How Many Calories Are in Just the Noodles of Ramen?

December 15, 2025 •

4 min read

According to the USDA, an 81-gram serving of instant ramen noodles without the seasoning packet contains about 356 calories. However, the number of calories in just the noodles of ramen can vary significantly based on whether they are fresh or instant, and how they are prepared.

Quick Summary

The calorie count for ramen noodles alone depends heavily on their type and preparation. Instant noodles, often fried, contain more fat and calories than steamed, air-dried, or fresh noodles. Discarding the seasoning packet and choosing a lighter option significantly reduces the final calorie load.

Key Points

Varies by Type: The number of calories in just the noodles of ramen depends heavily on whether they are instant (fried or air-dried) or fresh.
Instant is higher in fat: Most instant ramen noodles are deep-fried before packaging, adding significant fat and calories to the final product.
Air-dried is lower in calories: Healthier instant noodle options are steamed and air-dried, resulting in fewer calories and less fat.
Instant without the packet: Discarding the seasoning packet from instant ramen can reduce the noodle's calories to as low as 180–220 calories, depending on the brand.
Fresh is lowest in fat: Fresh, cooked ramen noodles served at restaurants generally contain fewer calories and fat than fried instant varieties, estimated at 200–300 calories per portion.
Read the label carefully: Always check the 'servings per container' on instant ramen packages, as they often contain two servings, effectively doubling the listed calories for the whole block.

Understanding Ramen Noodle Calories

Instant ramen has become a beloved and ubiquitous comfort food, but its nutritional profile is a frequent topic of debate. While a full bowl with broth and toppings can climb to high calorie counts, focusing on the noodles alone provides a clearer picture for those managing their diet. The primary factor determining the noodle's calorie content is its manufacturing process—specifically, whether it is fried or air-dried.

Instant Noodles vs. Fresh Noodles

The most significant difference in calorie content comes from how the noodles are dried for packaging. Instant noodles are typically either deep-fried or air-dried.

Fried Instant Noodles: Most inexpensive instant ramen brands use deep-frying to rapidly cook and dehydrate the noodles. This process lowers the moisture content, increasing shelf life but also adding a substantial amount of fat and calories. A standard 81-gram block of fried instant noodles can contain around 356 calories. The residual oil from frying contributes significantly to this calorie total.
Air-Dried Instant Noodles: Health-conscious brands have developed instant ramen that is steamed and then air-dried instead of fried. This method results in noodles with less fat and fewer calories. For example, 100 grams of air-dried noodles might have around 300 calories, while the same amount of fried noodles could be closer to 440 calories.
Fresh Ramen Noodles: Found at authentic ramen shops or in specialty grocery stores, fresh noodles contain no added oil from a frying process. A standard 5-ounce serving of fresh, cooked ramen noodles is estimated to have 200–300 calories, providing a foundation for a less calorie-dense meal.

Instant Ramen Without the Packet

Many consumers discard the high-sodium seasoning packet that comes with instant ramen and add their own seasonings to create a healthier meal. This single action drastically changes the calorie count and nutritional value of the meal. A typical instant ramen package with the seasoning packet contains between 380 and 450 calories, with the packet itself contributing a small number of calories but a very high amount of sodium. When prepared with just water, the noodles alone contribute a much lower number, often between 180 and 220 calories, depending on the brand and portion size.

What the Labels Say

It is important to remember that nutritional information on instant ramen packages can be misleading. Many brands list two servings per package. This means that the entire block of noodles actually contains double the calories listed in a single serving. Always double-check the 'servings per container' to get an accurate total.

Comparison of Noodle Types


Noodle Type	Preparation Method	Typical Calories (per approx. 81g)	Notes
Fried Instant	Steamed and deep-fried	356	Higher fat content; can have an oily aftertaste.
Air-Dried Instant	Steamed and hot-air dried	~240 (approx. based on 1.2.2)	Lower fat and cleaner taste compared to fried noodles.
Fresh (cooked)	Boiled from fresh	~200-300 (per 5 oz)	Chewier texture, no added oils from frying.

Making Ramen a More Balanced Meal

While ramen noodles provide an excellent source of carbohydrates for energy, their nutritional deficiencies, especially in protein and fiber, can be a concern. Here are some ways to enhance your bowl and make it a healthier, more complete meal:

Use your own broth: Discard the seasoning packet and create your own lower-sodium broth using ingredients like low-sodium soy sauce, miso paste, garlic, and ginger.
Add vegetables: Bulk up your meal with nutrient-rich vegetables. Popular choices include bok choy, mushrooms, carrots, kale, and corn.
Include protein: Adding a lean protein source will make your meal more filling and nutritious. Try poached or fried eggs, tofu, chicken, or shrimp.

The Takeaway

The calorie content of just the noodles of ramen is not a single, fixed number. It is highly dependent on the type of noodle—fried instant noodles are the most calorie-dense, while air-dried instant and fresh noodles offer a lighter alternative. By making informed choices and modifying preparation methods, you can enjoy a delicious and satisfying bowl of ramen while controlling your calorie and sodium intake.

Conclusion

Ultimately, understanding the calorie content of just the noodles in ramen empowers you to make healthier decisions. By opting for air-dried or fresh varieties over their deep-fried counterparts and controlling the additional ingredients, ramen can be a versatile and enjoyable component of a balanced diet. Whether you are a student on a budget or a home cook experimenting with flavors, knowing how to modify your meal is the key to balancing convenience and nutrition. Just remember to read the labels carefully and consider the entire package, not just a single serving listed on the nutrition facts.

For more information on the history and cultural significance of ramen, visit the Instant Ramen Museum official website, which offers a deep dive into the evolution of this beloved dish. https://www.cupnoodles-museum.jp/en/osakaikeda/

Understanding the Noodle's Calorie Sources

The calories in ramen noodles are primarily derived from carbohydrates and fats. For fried instant noodles, the oil used in the dehydration process adds a significant portion of the total calorie count. Air-dried and fresh noodles are lower in fat, with their calories coming mostly from the wheat flour base. The difference illustrates how processing, not the noodle itself, can dramatically alter a food's nutritional profile. By focusing on the base noodle and adding fresh, whole ingredients, you can transform a simple instant meal into a nutritious and satisfying dish without the excess calories and sodium often found in packaged seasonings.

Nutritional Comparison: What the Numbers Tell Us

Looking at the macro-nutrients provides an even clearer picture. A serving of fried instant noodles without seasoning contains around 14g of fat, while air-dried versions contain much less. Both are high in carbohydrates, but fresh noodles typically offer slightly more protein. This means that a fresh, home-cooked bowl offers not just fewer calories but also a more balanced nutritional makeup. The choices made after the noodles are cooked—from the type of broth to the toppings—will have the most impact on the final nutritional content.

Frequently Asked Questions

A typical block of instant ramen noodles, like those from Maruchan or Nissin, contains around 356 calories when the seasoning packet is excluded. However, many nutrition labels list two servings per package, so reading the label carefully is important for an accurate total.

Rinsing instant ramen noodles after cooking can help remove some of the residual oil from the deep-frying process, which may slightly reduce the calorie and fat content. It also helps remove some of the high sodium and starch.

Yes, air-dried ramen noodles are a lower-calorie alternative to deep-fried varieties. They are steamed and dried with hot air, a process that avoids adding the extra fat and calories associated with frying.

There is a significant difference. Fresh, cooked ramen noodles typically contain around 200–300 calories per 5-ounce serving, while fried instant ramen noodles have about 356 calories for a slightly smaller portion. The higher calorie count in instant noodles is largely due to the deep-frying process.

The seasoning packet itself contains a relatively low number of calories, typically ranging from 25 to 50 calories, but it is extremely high in sodium and other additives. The total calories for instant ramen usually include both the noodles and the packet.

Yes, you can significantly reduce the calories of instant ramen. The simplest way is to discard the seasoning packet, use your own low-sodium broth, and add fresh vegetables and lean protein instead.

No, calorie counts can vary between different brands of instant ramen noodles. Factors like preparation method (fried vs. air-dried) and ingredients can cause variations. Always check the nutrition facts on the specific package you are buying.