To reduce the calorie count in ramen, it's important to understand the role of broth, noodles, and toppings. Rich broths and fatty additions contribute most to a high-calorie count. Mindful choices can result in a satisfying and flavorful bowl with fewer calories.
Broth: The Main Calorie Source
The broth determines the calorie difference between ramen types. Choosing a lighter broth is key for those watching their calorie intake.
Shio (Salt) Broth
Shio ramen is considered the lightest. It typically has a clear broth made from chicken or fish stock seasoned with salt. A restaurant bowl of shio ramen often has 400–550 calories, making it a good choice.
Shoyu (Soy Sauce) Broth
Shoyu, seasoned with soy sauce, is another low-calorie option. Its clear broth is less fatty than tonkotsu or miso, with 450–600 calories in a restaurant bowl.
Miso (Soybean Paste) Broth
Miso ramen has a thicker broth flavored with fermented soybean paste. This makes it richer and higher in calories, usually between 550–700 calories.
Tonkotsu (Pork Bone) Broth
Tonkotsu ramen has a creamy broth, making it the highest-calorie option. Simmering pork bones for hours releases collagen and fat, and a restaurant bowl can have over 900 calories.
Noodles: Traditional vs. Low-Carb Options
Wheat ramen noodles add carbohydrates and calories. Consider these alternatives for a lower-calorie option:
- Shirataki Noodles: Made from konjac yam, they are virtually calorie-free and high in glucomannan fiber. They absorb broth flavors well.
- Zucchini Noodles (Zoodles): These are low in calories and add fiber and vitamins.
- Soba Noodles: Made from buckwheat, soba noodles offer more fiber than wheat. They are a better choice, with about 99 calories per 100g cooked.
Low-Calorie Instant Ramen Brands
Several brands offer healthier, lower-calorie instant ramen options:
- Immi Ramen: Marketed as a healthier option, Immi ramen has around 310 calories per bowl.
- Nongshim Shin Light: This is a lower-fat, lower-calorie version of Shin Ramyun, with approximately 340 calories per packet.
- Ottogi Diet Cup Noodles: This Korean brand offers a very low-calorie instant ramen with just 120 kcal per cup.
- Annie Chun's Shoyu Ramen: Another alternative for a healthier instant ramen.
Ramen Calorie Count Comparison
| Ramen Type | Typical Restaurant Calories | Common Low-Calorie Version | Typical Calories (Low-Calorie) |
|---|---|---|---|
| Shio (Salt) | 400–550 kcal | Use steamed noodles and lean protein | ~300–400 kcal |
| Shoyu (Soy Sauce) | 450–600 kcal | Use steamed noodles and extra veggies | ~300–450 kcal |
| Miso (Soybean Paste) | 550–700 kcal | Use a low-fat broth and shirataki noodles | ~250–400 kcal |
| Tonkotsu (Pork Bone) | 600–900+ kcal | Skip the traditional fatty broth entirely | Not recommended for low-cal |
| Instant Noodles | 380–530 kcal | Healthier brands (e.g., Ottogi, Immi) | ~120–310 kcal |
Lowering Calories: Customizing Your Ramen
Whether dining out or cooking at home, you can control the calorie count:
At Restaurants
- Order Shio or Shoyu Broth: Choose clear broth bases over creamy ones.
- Ask for Less Oil: Requesting less oil reduces fat and calories.
- Focus on Toppings: Choose vegetables, lean protein like chicken breast or tofu, or a simple soft-boiled egg instead of fatty pork.
- Don't Finish the Broth: The broth contains a lot of calories and sodium. Leaving some behind is an easy way to lighten the meal.
Cooking at Home
- DIY Broth: Make your own low-calorie broth using vegetable or low-sodium chicken broth. Add ginger, garlic, herbs, and a small amount of soy sauce or miso paste.
- Use Healthy Noodles: Use shirataki, soba, or spiralized vegetable noodles. Choose air-dried or baked instant noodles.
- Add Bulk with Veggies: Add vegetables like spinach, bok choy, mushrooms, carrots, bean sprouts, and corn.
- Lean Protein: Add lean proteins like cooked chicken breast, shrimp, firm tofu, or a poached egg.
Conclusion
Shio ramen, with its clear, salt-based broth, is typically the lowest-calorie ramen. For a truly low-calorie option, use shirataki noodles and a light homemade broth made from vegetable stock, seasoned with herbs and a little soy sauce or miso. Customization allows you to enjoy flavorful ramen that fits your dietary goals.
