How many calories are in 100 g of instant noodles?

December 9, 2025 •

3 min read

According to nutritional data, 100 grams of dry instant noodles contain approximately 448 to 453 calories, depending on the brand and preparation. This high caloric density is mainly attributed to the manufacturing process, which often involves pre-frying the noodles in palm oil to dehydrate them.

Quick Summary

The calorie count for 100g of instant noodles ranges from 420-450 kcal in their dry form, with factors like added fats, flavor packets, and preparation methods significantly influencing the final total. A detailed breakdown of macro- and micronutrients reveals their high fat and sodium content.

Key Points

High Calorie Count: 100 grams of dry instant noodles typically contain between 420-450 calories, primarily due to the deep-frying process during manufacturing.
Fat and Sodium: Instant noodles are high in both unhealthy fats (from frying) and sodium (from seasoning packets), which can pose health risks with regular consumption.
Nutritional Deficiencies: The noodles are low in essential nutrients like fiber and protein, which can lead to poor diet quality and short-lived fullness.
Calorie Source: The majority of calories come from refined carbohydrates and saturated fat, not from the water added during cooking.
Healthier Preparation: You can significantly lower the sodium and fat content by discarding the seasoning packet and adding fresh vegetables, lean protein, and low-sodium broth.
Dietary Balance: While convenient, instant noodles should be consumed in moderation and balanced with other nutrient-dense foods to prevent a lack of essential vitamins and minerals.

Calorie Breakdown for 100g Instant Noodles

For a standard, unprepared 100g block of instant noodles, the calorie content typically falls between 420 and 450 kcal. It's crucial to note that this figure applies to the dry noodles and does not account for the added seasoning packet or any additional ingredients like oil, which can dramatically increase the total calorie count. For instance, Indomie chicken flavored noodles list 450 calories per 100g, with a macronutrient distribution of 57% carbs, 34% fat, and 9% protein. The high fat content is a direct result of the deep-frying process used to create the dehydrated noodle block.

How Cooking Affects the Calorie Count

One of the most common misunderstandings about instant noodles is how cooking impacts their nutritional value. When you boil instant noodles, they absorb water, which has zero calories. Therefore, the total calorie content of the final meal (just the noodles and water) remains the same as the dry block, but the weight increases. For calorie tracking, always use the nutrition facts for the uncooked, dry weight listed on the package. However, the inclusion of the seasoning packet and any added oils or toppings will increase the calorie count significantly beyond the base noodle value. For example, a restaurant-style ramen bowl with rich, fatty broth and protein toppings can exceed 900 calories.

Nutritional Profile of Instant Noodles

Beyond calories, it's important to examine the overall nutritional composition of instant noodles. They are often high in refined carbohydrates, fat, and sodium, while being relatively low in essential micronutrients, protein, and fiber.

Here is a breakdown of the nutritional content for a typical 100g serving of instant noodles:

Carbohydrates: Typically around 55-65g, primarily from refined wheat flour.
Total Fat: Often 17-20g, largely from the palm oil used during the pre-frying process.
Protein: Generally low, with only 8-10g per 100g.
Sodium: Instant noodles are notoriously high in sodium, with some brands containing up to 1,500mg or more per serving, which can be a significant portion of the daily recommended intake.
Fiber: They contain very little dietary fiber, which is important for digestive health.

Comparison of Instant Noodles vs. Homemade Noodles

To illustrate the nutritional differences, consider this comparison table of instant noodles versus homemade versions.


Feature	Instant Noodles (per 100g dry)	Homemade Noodles (per 100g cooked)
Processing	Deep-fried and dehydrated	Boiled from fresh ingredients
Added Fat	High content from frying oil	Minimal to none, depending on recipe
Sodium	Extremely high from seasoning packet	Can be controlled and is much lower
Nutrients	Low in protein, fiber, and micronutrients	Can be fortified with whole grains, eggs, and vegetables for higher nutrient density
Flavor	Derived from seasoning packets with additives	Comes from fresh, natural ingredients
Calorie Range	~420-450 kcal	~138 kcal (for egg noodles cooked)

Tips for a Healthier Noodle Meal

If you enjoy instant noodles but want to improve their nutritional value, there are several simple modifications you can make:

Rinse the noodles: Boiling the noodles separately and rinsing them can remove some of the surface oils and sodium before adding them to your broth.
Use your own seasoning: Ditch the high-sodium seasoning packet and create your own flavor base with low-sodium broth, herbs, and spices.
Add vegetables: Incorporate fresh or frozen vegetables like spinach, carrots, mushrooms, or edamame to boost fiber and micronutrient intake.
Include lean protein: Add a hard-boiled egg, tofu, or lean chicken breast to make the meal more satiating and increase protein content.
Control the portion: Be mindful of the serving size, as some packages are larger than the recommended portion. You can also mix them with other nutritious ingredients to make a larger, more balanced meal.

Conclusion

While 100 grams of instant noodles contain a significant number of calories, the exact amount can vary slightly depending on the brand. The high calorie count is primarily due to the frying process during manufacturing and is further increased by the seasoning packets and any additional toppings. For those looking to make a healthier choice, it is possible to enjoy instant noodles in moderation by opting for healthier preparation methods and supplementing with fresh, nutrient-rich ingredients. Understanding the nutritional profile allows for more informed dietary decisions without completely giving up this convenient comfort food.

Frequently Asked Questions

For accurate calorie counting, you should weigh the instant noodles uncooked, as the calorie content does not change when they absorb water during cooking. Any added ingredients like sauce or oil must be counted separately.

Yes, discarding the high-sodium, flavor-packed seasoning packet significantly reduces the calorie, sodium, and fat content of your instant noodle meal.

Yes, a 100g serving of instant noodles typically contains a high amount of refined carbohydrates, usually around 55-65g.

You can make instant noodles healthier by adding fresh vegetables, a source of lean protein like egg or tofu, and using a homemade, low-sodium broth instead of the packet.

Instant noodles are typically deep-fried in palm oil during the manufacturing process to dehydrate them, which results in a high-fat content.

Yes, the calorie count can vary slightly between different brands and flavors due to differences in ingredients, especially in the seasoning packets and added oils.

Eating instant noodles frequently can contribute to weight gain, as they are high in calories, refined carbs, and fat, and low in filling fiber and protein, which can lead to overconsumption.