving to double that (or more).
When you buy ramen at the store, it’s easy to find out how many calories it has (just look at the nutrition facts label), but when you eat at a restaurant, you have to do a little more math. Here is a list of how many calories are in shoyu, miso, tonkotsu, and shio ramen, which are the four most common types of ramen served in restaurants. Also, don’t forget that a full packet of Immi ramen has only 310 calories and tastes just as good as takeout ramen.
Note: All of these numbers are approximated based on the calorie counts of their main ingredients, but they’re a good jumping off place for thinking about calories in ramen.
Ramen noodles are a pantry staple for many. The instant noodles are easy to prepare budget-friendly and satisfying. But how healthy are they really? If we want to know how many calories are in chicken ramen noodles, let’s look.
An Overview of Ramen Noodles
Ramen noodles originated in Japan in the early 1900s and have since become popular worldwide. The noodles are made from wheat flour, salt, water, and kansui, an alkaline mineral water that gives ramen its distinctive flavor and texture.
The instant ramen that most of us are familiar with was invented in 1958 by Momofuku Ando, the founder of Nissin Foods. Ando’s innovation was to take fresh ramen noodles and flash fry them, allowing them to be rehydrated later with hot water. This process gave the noodles a long shelf life while preserving their flavor and texture
You just need to boil water, add the dried noodles and seasoning packet, and cook for two to three minutes. There is salt, flavorings like chicken or beef powder, and sometimes dried vegetables and oils in the seasoning packet. Within minutes, you have a steaming hot meal.
Ramen comes in different flavors, with some of the most popular being chicken, beef and shrimp. The chicken flavor often contains bits of dried chicken or chicken powder to mimic the taste.
Nutrition Profile of Chicken Ramen
Now let’s examine the nutrition facts for a typical serving of chicken ramen noodles.
Maruchan and Nissin are the two main brands of instant ramen you can find in stores. Here is what’s good for you in one package or serving of chicken-flavored noodles from each brand:
Maruchan Chicken Ramen (one package)
- Calories: 380
- Total Fat: 13g
- Sodium: 1560mg
- Carbs: 54g
- Protein: 8g
Nissin Cup Noodles Chicken Flavor (one cup)
- Calories: 280
- Total Fat: 10g
- Sodium: 910mg
- Carbs: 42g
- Protein: 8g
As you can see, a single serving of chicken ramen contains a considerable number of calories, ranging from 280-380. It also has high amounts of sodium, providing over a third of the recommended daily value.
The high calorie and sodium contents are due to the noodles themselves as well as the seasoning packet. The dried noodles are fried in oil, so they contain some fat. And the seasoning is packed with salt to provide flavor.
How Portion Size Affects Calorie Count
The nutrition information listed above is for one standard package of ramen. But many people eat more than one package in a single meal.
If you double the portion to two packages or cups, the calories add up quickly:
- 2 packages Maruchan Chicken Ramen: 760 calories
- 2 cups Nissin Cup Noodles Chicken: 560 calories
When you eat two servings at once, the calories, fat, carbs, and sodium almost double. So even though one package of ramen might not seem like much, eating several packages can add up to hundreds of calories.
This holds true when you add additional ingredients as well. It’s common to include vegetables, eggs, meat, or extra seasonings to flavor up basic ramen. While these additions bring more nutrients, they also increase the total calories.
For example, adding 1 cup of mixed vegetables, 1 egg, and 1 ounce of chicken breast to a basic chicken ramen can add:
- Vegetables: 25 calories
- Egg: 70 calories
- Chicken: 40 calories
So the total meal would be over 500 calories for a single serving.
Tips for Lightening Up Ramen
Ramen noodles don’t have to be an unhealthy meal. There are simple ways to cut calories and boost nutrition:
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Use only half the seasoning packet – This reduces a significant amount of sodium.
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Increase vegetables – Add extra veggies like spinach, carrots, broccoli, or zucchini.
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Include lean protein – Chicken, shrimp, tofu or eggs make it more filling.
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Use low-sodium broth – Substitute some water for broth to decrease salt.
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Skip the oil – Many reciepes call for oil. Try cooking without it.
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Choose a low-calorie flavor – Shrimp or vegetarian options tend to be lower in calories than beef or chicken.
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Read labels and compare brands – Sodium and calories can vary greatly between different brands and flavors.
The Bottom Line
So how many calories are in chicken ramen? A single package ranges from 280-380 calories depending on the brand. This makes ramen a high calorie food, especially if consuming multiple servings. To lighten it up, pay attention to portion sizes and add more veggies, protein, and low sodium broth. With some simple modifications, you can still enjoy this convenient and tasty food while promoting better health.
Calories in Shio Ramen
A serving of shio ramen starts out at 700 calories, including approx. 100 grams of noodles and 2 ounces of fatty meat.
Shio ramen, much like shoyu ramen, is defined by its clear, lighter chicken or pork broth. It’s seasoned with salt (shio), so it may lean a little saltier than the other ramens. That said, it doesn’t have the animal fat that so overwhelmingly and deliciously flavors tonkotsu, or the thick miso paste that makes miso ramen so savory. Instead, it relies on umami-bombs like wakame (a slippery seaweed), kombu, shiitake, and dashi to lend it its layered flavor that goes beyond just “salty. ” Shio ramen is often served with menma, sliced scallions, sliced egg, and chicken or pork.
Calories in Shoyu Ramen
A bowl of shoyu ramen starts out at 700 calories, based on approx. 100 grams of noodles and 2 ounces of fatty meat.
Shoyu ramen is one of the most popular types of ramen, and on the lower end of the calorie spectrum. You can recognize it by its light, clear, and brown color, which it gets from the shoyu (soy sauce) that’s added to its chicken broth. Shoyu ramen is a pretty “neutral” ramen because it’s not overly thick or creamy. In fact, its primary flavors are a simple combination salty, dark, and mildly tangy (which, again, comes from the soy sauce).
That’s thanks to the other additions the broth is cooked with, including dashi, dried sardines, ginger, and garlic. To give it a little more oomph, you’ll often see shoyu ramen served with curly wheat noodles, pork, sliced eggs, kombu, scallions, and even fish cakes. It’s the noodles, along with these toppings, that add caloric heft and richness to the whole meal.
Easy Gains EP 57: Ultra Cheap Chicken Ramen #shorts
FAQ
How many calories are in a bowl of chicken ramen noodles?
Nutritional FactsAmount Per ServingWithout Flavor SaucePer ServingCalories 370, 400% Daily Value*Total Fat 14g**, 14g***18%18%Saturated Fat 7g, 7g33%33%Trans Fat 0g, 0g.
How many calories are in 1 pack of ramen noodles?
A typical pack of instant ramen noodles, including the seasoning packet, contains between 380 and 450 calories. The exact calorie count can vary slightly depending on the brand and specific flavor.
Is it okay to eat ramen noodles on a diet?
So if you’re trying to lose weight and improve your health, it’s best to avoid foods that are high in saturated fat like ramen noodles.
Are chicken ramen noodles healthy?
Ramen noodles are low in fiber, vitamins, minerals, and protein. They are very filling, but ramen noodles offer almost no nutrition but many calories. To preserve ramen in its storage condition, it is preserved with tertiary-butyl hydroquinone (TBHQ).