Counting the Cost: How many calories do you save by not drinking ramen broth?

October 3, 2025 •

4 min read

A single bowl of rich restaurant ramen can contain upwards of 1,000 calories, with the broth being a major contributor. Many people wonder just how many calories do you save by not drinking ramen broth—a simple change that can significantly impact a meal's overall nutritional profile.

Quick Summary

Leaving the broth from a bowl of ramen can save 50 to over 300 calories, depending on the broth's richness, while also dramatically reducing high sodium intake.

Key Points

Rich Broths Are Calorie-Dense: A rich tonkotsu broth can add 200–300+ calories per serving, much more than lighter varieties.
Instant Broth is Lower in Calories: Instant ramen broth typically contains 40–60 calories, but its main concern is sodium, not calories.
Significant Calorie Savings: Not drinking the broth can save anywhere from 50 to over 300 calories, depending on the ramen type.
Dramatic Sodium Reduction: Leaving the broth is the most effective way to avoid the extremely high sodium content that is a major health risk.
Prioritize Health Over Tradition: While some cultures encourage finishing the broth, leaving it is a sensible health choice that doesn't sacrifice flavor.
Health Benefits Beyond Calories: Skipping the broth reduces the risk of high blood pressure and metabolic syndrome linked to high sodium consumption.

The Hidden Calorie Load in Ramen Broth

While the noodles are a primary source of carbohydrates in a bowl of ramen, the broth is a surprisingly dense source of calories, particularly fat and sodium. The calorie count varies dramatically based on the type of broth, from clear, light options to thick, creamy ones. This is especially true for rich broths like tonkotsu, which are made by boiling pork bones for hours, releasing a significant amount of fat and collagen.

Broth Type and Calorie Breakdown

Tonkotsu Broth: This rich, opaque pork bone broth can contain between 200 and 300 calories or more per serving on its own, largely due to its high fat content.
Miso Broth: Made with fermented soybean paste, miso ramen broth is thicker and richer than many others, with calories often in the 150–250 range per serving.
Shoyu Broth: Based on soy sauce, this clearer, browner broth is lighter than tonkotsu, typically containing between 100 and 200 calories.
Shio Broth: As the lightest traditional option, this salt-based, clear broth usually contains 80–150 calories per serving.
Instant Ramen Broth: In contrast, the broth from an instant ramen packet is much simpler. Instant ramen broth can contain between 40 and 60 calories, depending on the flavor.

The Significant Sodium Problem

Beyond calories, the most pressing health concern with ramen broth is its extremely high sodium content. A single bowl of restaurant ramen can exceed the World Health Organization's recommended maximum daily sodium intake of 2,000mg. The seasoning packet in instant ramen is also notoriously high in sodium, sometimes containing over 1,500mg per pack.

High sodium intake is linked to increased blood pressure, a leading cause of stroke and heart disease. A Japanese study found that consuming ramen broth frequently was associated with a higher risk of early death, particularly in men under 70. By leaving the broth behind, you can significantly reduce your sodium consumption, mitigating these serious health risks.

Instant vs. Restaurant Ramen: The Nutritional Divide

The calorie savings from leaving the broth vary greatly depending on whether you are eating instant or restaurant-quality ramen. Restaurant ramen, with its richer ingredients and larger portions, contains a more calorically dense broth than its instant counterpart.

Calorie and Sodium Comparison: Broth Contribution


Feature	Instant Ramen Broth (approx.)	Rich Restaurant Broth (Tonkotsu, approx.)
Calories	40–60 calories	200–300+ calories
Sodium	Significant portion of 1,500+ mg total	Half of total 2,000–4,000 mg+ sodium
Fat	Low to moderate	High (richness from pork bones)

How Much Can You Actually Save?

Based on the nutritional information, not drinking ramen broth can result in a calorie saving ranging from 50 to over 300 calories per bowl, depending on the broth's richness and portion size. A restaurant-quality bowl with a creamy, fatty tonkotsu base offers the largest potential calorie reduction. Even with lighter, clearer broths like shoyu or shio, you can still save a substantial number of calories. This is one of the easiest ways to enjoy the flavor of a satisfying ramen meal while managing your caloric intake, as the noodles themselves contain a relatively consistent number of calories.

Healthier Ramen: Tips and Tricks

Enjoying ramen doesn't have to be an all-or-nothing prospect. Here are some tips to make your next bowl a healthier one without compromising on flavor:

Choose Lighter Broths: If dining out, opt for shio or shoyu ramen, which are naturally lower in fat and calories than miso or tonkotsu.
Use Half the Seasoning: When making instant ramen, use only half or even a quarter of the seasoning packet to dramatically cut down on sodium.
Add Your Own Toppings: Boost the fiber and vitamin content by adding fresh vegetables like bok choy, carrots, or scallions. You can also increase protein with lean chicken, tofu, or an egg.
Make Homemade Broth: A scratch-made broth with chicken or vegetable stock and less salt allows for full control over the ingredients.
Rinse the Noodles: Some instant noodles are flash-fried. Rinsing them after boiling can help remove some of the added fat.

Conclusion

Making the conscious decision to not finish the broth from a bowl of ramen is a simple yet effective strategy for reducing both calorie and sodium intake. For restaurant ramen, the savings can be significant, especially with richer, fatty broths like tonkotsu. While instant ramen broth has fewer calories, the primary benefit of leaving it is avoiding a massive dose of sodium associated with potential long-term health risks like high blood pressure and stroke. By being mindful of your broth consumption and making simple adjustments, you can enjoy the satisfaction of ramen while making a healthier choice for your body.

Resources

For more information on sodium intake and dietary guidelines, visit the CDC website.

Frequently Asked Questions

Yes, primarily because of its very high sodium content. Excessive sodium from the broth can contribute to health issues like high blood pressure, stroke, and metabolic syndrome over time.

The broth from a typical instant ramen packet usually contains between 40 and 60 calories, depending on the flavor. However, the calorie savings are less significant than the sodium reduction achieved by skipping it.

There is a substantial difference. While instant ramen broth has around 40-60 calories, a rich restaurant broth, like tonkotsu, can have 200-300+ calories per serving because of a longer cooking process that renders more fat.

Yes, you can. You still get the full flavor experience from the noodles and toppings. By not drinking the broth, you avoid the most nutritionally problematic part of the dish—the high sodium and fat—while still enjoying the delicious meal.

To make ramen healthier, consider adding your own fresh vegetables for fiber, choosing lean proteins like chicken or tofu, and using a lower-sodium broth base or only a fraction of the instant seasoning packet.

While finishing the broth is a sign of appreciation in some contexts, it is not considered rude to leave some behind, particularly for health reasons due to its high sodium content.

Yes, leaving the broth can help with weight management, especially when eating richer restaurant ramen. By significantly reducing the calorie intake from fat, it helps to lower the meal's overall caloric load.