How many calories are in ramen noodles without seasoning?

December 2, 2025 •

3 min read

According to the USDA, an 81-gram serving of instant ramen noodles without the seasoning packet contains approximately 356 calories. However, the exact caloric value can vary significantly based on brand and how the noodles are processed, with air-dried varieties often containing fewer calories than their deep-fried counterparts.

Quick Summary

The calorie count of instant ramen noodles without the flavor packet typically falls around 356 calories per serving for most deep-fried varieties. This figure is influenced by the processing method, as air-dried options have considerably fewer calories and fat. The high-fat content from frying is the primary source of calories in instant noodles.

Key Points

Deep-Frying Adds Calories: Most instant ramen noodles are deep-fried during production, which adds significant fat and calories to the noodle block itself.
Plain Noodles are Carbs and Fat: Without the seasoning, instant ramen noodles are primarily a source of carbohydrates and fat, containing approximately 356 calories per 81g serving.
Air-Dried is Healthier: Choosing air-dried instant noodles can reduce the calorie count significantly compared to deep-fried versions.
The Packet is for Sodium, Not Calories: The seasoning packet adds very few calories but contributes a very large amount of sodium.
Control Your Bowl: Using the plain noodles as a base allows you to add fresh, nutrient-rich ingredients like lean protein and vegetables for a healthier meal.
Healthier Homemade Flavor: Flavor can be added with low-sodium broth, miso paste, garlic, and ginger instead of the seasoning packet.

The Core Calorie Contributor: Frying

Instant ramen noodles owe a significant portion of their calories to the manufacturing process. Unlike fresh noodles, instant ramen is pre-cooked and dried for a longer shelf life. The most common drying method involves deep-frying the noodles in oil, which both cooks and dehydrates them. This frying process adds a substantial amount of fat, which is dense in calories, to the otherwise carbohydrate-heavy food. For this reason, the calorie count is already baked into the noodle block itself, even before adding any broth or seasoning.

Air-Dried vs. Deep-Fried Ramen

Not all instant ramen is created equal, and the processing method is the primary differentiator when it comes to calorie content. While deep-fried noodles dominate the market, some brands offer air-dried versions as a healthier alternative. Air-dried noodles are steamed and then dried with hot air, a process that avoids the high-fat content associated with frying. This can result in a significant calorie reduction, sometimes as much as 16% fewer calories and 70% less fat compared to fried noodles. For example, a 100g serving of air-dried noodles might contain around 300 calories, while a similar portion of fried noodles could exceed 400 calories.

Instant Ramen Without the Packet: A Nutritional Breakdown

Beyond just calories, discarding the seasoning packet affects the overall nutritional profile of your meal. The plain noodles are mostly composed of carbohydrates and fat, with a small amount of protein and very few other nutrients. While the packet adds flavor, it primarily contributes a massive amount of sodium and often other additives like MSG, with a minimal increase in calories. By skipping the packet, you are primarily reducing your sodium intake, which is typically over 1,500mg per pack, or more than half the daily recommended limit.

For those looking to build a healthier meal, using plain noodles as a base is a smart strategy. You can add your own low-sodium, nutrient-rich ingredients to create a more balanced dish.

Here are some healthy add-in options for plain ramen noodles:

Lean Proteins: Cooked chicken, shrimp, tofu, or a soft-boiled egg add essential protein.
Veggies: Incorporating broccoli, mushrooms, bok choy, or carrots boosts fiber, vitamins, and minerals.
Healthy Fats: A drizzle of sesame oil or chili oil can add flavor and healthy fats.
Homemade Broth: Miso paste, low-sodium soy sauce, ginger, and garlic can create a flavorful, lower-sodium broth.
Fresh Herbs: Cilantro, green onions, and basil add freshness without calories.

Nutrient Comparison: Plain Ramen vs. Enriched Bowl

To illustrate the nutritional impact of adding your own ingredients, here's a comparison table showing the approximate values for plain instant ramen noodles versus a more balanced, enriched version.


Nutrient	Plain Instant Ramen Noodles (approx.)	Enriched Ramen Bowl (approx.)
Calories	~356 (per 81g block)	~450-600+
Protein	~8g	~20-30g+
Fat	~14g	~15-20g+
Sodium	~1500mg+	~500-1000mg
Fiber	~2g	~5-10g+
Vitamins & Minerals	Added B vitamins, iron	Wide range from added veggies and protein

Enhancing Flavor Without Excess Calories

Creating a flavorful bowl of ramen without the high-sodium, pre-packaged seasoning is simple. A few staple ingredients can make all the difference. For a rich, savory broth, start with a low-sodium chicken or vegetable broth base. A spoonful of miso paste can add a deep umami flavor, while a small amount of soy sauce can provide a salty kick. For aromatics, sautéing fresh garlic and ginger in a tiny bit of sesame oil before adding the broth creates a fragrant and complex flavor profile. Garnishing with fresh herbs like chopped scallions and a sprinkle of sesame seeds adds texture and visual appeal.

Conclusion: Making Informed Choices About Your Ramen

Understanding the calorie count in ramen noodles without seasoning is the first step toward making a more health-conscious meal. While a standard block of deep-fried instant ramen contains approximately 356 calories, opting for air-dried varieties or making your own fresh noodles can significantly reduce this number. By skipping the flavor packet, you gain control over the sodium content and can enrich your bowl with lean proteins, fresh vegetables, and healthier homemade flavorings. This approach transforms a basic, high-sodium snack into a more balanced and nutritious meal that is both satisfying and flavorful.

For more information on the health implications of processed foods and high sodium intake, you can consult reliable resources like the CDC and other health organizations. The CDC provides guidelines on dietary sodium and its impact on blood pressure and heart health.

Note: Specific nutritional content can vary by brand and product formulation. Always check the nutrition label for the most accurate information.

Frequently Asked Questions

An 81-gram block of instant ramen noodles, like those from Maruchan or Nissin, contains around 356 calories, assuming it is a typical deep-fried variety and the seasoning packet is discarded.

No, the seasoning packet adds very few calories (usually under 30) but is primarily responsible for the extremely high sodium content of the meal. The majority of the calories are from the fried noodles themselves.

Yes, look for brands that offer air-dried instant ramen noodles. These are steamed and hot-air-dried instead of being deep-fried, resulting in lower fat and calorie content.

The main source of calories comes from the fat absorbed during the deep-frying process that instant noodles undergo to achieve their dry, shelf-stable form.

You can boost the nutritional value by adding lean proteins like chicken, tofu, or eggs, and a variety of vegetables such as bok choy, mushrooms, and scallions. This also helps reduce the meal's sodium content.

Instant ramen noodles are pre-cooked (often fried) and dehydrated for convenience, while fresh ramen noodles are made from scratch with flour, water, and kansui, offering better texture and fewer additives.

Absolutely. You can use a low-sodium vegetable or chicken broth as a base and add natural flavorings like miso paste, garlic, ginger, and soy sauce to create a healthier, more flavorful broth.