Is Instant Noodle High in Sugar? A Surprising Look at What's in Your Ramen

November 26, 2025 •

4 min read

According to a 2016 study by Action on Sugar, over a third of instant noodle products surveyed contained more than two teaspoons of sugar per serving, a surprising find for a savory food. The answer to "is instant noodle high in sugar?" is often more complex than people realize, as the sweetness is often masked by salt and flavor enhancers. While not a primary ingredient, understanding the hidden sugar content is key for anyone watching their intake.

Quick Summary

Instant noodles contain surprising amounts of added sugar, especially in sweet or savory-flavored packets. The refined carbohydrates in the noodles themselves cause rapid blood sugar spikes, which can affect long-term health. While sodium is the more obvious concern, hidden sugars are also a significant nutritional drawback.

Key Points

Hidden Sugar: Instant noodles, particularly the flavoring packets, often contain surprising amounts of hidden sugar to enhance savory taste, with some varieties having up to four teaspoons per serving.
Refined Carbohydrates: The noodles themselves are made from refined flour, which is a simple carbohydrate that causes rapid blood sugar spikes, impacting your metabolism.
High Glycemic Index: The high carbohydrate content means instant noodles have a high glycemic index, which can contribute to insulin resistance with regular consumption.
Beyond Sodium: While famously high in sodium, instant noodles also pose a risk from their sugar content, which contributes to poor nutritional value and health concerns.
Not a Balanced Meal: Instant noodles are low in fiber, protein, vitamins, and minerals, making them an empty calorie food.
Mitigate Health Risks: Making instant noodles healthier involves using less seasoning, adding fresh vegetables and protein, or choosing healthier noodle alternatives.

Instant noodles have long been a convenient and affordable meal option, but their nutritional profile is often misunderstood. While most people are aware of their high sodium and fat content, the presence of sugar, particularly hidden sugar, is a lesser-known concern. The seemingly savory flavor can mask significant amounts of added sweeteners, which contributes to the overall poor nutritional value.

The Role of Sugar in Instant Noodles

Unlike desserts, the sugar in instant noodles isn't meant to make them sweet. Instead, manufacturers use it for a few key reasons, primarily in the flavoring packets.

Flavor Enhancement: Sugar is used to balance and enhance the overall taste profile, making the savory and salty flavors more appealing. It provides a certain depth and roundness of flavor that salt alone cannot achieve.
Browning and Appearance: Sugars can contribute to browning during the cooking or preparation process, giving the broth and seasoning a more appetizing color.
Ingredient Binding: In some seasoning blends, sugar acts as a bulking agent and helps bind other powdered ingredients together, ensuring a consistent mixture.
High Glycemic Index: Beyond the added sugar, the noodles themselves are typically made from refined wheat flour, a simple carbohydrate. This rapidly digests and converts to glucose, leading to a significant spike in blood sugar levels. Over time, frequent blood sugar spikes can contribute to insulin resistance and other health issues.

How Much Sugar is Really in Instant Noodles?

The amount of sugar in instant noodles varies considerably by brand and flavor. A survey conducted by Action on Sugar revealed that some sweet chili noodle bowls contain up to 17.4g of sugar per serving, which is equivalent to approximately four teaspoons. Other brands may contain less, but it's not uncommon to find a few grams of added sugar per serving, as evidenced by typical nutritional facts.

Common Sources of Sugar in Instant Noodles:

Flavoring Packet: This is the primary source of added sugar, especially in sweet, spicy, or complex broth flavors. Ingredients lists often include "sugar" alongside salt, MSG, and other seasonings.
Sweet Soy Sauce: Some varieties, particularly stir-fry or 'mi goreng' style noodles, include a packet of sweet soy sauce, which is essentially a sugary syrup.
Refined Carbohydrates: The noodles themselves are a significant source of carbohydrates that break down into glucose, impacting your blood sugar even without additional sweeteners.

Instant Noodles: Sugar vs. Sodium

While sugar is a hidden concern, sodium remains the most prominent nutritional issue with instant noodles. Most instant ramen packets contain a large percentage of a person's daily recommended sodium intake in a single serving.

Comparison Table: Sugar vs. Sodium in Instant Noodles


Nutrient	Impact on Health	Contribution to Flavor	Typical Amount (per serving)
Sugar	Blood Sugar Spikes: Refined carbs in noodles cause rapid spikes. Obesity & Diabetes: Added sugar contributes to weight gain and type 2 diabetes risk.	Flavor Balance: Enhances savory tastes and adds a subtle sweetness.	Varies widely, from under 1g to over 17g depending on brand and flavor.
Sodium	High Blood Pressure: Excess salt intake is a major contributor to high blood pressure. Heart & Kidney Disease: Increased risk of cardiovascular and renal issues.	Saltiness: The primary salty flavor comes from the seasoning packet.	Often exceeds 50% of the daily value.

Healthier Instant Noodle Alternatives and Modifications

While instant noodles are an occasional indulgence for many, frequent consumption can have a negative impact on health due to high levels of sodium, fat, and refined carbohydrates, including hidden sugars. To make them a bit healthier, consider these modifications:

Use Half the Seasoning: Reduce the amount of sodium and added sugar by using only a portion of the provided seasoning packet.
Add Vegetables: Incorporate fresh or frozen vegetables like spinach, carrots, and peas to add fiber, which helps regulate blood sugar absorption.
Boost Protein: Add a protein source like a boiled egg, tofu, or cooked chicken to promote fullness and slow digestion.
Choose Whole-Grain Noodles: Opting for whole-grain or alternative noodle types can lower the glycemic index and provide more fiber.
Create Your Own Broth: Make your own broth from a low-sodium bouillon cube and fresh spices to have complete control over the ingredients.
Manage Portion Size: Sticking to a single serving is key. Avoid the temptation to eat larger portions, as this increases carbohydrate and sugar intake.

Conclusion

So, is instant noodle high in sugar? The answer is yes, surprisingly so, especially in specific savory and sweet-chili variations. While the sugar content might be lower than a can of soda, its presence in a food primarily known for being salty is a significant health concern, particularly when combined with high levels of refined carbohydrates. Frequent consumption can lead to unwelcome blood sugar spikes and contributes to weight gain and other related health problems. By being mindful of ingredients, managing portion sizes, and adding healthier elements like fiber and protein, you can minimize the negative nutritional impact of instant noodles.

For further reading on the sugar and salt content of instant noodles and other processed foods, visit the Action on Sugar website.

Frequently Asked Questions

Yes, there can be a lot of sugar in instant ramen, especially in the flavoring packet. A 2016 survey found over a third of instant noodle products tested had more than two teaspoons of sugar per serving, and some sweet chili varieties had much more.

Sugar is added to savory instant noodles as a flavor enhancer. It balances the high salt content and other seasonings, creating a more complex and appealing flavor profile.

Not all instant noodles contain significant hidden sugar, but many do, especially in the seasoning packets. Flavors like sweet chili often contain high amounts, while others may have smaller, less noticeable quantities.

Instant noodles, made from refined carbohydrates, cause rapid spikes in blood sugar levels after consumption. This is because they are quickly digested and converted into glucose.

Due to their high carbohydrate content and glycemic index, instant noodles can be particularly problematic for people with diabetes. They can cause unwanted blood sugar spikes and may contribute to insulin resistance with regular consumption.

While sugar is a concern, the overwhelmingly high sodium content is generally considered the biggest health risk in instant noodles. Excessive sodium intake is linked to high blood pressure, heart disease, and kidney problems.

To make instant noodles healthier, use less of the seasoning packet, add plenty of vegetables and lean protein, and consider opting for whole-grain or alternative noodle types. This reduces the intake of sugar, sodium, and refined carbs.