What is the lowest calorie type of ramen? A Guide to Healthier Noodles

October 22, 2025 •

4 min read

Over 70% of a ramen bowl's calories can come from its broth and noodles, making it crucial to understand the components for a healthier meal. To find out what is the lowest calorie type of ramen, you must look at the foundation of the dish and the ingredients that can drastically change its nutritional profile.

Quick Summary

The lowest calorie ramen options are typically shio or shoyu, distinguished by clear, light broths rather than richer, creamy ones like tonkotsu. Lower-calorie instant noodles and alternatives like konjac or shirataki noodles also offer significant calorie savings. The best approach involves choosing a light broth, incorporating lean proteins, and loading up on vegetables.

Key Points

Shio is the lightest: Salt-based shio ramen with a clear, chicken or seafood broth is generally the lowest-calorie traditional option.
Opt for clear broths: Lighter, clear broths like shio (salt) and shoyu (soy sauce) are significantly lower in calories than rich, creamy broths like tonkotsu or miso.
Choose low-calorie noodles: Noodles made from konjac (shirataki) are exceptionally low in calories and a good choice for minimizing your meal's caloric density.
Customize your toppings: Adding lean proteins (like tofu or chicken breast) and plenty of fresh vegetables increases the nutritional value without adding excessive calories.
Instant ramen vs. restaurant: Instant ramen packets often have fewer calories than full restaurant bowls but are typically higher in sodium and offer less nutritional depth.
Manage broth intake: For heavier ramen, focusing on eating the noodles and toppings and sipping the broth can significantly lower your calorie and sodium consumption.

The Broth: The Main Calorie Contributor

When evaluating the calorie content of any ramen, the broth is the most significant factor. The preparation method and primary ingredients of the broth determine whether it will be a light, low-calorie meal or a rich, high-calorie indulgence. Rich, creamy broths, such as tonkotsu (pork bone) or miso (fermented soybean paste), are denser in fat and collagen, which substantially increases the calorie count. Simmering pork bones for extended periods releases fat and gelatin, giving tonkotsu its signature velvety texture and deep flavor but also making it the most calorific option. Miso broth also tends to be higher in calories due to the paste and sometimes additional oils.

The Lightest Broth: Shio Ramen

Shio, meaning “salt,” is the oldest and generally the lightest form of ramen. It features a clear, pale broth, often made from a simple chicken or seafood stock and seasoned primarily with salt. This approach allows the other ingredients' flavors to shine through, providing a clean and satisfying experience with a lower calorie count than other styles. A typical restaurant bowl of shio ramen can range from 450–650 calories, while instant versions can be even lower.

A Flavorful Lighter Option: Shoyu Ramen

Another lighter choice is shoyu ramen, which gets its flavor from a soy sauce base added to a clear stock. Made with chicken or vegetable stock, it offers a savory, umami-rich experience without the heaviness of a pork-based broth. Shoyu ramen typically falls within a similar calorie range to shio, making it a great alternative if you want a lighter, deeply flavored broth.

Noodles and Low-Calorie Alternatives

While the broth plays a major role, the noodles and other ingredients also influence the final calorie count. Instant ramen noodles are often pre-fried, adding fat and calories. However, there are healthier alternatives available:

Konjac (Shirataki) Noodles: These are extremely low in calories, with some brands having as few as 10 calories per serving. Made from the root of the konjac plant, they are high in fiber and take on the flavor of the broth.
Buckwheat (Soba) Noodles: Soba noodles are naturally gluten-free and higher in fiber than traditional wheat noodles, offering a more nutritious alternative.
Non-fried Instant Ramen: Some brands offer non-fried varieties of instant ramen, which have a lower calorie and fat content.

How to Build a Healthier Ramen Bowl

Customizing your ramen is the best way to manage its nutritional content. By being mindful of your additions, you can create a balanced and low-calorie meal that doesn't sacrifice flavor.

Choose Smart Toppings

Toppings can make a huge difference to the calorie count. Instead of loading up on fatty pork belly and rich aroma oils, consider healthier options like:

Lean Protein: Sliced grilled chicken, tofu, or a soft-boiled egg.
Vegetables: Load up on fresh veggies such as bok choy, spinach, mushrooms, scallions, and bean sprouts for fiber and nutrients.
Seaweed (Nori): Adds a salty, umami flavor with minimal calories.

Manage the Broth

For those who love the richer broths, a simple trick is to enjoy the noodles and toppings while leaving some of the broth behind, which reduces both calorie and sodium intake. If you are making instant ramen, you can also use half the seasoning packet for less sodium and flavor. Making your own broth from scratch with low-sodium ingredients is another excellent option for maximum control.

Comparison of Ramen Varieties

This table illustrates the approximate calorie ranges for different types of ramen, highlighting the impact of broth and toppings on the final meal:


Ramen Type	Broth	Typical Calorie Range (Restaurant)
Shio (Salt-Based)	Light, Clear (chicken/seafood)	450–650 kcal
Shoyu (Soy Sauce)	Light, Clear (chicken/veg)	500–700 kcal
Miso	Richer, Opaque (fermented soy)	600–800 kcal
Tonkotsu (Pork Bone)	Creamy, Opaque (pork bones)	600–900+ kcal
Instant Ramen	Simple, Varies	380–450 kcal (can be higher)

Conclusion: Making Informed Choices

The search for the lowest calorie type of ramen points directly to styles with clear, light broths like shio and shoyu. These versions, whether in a restaurant or prepared at home, provide a flavorful base that's naturally lower in calories and fat than their creamy counterparts. For an even greater calorie reduction, incorporating low-carb alternatives like konjac noodles and focusing on healthy, lean toppings can transform a high-calorie comfort food into a balanced and nutritious meal. Ultimately, making informed choices about your broth, noodles, and toppings gives you full control over the nutritional impact of your ramen bowl. A useful resource for deeper nutritional understanding of ramen is the website for Otaku Ramen, which provides detailed nutritional information on different types of ramen.

Frequently Asked Questions

Among traditional ramen broths, shio (salt-based) ramen is typically the lowest in calories. It uses a clear, light chicken or seafood stock, which is less fatty than rich, creamy broths like tonkotsu.

Instant ramen packets generally contain fewer calories than a full bowl of restaurant-prepared ramen, with instant versions averaging 380–450 calories and restaurant bowls ranging from 450–900+ calories depending on the broth.

For an extremely low-calorie ramen base, konjac or shirataki noodles are a great choice. They are made from the konjac plant, are high in fiber, and can be as low as 10 calories per serving.

You can reduce the calories by choosing a lighter broth (shio or shoyu), using leaner proteins (tofu, chicken), loading up on vegetables, and not drinking all of the fatty broth, especially for creamy options.

Healthy, low-calorie toppings include sliced scallions, bean sprouts, bamboo shoots, mushrooms, spinach, boiled eggs, and tofu. These add flavor and nutrients without excess calories.

Yes, shoyu ramen, with its clear, soy sauce-based broth, is a much lighter and lower-calorie alternative to the rich, creamy, and high-fat tonkotsu ramen.

No. The calorie count can vary by brand and preparation. Non-fried versions of instant ramen are typically lower in calories and fat than pre-fried varieties.