Are Ramen Eggs Healthy? A Deep Dive into Nutrition

November 28, 2025 •

4 min read

According to nutrition data, a single marinated ramen egg contains approximately 80-90 calories, with its healthiness largely depending on the rest of the dish. So, are ramen eggs healthy? This depends on the preparation method and the amount of sodium absorbed from the marinade, which can be surprisingly high.

Quick Summary

This article explores the nutritional profile of ramen eggs, or ajitsuke tamago, detailing their protein and nutrient content while also highlighting the potential downside of high sodium levels from the marinade. We break down the key health considerations for including this popular topping in a balanced diet.

Key Points

Nutrient-Dense Egg: The egg itself is an excellent source of high-quality protein, healthy fats, and essential vitamins like A, D, and B12.
High Sodium Content: The main health concern is the high sodium from the soy sauce in the marinade, which can be mitigated by using low-sodium versions or reducing marination time.
Context is Key: A ramen egg's healthiness depends on the rest of the dish; it can be a nutritious addition to a balanced, homemade ramen but adds to the sodium of instant versions.
Easy Health Hacks: Use low-sodium soy sauce, dilute the marinade, and add aromatics like ginger or garlic to boost flavor without excess salt and sugar.
Marination Time Matters: Longer marination leads to higher sodium absorption, so shortening the soak time can significantly reduce the saltiness.
Mindful Preparation: Making your own marinade from scratch allows full control over ingredients like sugar and salt, resulting in a healthier outcome.

Understanding the Nutritional Profile of Ramen Eggs

Ramen eggs, known as ajitsuke tamago in Japanese, are a beloved topping for their rich, umami flavor and perfectly jammy yolk. While the base ingredient—the egg—is a nutritional powerhouse, the marinating process is where the health considerations come into play. A large, plain soft-boiled egg provides about 72-77 calories, 6 grams of protein, and a host of essential vitamins and minerals, including Vitamins A, D, and B12, and selenium. The marinade, typically a mix of soy sauce, mirin, and sometimes sake and sugar, adds the distinct flavor but also contributes calories, sugar, and, most importantly, sodium.

The Good: Why Eggs are a Healthy Addition

Eggs are one of the most nutrient-dense foods available. Their high-quality protein content is essential for muscle repair, growth, and overall body function. The fats found in the yolk are healthy fats, including monounsaturated and polyunsaturated fats, which support brain health and help in the absorption of fat-soluble vitamins. Eggs are also a fantastic source of choline, a critical nutrient for liver function and brain development. Including a soft-boiled egg in a meal can increase satiety, helping you feel full for longer and potentially aiding in weight management.

The Bad: The Impact of Sodium and Sugar

The primary health concern with ramen eggs is the marinade. The high sodium content from the soy sauce is a major factor, with some recipes resulting in sodium levels of over 300mg per egg. The longer the eggs marinate, the more sodium they absorb, and consuming too much sodium is linked to negative health outcomes such as high blood pressure, heart disease, and stroke. Furthermore, the addition of mirin and sugar adds simple carbohydrates and calories. While a small amount may not be significant, it is an important consideration for those monitoring their sugar intake.

Comparison Table: Ramen Egg vs. Plain Boiled Egg


Feature	Ramen Egg (Ajitsuke Tamago)	Plain Soft-Boiled Egg
Calories	~85-90 kcal	~72-77 kcal
Protein	~6-7g	~6g
Sodium	~160-310+mg (variable)	~60mg
Sugar	~1-3g (variable)	<1g
Flavor	Savory, umami, sweet	Mild, creamy
Preparation	Boiled, peeled, marinated	Boiled
Best For	Adding rich flavor to noodles/rice	Versatile, low-sodium option

How to Make Healthier Ramen Eggs

Fortunately, it is possible to enjoy the deliciousness of ramen eggs while mitigating the potential health drawbacks. Here are several ways to reduce the sodium and sugar content without sacrificing flavor:

Use low-sodium soy sauce: Swapping traditional soy sauce for a low-sodium version is the most impactful change you can make. This significantly reduces the salt absorbed during marination while retaining the savory flavor.
Adjust the marinade ratio: By diluting the marinade with more water or a low-sodium broth (like dashi), you can control the saltiness. Many recipes recommend a 1:1:1 ratio of soy sauce, mirin, and water, but you can increase the water ratio for a less salty result.
Limit marination time: The eggs absorb more marinade the longer they sit. For a less intense, lower-sodium flavor, marinate for a shorter period, such as 2-4 hours, instead of overnight.
Experiment with aromatics: Instead of relying on sugar and sodium, add depth of flavor with aromatic ingredients. Thinly sliced garlic, ginger, or a few strips of kombu (kelp) can add complexity to the marinade without the added salt.
Make your own marinade: Preparing the marinade from scratch gives you complete control over the ingredients. You can reduce or eliminate added sugar and experiment with different savory elements.

Overall Health Verdict: Context Matters

The ultimate healthiness of a ramen egg depends on how it fits into your overall diet. If you are already consuming a high-sodium diet, adding a marinated egg could push you over the recommended daily intake. However, for those who generally eat a balanced diet, a ramen egg can be a nutrient-dense and satisfying addition. Remember that the health profile is not just about the egg itself, but the entire meal. Pairing it with a broth made from scratch, lean protein, and plenty of vegetables can create a far healthier and more balanced dish than relying on high-sodium instant ramen packets.

Conclusion: A Balanced Approach to Ramen Eggs

In conclusion, ramen eggs are not inherently unhealthy, but their nutritional value is influenced by the marinade and preparation. The egg itself is rich in protein, vitamins, and healthy fats, making it a valuable addition to many meals. However, the high sodium and sugar from the traditional marinade can be a drawback for those with dietary restrictions. By making simple adjustments, such as using low-sodium soy sauce and reducing marination time, you can enjoy this delicious topping as part of a balanced and wholesome meal. As with most foods, moderation and mindful preparation are key to ensuring that ajitsuke tamago remains a healthy and enjoyable treat.

A Final Word on Instant Ramen

It's important to distinguish between the egg and the typical instant ramen it accompanies. Instant ramen noodles are often deep-fried, high in sodium, and contain preservatives like TBHQ. A healthy, homemade bowl of ramen with a mindfuly prepared egg is a far cry from a processed instant version, making the egg just one part of a much larger nutritional puzzle. For more insights into making instant ramen healthier, consider browsing resources on adding fresh ingredients and preparing low-sodium broths.

Link: A guide to making instant ramen healthier

Frequently Asked Questions

The primary health concern with ramen eggs is the high sodium content from the soy sauce-based marinade. Excessive sodium intake is linked to increased blood pressure and other cardiovascular issues.

Yes, you can significantly reduce the sodium by using low-sodium soy sauce, diluting the marinade with more water, and decreasing the marination time. You can also add more aromatics for flavor instead of relying on salt.

The core nutrients like protein and healthy fats are the same. The main difference is the addition of sodium, sugar, and flavor from the marinade. A plain egg is naturally low in sodium.

To reduce salt absorption, marinate the eggs for a shorter period. Instead of an overnight soak, try 2 to 4 hours. The flavor will still develop, but the salt intake will be lower.

Yes, the jammy yolk in a ramen egg is safe to eat for most people. The egg is soft-boiled, which is enough to kill most harmful bacteria. However, very young, very old, or immunocompromised individuals might prefer fully cooked eggs.

A ramen egg is a soft-boiled egg that has been peeled and marinated in a savory, slightly sweet mixture, typically soy sauce and mirin. A soft-boiled egg is simply an egg cooked until the yolk is still liquid.

The egg itself provides excellent benefits, including high-quality protein and essential nutrients like Vitamin D and choline. Paired with a nutritious broth and vegetables, it can be a healthy part of a balanced meal.