Is Ramen Healthy? Nutrition, Calories & Better Swaps
Ramen nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: bowl, 500 g |
|---|---|---|
| Calories | 94 kcal | 470 kcal |
| Energy (kilojoules) | 393 kJ | 1,966 kJ |
| Protein | 5 g | 25 g |
| Fat | 4 g | 20 g |
| incl. saturated | 1.3 g | 6.5 g |
| Total carbohydrates | 10 g | 50 g |
| incl. sugars | 0.6 g | 3 g |
| incl. fiber | 0.5 g | 2.5 g |
| Salt | 1.3 g | 6.5 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.
94 kcal (393 kJ) per 100 g · P/F/C 5/4/10 g
Serving (bowl, 500 g) — 470 kcal (1,966 kJ) · Nutri-Score C
Per 100 g: sugar: low saturated fat: low salt: medium fiber: low
In moderation, and mind the portion. Ramen gets grade C on the open 2023 Nutri-Score algorithm, but that is per 100 g: a typical serving is high in salt.
For
- Protein: 25 g per serving — 45% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Salt: 6.5 g per serving — 130% of the 5 g a day the WHO sets as the maximum.
- Saturated fat: 6.5 g per serving — 33% of the 20 g daily reference intake.
A typical serving (bowl, 500 g) has 470 kcal, 25 g protein, 20 g fat and 50 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
Restaurant ramen is noodles in a rich broth with toppings — satisfying, but the broth often holds most of a day's salt.
protein 21%fat 38%carbs 41%
Ramen calories by weight, 50–300 g
150 g of ramen has 141 calories and 200 g has 188. 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 | 47 | 2.5 / 2 / 5 | 0.3 |
| 100 g | 94 | 5 / 4 / 10 | 0.5 |
| 150 g | 141 | 7.5 / 6 / 15 | 0.8 |
| 200 g | 188 | 10 / 8 / 20 | 1 |
| 250 g | 235 | 13 / 10 / 25 | 1.3 |
| 300 g | 282 | 15 / 12 / 30 | 1.5 |
| 500 g — typical serving | 470 | 25 / 20 / 50 | 2.5 |
Free to reuse with a link to the source, CC BY 4.0
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Portion → calories and macros
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Ramen: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Vegetarian ramen with tofu | 53 | 2.9 / 1.5 / 7.3 |
| Chicken shoyu ramen | 69 | 6.5 / 1.7 / 6.5 |
| Beef ramen | 79 | 6.4 / 3 / 6.6 |
| Ramen | 94 | 5 / 4 / 10 |
| Tonkotsu ramen | 99 | 4.7 / 5.9 / 6.8 |
| Ramen with pork and egg | 127 | 7.1 / 4.6 / 14 |
Ramen: more nutrition highlights
It has 2.5 g of fiber per serving — roughly 10% of the 25 g a day most adults fall short of.
How much movement is one serving?
A 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
Why swap: ramen has a fair amount of salt (1.3 g per 100 g), almost no fiber (0.5 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- Beef ramen — 590 g, 466 kcal: −3 g salt, +13 g protein.
Ramen vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Prawn Noodle Soup | 80 | 5.5 / 2.5 / 8.9 |
| Mee Soto | 89 | 5.4 / 3.1 / 10 |
| Ramen | 94 | 5 / 4 / 10 |
| Ban Mian (Pan Mee) | 94 | 5.3 / 4.1 / 9.1 |
| Mee Siam | 101 | 3 / 3.2 / 15 |
| Bak Kut Teh | 102 | 6.8 / 7.9 / 1.4 |
| Mee Rebus | 116 | 4.4 / 4.8 / 14 |
FAQ
How many calories are in 100 g of ramen?
100 g of ramen has 94 calories, with 5 g protein, 4 g fat and 10 g carbohydrates (0.5 g fiber).
How many calories are in a serving of ramen?
A serving (bowl, 500 g) has 470 calories: 25 g protein, 20 g fat and 50 g carbs.
What are the macros of ramen?
Per 100 g: 5 g protein, 10 g carbs and 4 g fat. By calories that's about 21% protein, 41% carbs and 38% fat.
How long do you have to walk to burn a serving of ramen?
About 2 h 33 min of easy walking or 59 min of cycling for a 70 kg (154 lb) person — that's the 470 calories in a serving (bowl, 500 g).
How much fiber is in ramen?
100 g of ramen has 0.5 g of fiber; a serving (bowl, 500 g) has 2.5 g — 10% of the 25 g a day the WHO recommends.
How do the calories in ramen change with the type and cooking method?
Per 100 g it ranges from 53 kcal (vegetarian ramen with tofu) to 127 kcal (ramen with pork and egg); ramen is in between, at 94 kcal.
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