Are Ramen Eggs Healthy to Eat? A Nutritional Breakdown

December 24, 2025 •

4 min read

While standard boiled eggs are a well-known source of high-quality protein, choline, and essential vitamins, the health profile changes once they become ramen eggs. The simple question, “Are ramen eggs healthy to eat?”, thus requires a closer look at the marinade's impact on their overall nutritional value and safety.

Quick Summary

Marinated ramen eggs add protein and flavor to dishes, but their healthiness is determined by the marinade's high sodium and sugar content, along with food safety concerns.

Key Points

Nutrient-Rich Foundation: Ramen eggs are soft-boiled eggs, which provide a foundation of high-quality protein, choline, and essential vitamins like A and B12.
Sodium is a Concern: The marinade for ramen eggs (ajitsuke tamago) is typically soy sauce-based, leading to a high sodium content that should be monitored.
Sugar Adds Calories: Some traditional marinades include mirin and sugar, which increase the overall carbohydrate and calorie count.
Salmonella Risk: Because the yolk is often runny, there is an inherent, though small, risk of Salmonella infection, especially for vulnerable individuals.
Healthier Homemade Option: The healthiest ramen eggs are homemade, allowing you to control the amount of soy sauce, mirin, and sugar to minimize sodium and calories.
Versatile Protein Source: As a topping, ramen eggs elevate the nutritional profile of a dish by adding a protein boost that helps increase satiety.
Moderate Consumption: Enjoying ramen eggs in moderation is key to balancing their flavor and nutritional benefits, especially given the sodium levels.

The Nutritional Foundation: The Egg Itself

Before their transformation into ajitsuke tamago, ramen eggs are simply soft-boiled eggs, and plain eggs are a nutritional powerhouse. A large egg contains approximately 77 calories, 6 grams of protein, and 5 grams of healthy fats. The yolk is rich in essential nutrients like choline, crucial for brain and nervous system health, and antioxidants such as lutein and zeaxanthin, which support eye health. The cooking process for a soft-boiled egg, which leaves the yolk jammy, does not significantly alter this core nutritional content when compared to a hard-boiled egg. The primary difference in healthfulness comes from what is added to it.

The Marinade's Impact on Health

Traditional ramen egg marinades typically consist of soy sauce, mirin (a sweet rice wine), sake, and sometimes sugar. While this mixture delivers the characteristic umami and savory-sweet flavor, it also adds elements that must be considered for a balanced diet.

The Sodium Factor

The most significant health consideration for ramen eggs is the high sodium content derived from soy sauce. A single serving of ramen with two eggs can contain a substantial amount of sodium, a concern for those with hypertension or anyone monitoring their salt intake. While a homemade marinade can be adjusted, pre-made ramen eggs or those from restaurants often contain a high level of sodium. Excess sodium intake is linked to elevated blood pressure and an increased risk of heart disease.

The Sugar and Alcohol Content

Some recipes incorporate sugar and mirin, which is a sweet, low-alcohol rice wine. These ingredients contribute to the total carbohydrate and calorie count of the final product. While a small amount is used, those managing blood sugar levels or watching their weight should be mindful. Sake is another common ingredient, but since the marinade is often heated and then cooled, the alcohol content is negligible in the final product.

Food Safety: The Risk of Undercooked Yolks

One of the defining features of a ramen egg is its soft, creamy yolk, which is not fully cooked. Eating eggs that are not fully cooked presents a risk of Salmonella infection. While the risk is low, it is still a significant consideration, especially for certain populations.

High-risk groups for Salmonella include:

Young children under five
Adults 65 and older
Individuals with compromised immune systems
Pregnant individuals

These groups are advised to consume only fully cooked eggs, where both the white and yolk are firm. For those concerned about Salmonella, using pasteurized eggs is a safer alternative for making ramen eggs. Proper handling, including refrigeration and prompt consumption, also reduces risk.

Making Healthier Ramen Eggs at Home

The good news is that making ramen eggs yourself allows for full control over the ingredients, making them much healthier than most restaurant versions. To reduce sodium and sugar, consider these tips:

Reduce the Soy Sauce: Use a low-sodium soy sauce or simply lessen the amount of regular soy sauce in the marinade.
Dilute the Marinade: Add more water or a low-sodium stock to the marinade to cut down on the saltiness.
Use Natural Sweeteners Sparingly: For sweetness, use a small amount of a natural sugar substitute instead of mirin or refined sugar.
Add Other Aromatics: Infuse flavor with ginger, garlic, or a hint of five-spice powder to enhance umami without relying on excessive salt or sugar.

Ramen Egg vs. Plain Soft-Boiled Egg


Feature	Ramen Egg (Ajitsuke Tamago)	Plain Soft-Boiled Egg
Flavor Profile	Savory, salty, and slightly sweet from the marinade.	Natural, simple egg flavor.
Sodium Content	High, due to soaking in soy sauce-based marinade.	Very low (almost none) unless salt is added.
Sugar Content	Varies, can be moderate depending on marinade ingredients like mirin or sugar.	Zero.
Nutritional Density	Good source of protein, vitamins, and minerals. Adds calories from sugar and sodium.	Excellent source of protein, vitamins, and minerals with minimal additives.
Health Concerns	Higher sodium/sugar; moderate salmonella risk due to undercooked yolk.	Low food safety risk; generally very healthy.
Preparation	Involves boiling, peeling, and marinating for hours.	Simple boiling and cooling process.

Conclusion: Are Ramen Eggs a Healthy Choice?

Ramen eggs are a flavorful addition to many meals, providing a good source of protein, vitamins, and minerals. However, their healthiness is not a simple yes or no. The high sodium and potentially high sugar content from the marinade can make them a less healthy option than a plain soft-boiled egg. For most healthy individuals consuming them in moderation, the risk is minimal. For those with health concerns, particularly regarding blood pressure or immune health, it is wise to be cautious or to make a healthier, lower-sodium version at home. By modifying the marinade and ensuring food safety, you can enjoy the delicious, jammy texture and savory flavor of ramen eggs with peace of mind.

For more information on egg safety, visit the U.S. Food and Drug Administration's guidelines: What You Need to Know About Egg Safety.

Frequently Asked Questions

For most healthy individuals, the risk of Salmonella from a runny egg yolk is low, especially with modern food safety practices. However, the USDA recommends cooking eggs until the white and yolk are firm to eliminate any risk. High-risk individuals, such as young children, the elderly, and pregnant women, should avoid undercooked eggs.

To lower the sodium, you can use a low-sodium soy sauce, reduce the amount of soy sauce, or dilute the marinade with more water or a sodium-free stock. Flavor can be maintained with other aromatics like garlic and ginger.

A standard ramen egg made with a traditional marinade adds calories from the egg itself (around 77 kcal) plus calories from the sugar in the marinade. The overall calorie count is moderate, but can be reduced by using less or no sugar in the marinade.

The main difference is the marinade. A ramen egg (ajitsuke tamago) is a soft-boiled egg that has been marinated in a savory-sweet mixture of soy sauce, mirin, and other seasonings for several hours. A plain soft-boiled egg is simply cooked in boiling water without any added flavor.

Properly refrigerated ramen eggs can last for several days. Most recipes suggest consuming them within 3 to 7 days for optimal flavor and food safety. The marinade should not be reused.

Yes, a ramen egg is naturally vegetarian. However, the dish it accompanies, like ramen soup, may contain non-vegetarian ingredients. Always check the full recipe if you have dietary restrictions.

No, the nutritional content of a soft-boiled and hard-boiled egg is nearly identical. The different cooking times primarily affect the texture, not the core nutritional value.

Ramen eggs are popular because they add a rich, umami flavor and a satisfying, creamy texture to ramen and other dishes. Their deep color and glossy appearance also make them visually appealing.