Calories in Ramen Noodles: Nutrition Facts & Serving Sizes
Per 1 package prepared (220g)
Per 100g
Source: Web research, March 2026.
A prepared package of ramen noodles (220g) contains around 414 calories, with 10.1g of protein, 56.1g of carbs, and 17.6g of fat. Per 100g the numbers are 188 calories, 4.6g protein, 25.5g carbs, and 8g fat. The standout concern for most people is sodium: a single package contains 1,855mg of sodium, which is over 80% of the typical daily recommended intake. Ramen is cheap, quick, and surprisingly filling, but it is not a clean bulk food. The fat comes largely from frying the noodles during manufacturing, with 3.8g of saturated fat per 100g. It is a solid option when you need fast calories on a tight budget, but the sodium load makes it a food to cycle in occasionally rather than daily.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 package prepared (220g) | 413.6 | 10.1g | 56.1g | 17.6g | 2.2g |
| 100g | 188 | 4.6g | 25.5g | 8g | 1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 188 | 9% |
| Protein | 4.6g | 9% |
| Total Fat | 8g | 10% |
| Saturated Fat | 3.8g | 19% |
| Total Carbohydrates | 25.5g | 9% |
| Dietary Fiber | 1g | 4% |
| Sugars | 0.6g | 1% |
| Sodium | 843mg | 37% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 3.8g | 1% |
| Calcium | 10mg | 1% |
| Iron | 1.9mg | 11% |
| Potassium | 82mg | 2% |
| Magnesium | 10mg | 2% |
| Phosphorus | 40mg | 3% |
| Zinc | 0.3mg | 3% |
| Selenium | 10.5mcg | 19% |
| Folate | 5mcg | 1% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.1mg | 7% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Ramen Noodles
Ramen noodles are primarily valued for being an extremely affordable, quick-cooking carbohydrate source. While they are not a nutrient-dense food, they do serve a role for anyone eating on a tight budget who needs caloric intake to support training.
The 4.6g of protein per 100g and 10.1g per prepared package is modest but contributes to daily totals. Adding eggs, chicken, or tofu to a bowl of ramen significantly boosts the protein content and overall nutritional value.
Ramen noodles contain 10.5mcg of selenium per 100g, a trace mineral that supports thyroid function and acts as an antioxidant. They also provide small amounts of iron (1.9mg per 100g) and thiamin.
The main limitation is the sodium content. At 843mg per 100g and roughly 1,855mg per prepared package, daily consumption can easily push sodium intake well above recommended levels. Using only part of the seasoning packet or skipping it entirely and seasoning with low-sodium alternatives reduces this significantly.
Dietary Considerations
Ramen noodles are vegetarian and dairy-free in their plain form, but most seasoning packets contain meat-derived ingredients and are not vegan. They contain wheat and are not gluten-free. Not suitable for keto diets due to the high carb content of 25.5g per 100g. High sodium content makes them a poor fit for low-sodium diets. They can fit a weight-loss plan in moderation when portioned carefully and paired with lean protein and vegetables. No tree nut or shellfish allergens in plain versions, but check individual product labels.
Daily Intake (100g)
100g of ramen noodles provides 9% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in ramen noodles?
A prepared package of ramen noodles (220g) contains about 414 calories. Per 100g, ramen noodles have 188 calories. Without the seasoning packet, the calorie count is similar since most calories come from the noodles themselves.
Are ramen noodles good for weight loss?
Ramen noodles are not ideal for weight loss due to their high sodium content and low nutrient density. A package has 414 calories and 1,855mg of sodium. They can fit a calorie-controlled diet occasionally, but better options exist for satiety per calorie.
How much protein in ramen noodles?
A prepared package of ramen noodles (220g) provides about 10.1g of protein. Per 100g the protein content is 4.6g. Adding eggs or chicken significantly boosts the protein in a ramen bowl.
How much sodium is in a package of ramen?
A prepared package of ramen noodles (220g) contains approximately 1,855mg of sodium. This is over 80% of the typical daily recommended limit of 2,300mg. Using half the seasoning packet can cut sodium intake significantly.
Are ramen noodles gluten-free?
No. Standard ramen noodles are made from wheat flour and are not gluten-free. People with celiac disease or wheat sensitivity should avoid them. Rice noodle alternatives exist for those needing a gluten-free option.
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