Instant Ramen Noodles Calories & Macros: Protein, Carbs, Fat per 100 g
Instant Ramen Noodles macros per 100 g and per serving
Figures are for: Instant noodles (dry)
| Nutrient | Per 100 g | Serving: pack, 90 g |
|---|---|---|
| Calories | 464 kcal | 418 kcal |
| Energy (kilojoules) | 1,941 kJ | 1,747 kJ |
| Protein | 9 g | 8.1 g |
| Fat | 20 g | 18 g |
| incl. saturated | 9.5 g | 8.6 g |
| Total carbohydrates | 65 g | 58 g |
| incl. sugars | 2 g | 1.8 g |
| incl. fiber | 2.5 g | 2.3 g |
| Salt | 4.5 g | 4.1 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
464 kcal (1,941 kJ) per 100 g · P/F/C 9/20/65 g
Serving (pack, 90 g) — 418 kcal (1,747 kJ) · Nutri-Score E
Per 100 g: sugar: low saturated fat: high salt: high fiber: low
Are instant ramen noodles healthy?
Not really. Instant ramen noodles get grade E on the open 2023 Nutri-Score algorithm, the lowest of five — a sometimes food rather than an everyday one.
Against
- Salt: 4.1 g per serving — 82% of the 5 g a day the WHO sets as the maximum.
- Saturated fat: 8.6 g per serving — 43% of the 20 g daily reference intake.
A typical serving (pack, 90 g) has 418 kcal, 8.1 g protein, 18 g fat and 58 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Instant noodles are usually fried in oil at the factory, so the dry block is high in fat, and the seasoning packet carries most of the salt. Values are per 100 g dry.
protein 8%fat 39%carbs 53%
Instant Ramen Noodles calories by weight, 50–300 g
150 g of instant ramen noodles has 696 calories and 200 g has 928. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 232 | 4.5 / 10 / 32 | 1.3 |
| 90 g — typical serving | 418 | 8.1 / 18 / 58 | 2.3 |
| 100 g | 464 | 9 / 20 / 65 | 2.5 |
| 150 g | 696 | 14 / 30 / 97 | 3.8 |
| 200 g | 928 | 18 / 40 / 129 | 5 |
| 250 g | 1160 | 23 / 50 / 161 | 6.3 |
| 300 g | 1392 | 27 / 60 / 194 | 7.5 |
Free to reuse with a link to the source, CC BY 4.0
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Instant Ramen Noodles: what else is in it
They have 2.3 g of fiber per serving — roughly 9% of the 25 g a day most adults fall short of.
What else to watch
- They're calorie-dense — 464 kcal per 100 g — so portion size matters most.
How much movement is one serving?
A serving (pack, 90 g) is 418 kcal — roughly 2 h 16 min of easy walking or 52 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for instant ramen noodles
Instant ramen noodles have a lot of saturated fat (9.5 g per 100 g), a lot of salt (4.5 g per 100 g) and almost no fiber (2.5 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
What to pair instant ramen noodles with
A serving of instant ramen noodles has 2.3 g of fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Instant Ramen Noodles vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pepperoni Pizza | 280 | 12 / 12 / 32 |
| Grilled Cheese Sandwich | 300 | 12 / 15 / 30 |
| Nachos | 310 | 8 / 17 / 35 |
| Samosas | 310 | 5.1 / 18 / 33 |
| French Fries | 312 | 3.4 / 15 / 42 |
| Crab Rangoon | 314 | 9.4 / 15 / 35 |
| Instant Ramen Noodles | 464 | 9 / 20 / 65 |
FAQ
How many calories are in 100 g of instant ramen noodles?
100 g of instant ramen noodles has 464 calories, with 9 g protein, 20 g fat and 65 g carbohydrates (2.5 g fiber).
How many calories are in a serving of instant ramen noodles?
A serving (pack, 90 g) has 418 calories: 8.1 g protein, 18 g fat and 58 g carbs.
What are the macros of instant ramen noodles?
Per 100 g: 9 g protein, 65 g carbs and 20 g fat. By calories that's about 8% protein, 53% carbs and 39% fat.
How long do you have to walk to burn a serving of instant ramen noodles?
About 2 h 16 min of easy walking or 52 min of cycling for a 70 kg (154 lb) person — that's the 418 calories in a serving (pack, 90 g).
How much fiber is in instant ramen noodles?
100 g of instant ramen noodles has 2.5 g of fiber; a serving (pack, 90 g) has 2.3 g — 9% of the 25 g a day the WHO recommends.
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