Healthier ramen can be yours with effort that’s only a little more than instant. Ramen noodles are known for being cheap and tasty. But good for you? That depends. The salty, slurpy instant noodle cups and packages you might have feasted on in college don’t have much to offer […]
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Ramen noodles are known for being cheap and tasty. But good for you? That depends. The salty, slurpy instant noodle cups and packages you might have feasted on in college don’t have much to offer nutritionally. But it’s still possible to transform ramen noodles into a meal that’s both wholesome and complete.
“Ramen noodles can vary in terms of nutritional content,” says Jinan Banna, PhD, RD, associate professor of nutrition at the University of Hawaii at Manoa. Fresh or dried ramen that comes plain, without seasoning packets, has a similar nutritional profile to other pastas made with refined white flour. Though they don’t offer much fiber, “they provide some vitamins and minerals, like iron and B vitamins,” Dr. Banna says.
When it comes to instant noodle bricks or cups with seasoning packets, however, it’s another story. The ingredients list is surprisingly long for a cup of noodles, mostly because of stabilizers and additives like Yellow No. 6, according to data from the U.S. Department of Agriculture. Plus: “The seasoning packets have a very high sodium content,” says Seattle-based nutrition expert Liz Wyosnick, RDN. One cup has 1,100 milligrams (mg), nearly half the recommended daily amount. And because the noodles are deep-fried, they also deliver more than a third of the recommended daily amount of saturated fat.
Most instant ramens no longer contain added monosodium glutamate, or MSG, the processed flavor enhancer that’s known anecdotally for sometimes causing headaches, flushing, or sweating, according to the Mayo Clinic. Instead, the seasoning packets get some of their umami-rich flavor from naturally occurring glutamates, amino acids found in protein-rich foods like cheese, meat, fish, and mushrooms. (MSG is made by combining naturally occurring glutamates with extra sodium and water, according to the International Food Information Council.)
But the instant noodles still contain other highly processed ingredients that you may not want to eat on a regular basis, such as palm oil and synthetic preservatives like tertiary butylhydroquinone (TBHQ), Wyosnick notes. Preliminary research in mice indicates that a fatty acid found in palm oil may contribute to the spread of cancer, according to a research article published in November 2021 in Nature. And TBHQ, a preservative in many packaged foods, has been studied for its potential role in food allergies.
Sodium and additives aside, a package of ramen alone — instant or otherwise — isn’t likely to keep you satisfied for long. “They have a very low fiber content and a relatively low protein amount for a meal,” says Wysonick.
But with a few smart modifications, you can turn these simple noodles into a meal that’s both filling and good for you. “They can be included as part of a healthy diet,” Banna says. “Since they’re mainly a source of carbohydrates, it would make sense to eat ramen with a source of protein and some vegetables.”
Better still? Use half the seasoning packet to dial down the sodium content, Wyosnick suggests. Or skip the seasoning packet altogether and use just the noodles as the base for soup bowls or other dishes made with fresh ingredients. While you’re at it, trade the deep-fried noodles from the instant packages for fresh or dried ramen, which will cut back on the saturated fat, Banna recommends. “That gives you the most control over the ingredients.”
Then give one of these four recipes a whirl.
1. DIY Ramen Noodle Bowl With Broccoli, Egg, and Basil
Cook one 3-ounce (oz) package of plain ramen noodles in 2 cups of low-sodium chicken broth. Add a splash each of low-sodium soy sauce and toasted sesame oil to taste. Add three-quarters of a cup of broccoli florets to the broth while the noodles cook. Top the brothy bowl with a halved soft-boiled egg, 2 tablespoons (tbsp) of fresh bean sprouts, and 1 teaspoon (tsp) of chopped fresh basil.
Nutrition per serving (serves 1): 510 calories, 21g total fat, 9.3g saturated fat, 21g protein, 60g carbs, 1.5g fiber, 2g sugar, 808mg sodium
2. Chicken Ramen Stir-Fry With Peppers
Stir-fry 4 oz of cubed chicken breast in 2 tsp of canola oil. Add 1 cup of thinly sliced bell pepper and 1 minced garlic clove, and cook until peppers are tender-crisp. Stir in one 3-oz package of plain cooked ramen noodles and 1 tsp of low-sodium soy sauce. Toss to combine, and top with shredded scallions.
Nutrition per serving (serves 1): 649 calories, 28g total fat, 9g saturated fat, 36g protein, 61g carbs, 2g fiber, 4g sugar, 661mg sodium
3. Leftover Veggie and Ramen Frittata
Whisk 8 large eggs with 2 cups of leftover chopped cooked vegetables. Stir in one 3-oz package of cooked ramen noodles. Pour mixture into an oiled 9-inch pie plate and top with a quarter of a cup shredded cheddar or jack cheese. Bake at 375 degrees F for 25 to 30 minutes, or until frittata is golden and slightly puffed.
Nutrition per serving (serves 4): 322 calories, 17g total fat, 6.6g saturated fat, 18g protein, 24g carbs, 2g fiber, 4g sugar, 459mg sodium
4. Cabbage-Peanut Salad With Ramen
In a bowl, whisk a quarter of a cup of smooth natural peanut butter with 1 tbsp of low-sodium soy sauce, 2 tbsp of warm water, 1 tbsp of lime juice, and 1 tsp of sugar, and set aside. Combine 2 cups of shredded napa cabbage or coleslaw mix with half a cup each of shredded carrot and thinly sliced bell pepper. Toss vegetables with the peanut dressing, one 3-oz package of cooked and chilled ramen noodles, and 1 cup of shelled edamame. Top with chopped peanuts and chopped fresh cilantro.
Nutrition per serving (serves 2): 566 calories, 30g total fat, 7.2g saturated fat, 24g protein, 49g carbs, 9g fiber, 7g sugar, 623mg sodium
