How many calories are in 2 Top Ramen noodles?

November 7, 2025 •

4 min read

While many people assume a single packet of Top Ramen is one serving, it is actually considered two servings, containing an average of 370-380 calories per package. This means that calculating how many calories are in 2 Top Ramen noodles involves totaling four servings.

Quick Summary

This article breaks down the total calories in two Top Ramen packages, explaining the nutritional content of both the noodles and seasoning packets. It compares this quick meal to other food options and provides simple methods for reducing fat and sodium content.

Key Points

Serving Size is Key: A single packet of Top Ramen is considered two servings, so two packets equate to four servings, totaling around 740-760 calories.
High in Calories, Fat, and Sodium: A meal of two Top Ramen packs is relatively high in calories and fat, but is especially high in sodium, far exceeding daily recommendations.
Low in Essential Nutrients: Instant ramen is lacking in protein, fiber, and important vitamins and minerals on its own.
Discard the Seasoning: The seasoning packet is the primary source of high sodium, so using less or replacing it with your own broth is an easy way to make the meal healthier.
Add Extra Ingredients: Incorporating fresh vegetables and lean protein like an egg or tofu can significantly improve the nutritional value and make the meal more balanced.
Ramen Calories Vary by Type: Different types of ramen, particularly restaurant-style versus instant, can have vastly different calorie counts depending on the broth and toppings.

The Calorie Breakdown for Two Top Ramen Noodles

To accurately determine how many calories are in 2 Top Ramen noodles, it is important to understand the official serving size listed on the packaging. A standard packet, such as the Original Chicken Flavor, typically contains 370 to 380 calories and is officially labeled as containing two servings. This can be misleading, as many people consume the entire packet in one sitting. For a more precise calculation, let's break down the calories from the noodles and the seasoning separately.

Calories per single packet of Top Ramen

A typical single package of Top Ramen has a calorie count that is mostly derived from the flash-fried noodles and the flavor packet. On average, a 3-ounce (85g) package contains roughly 370-380 calories. If you were to only eat the noodles and discard the seasoning, the calorie count is significantly lower. The noodles alone contain about 188 to 220 calories per half-package serving, or approximately 356 to 440 calories per full packet. The remaining calories come from the fat and sodium-heavy seasoning packet.

Total calories for two packages (four servings)

For two complete Top Ramen packages, including both the noodles and seasoning packets, the total calorie count doubles the per-package amount. This calculation is as follows:

Total Calories: 2 packages * 370-380 calories/package = 740-760 calories
Total Servings: 2 packages * 2 servings/package = 4 servings

This total represents a substantial portion of an average person's daily calorie intake, especially considering the high sodium and fat content.

A Deeper Look at Top Ramen Nutrition

Beyond just calories, the nutritional profile of Top Ramen is important to consider. It is primarily a source of carbohydrates and fat, with very little protein or fiber on its own. While it contains some fortified vitamins, it is a poor source of many other essential nutrients.

The nutritional breakdown for instant ramen (per serving) often includes:

Calories: 371-530
Carbohydrates: 50-60g
Protein: 8-12g
Fat: 14-20g
Sodium: 1,330-2,000mg

High sodium content

Instant ramen is notoriously high in sodium. A single pack can contain over 1,500mg of sodium, which is more than half of the recommended daily limit. Consuming two packets would easily exceed the daily recommendation, which can lead to high blood pressure and other health issues, particularly for those who are salt-sensitive.

How to Prepare a Healthier Bowl of Ramen

While instant ramen is not the most nutritious meal, several simple adjustments can significantly improve its nutritional profile and lower the calorie and sodium count.

Here is a list of ways to make your instant ramen healthier:

Use less seasoning: Only use half of the included seasoning packet, or replace it entirely with your own homemade, low-sodium broth using herbs, spices, and vegetable stock.
Add fresh vegetables: Bulk up your meal with nutrient-rich vegetables like bok choy, carrots, mushrooms, or spinach. This adds vitamins, minerals, and fiber.
Incorporate lean protein: Add a protein source like a soft-boiled egg, tofu, or lean chicken breast. This helps you feel fuller and more satisfied.
Choose air-dried noodles: Opt for brands that use air-dried noodles instead of flash-frying them in palm oil. This reduces the fat and calorie content.
Don't finish the broth: The majority of the sodium is concentrated in the broth. You can still enjoy the flavor but avoid consuming all the salt by leaving some liquid behind.

Calorie Comparison: Two Top Ramen vs. Other Meals

To put the calorie count of two Top Ramen packages in perspective, here is a comparison with other common meals.


Meal Type	Approximate Calorie Range	Notes
Two Top Ramen Packages (Prepared)	740-760 calories	Primarily high-carb, high-sodium.
Fast Food Burger Combo	800-1,200+ calories	Varies significantly based on burger size, fries, and drink.
Deli Sandwich (Footlong)	600-1,000 calories	Dependent on bread, fillings, and condiments.
Restaurant Ramen (Tonkotsu)	900-1,100+ calories	Can be very high due to fatty broth and rich toppings.
Frozen Dinner Entree	300-500 calories	Highly variable based on brand and type of meal.

Conclusion: Balancing Convenience and Nutrition

In conclusion, two packets of Top Ramen contain approximately 740-760 calories, accounting for four servings. While it is a quick and affordable meal, its high sodium and low fiber content make it nutritionally sparse. However, by being mindful of portion sizes and making simple additions like lean protein and fresh vegetables, you can create a more balanced and nutritious meal. Using less of the seasoning packet and adding a variety of ingredients can significantly reduce the sodium and boost the vitamin and fiber content, turning a simple convenience food into a more wholesome dish. Understanding the calorie and nutrient breakdown is the first step toward making smarter dietary choices without having to give up your favorite instant meal entirely.

For more information on the nutritional aspects of instant ramen, visit this in-depth guide: Are Instant Ramen Noodles Bad for You, or Good?

Frequently Asked Questions

A single packet of instant ramen is officially designated as containing two servings to manage the nutritional label values. This practice allows manufacturers to present a lower-per-serving calorie and sodium count, even though many people consume the entire packet at once.

Leaving out the broth, or not finishing it, can reduce the calorie and sodium intake, as some fat from the flash-fried noodles and all the seasoning is in the broth. While not a huge calorie reduction, it helps tremendously with sodium levels.

Air-dried noodles typically contain less fat and fewer calories than flash-fried varieties. For example, some air-dried options can have up to 70% less fat and 16% fewer calories compared to fried noodles.

Lean protein sources like a soft-boiled egg, tofu, or grilled chicken breast are excellent additions. These will boost the protein content and keep you feeling full without adding excessive calories.

While the total calorie count for a full package of instant ramen is generally similar across different flavors (often around 370-380 calories), there can be minor variations depending on the seasoning ingredients.

Adding most vegetables will not significantly increase the overall calorie count and will dramatically improve the meal's nutritional value by adding fiber, vitamins, and minerals. Common low-calorie additions include bok choy, mushrooms, spinach, and carrots.

Two packages of instant Top Ramen are not a nutritionally balanced meal on their own due to their high carbohydrate and fat content, extreme sodium levels, and low fiber and protein. For a more balanced meal, it is recommended to add fresh ingredients.