Ramen: Calories, Nutrition & Healthier Swaps
94 kcal per 100 g · Nutri-Score C
sugar: low saturated fat: low salt: medium fiber: low
Restaurant ramen is noodles in a rich broth with toppings — satisfying, but the broth often holds most of a day's salt.
Ramen nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: bowl, 500 g |
|---|---|---|
| Calories | 94 kcal | 470 kcal |
| Protein | 5 g | 25 g |
| Fat | 4 g | 20 g |
| incl. saturated | 1.3 g | 6.5 g |
| Carbohydrates | 9.5 g | 48 g |
| incl. sugars | 0.6 g | 3 g |
| Fiber | 0.5 g | 2.5 g |
| Salt | 1.3 g | 6.5 g |
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.
Ramen: nutrition highlights
A serving (bowl, 500 g) provides 25 g of protein — about 45% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It has 2.5 g of fiber per serving — roughly 10% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, ramen gets a C: the middle of the scale — fine with an eye on portions. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- A serving has 6.5 g of salt — 130% of the WHO's 5 g daily maximum.
How much movement is one serving?
One serving (bowl, 500 g) is 470 kcal — roughly 2 h 33 min of easy walking or 59 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 Ramen
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”.
- Chicken shoyu ramen — 680 g, 469 kcal: −3.1 g saturated fat, +19 g protein.
- Vegetarian ramen with tofu — 890 g, 472 kcal: −4.7 g saturated fat, −3.8 g salt.
- Beef ramen — 590 g, 466 kcal: −3 g salt, +13 g protein.
- Bouillabaisse — 850 g, 468 kcal: −3.1 g saturated fat, −4.8 g salt.