Instant Ramen Noodles Calories & Macros: Protein, Carbs, Fat per 100 g

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.

Instant Ramen Noodles macros per 100 g and per serving

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.

Instant Ramen Noodles: what's in it

It has 2.3 g of fiber per serving — roughly 9% of the 25 g a day most adults fall short of.

On the open Nutri-Score algorithm, instant ramen noodles gets an E: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• High in saturated fat: 9.5 g per 100 g, against a daily reference of about 20 g.
• High in salt: 4.5 g per 100 g, while the WHO suggests no more than 5 g of salt a day in total.
• It's low in fiber, so add vegetables, greens or beans to the plate.
• It's calorie-dense — 464 kcal per 100 g — so portion size matters most.

How much movement is one serving?

One 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.

Healthier swaps for Instant Ramen Noodles

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Fish tacos — 190 g, 412 kcal: −5.5 g saturated fat, −3.1 g salt.
• Tacos al pastor — 220 g, 420 kcal: −2.4 g saturated fat, −3.2 g salt.
• Fish and Chips — 180 g, 418 kcal: −5.3 g saturated fat, −2.8 g salt.
• Pork carnitas burrito — 210 g, 420 kcal: −3.3 g saturated fat, −2.6 g salt.

Instant Ramen Noodles vs similar foods: calories compared

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