10 Things to Know About Ramen Noodles — and Tips for Making Them a Healthier Choice

Ramen noodles are a college favorite, a late-night staple, and one of the cheapest comfort foods on the planet. But while they’re quick, tasty, and convenient, several studies have revealed important health concerns that every ramen-lover should know. The good news? With a few smart changes, you can still enjoy them — without sacrificing your health.

Below are the 10 key things to know about ramen noodles, followed by simple tips for making them a healthier option.

1. They’re Extremely High in Sodium

A single block of ramen, especially with the seasoning packet, can contain well over 1,500–1,800 mg of sodium — almost the entire daily limit recommended by doctors.
High sodium intake is linked to:

• High blood pressure
• Increased risk of stroke
• Kidney problems
• Fluid retention

2. The Seasoning Packet Is the Real Culprit

The noodles themselves aren’t as harmful — it’s the seasoning pouch filled with:

• Monosodium glutamate (MSG)
• Salt
• Artificial flavors
• Preservatives

These ingredients can contribute to headaches, dehydration, and digestive discomfort in some people.

3. They’re Deep-Fried Before Packaging

Many instant noodles are pre-fried to extend shelf life.
This adds:

• Saturated fats
• Trans fats
• Extra calories

Studies link diets high in these fats to increased heart disease risk.

4. Ramen Is Low in Nutrients

Instant ramen is:

• Low in protein
• Low in fiber
• Low in vitamins and minerals
• High in carbs

This combination leaves you full briefly — then hungry again soon after.

5. They May Contain Additives Linked to Inflammation

Certain preservatives used in instant noodles have been associated with:

• Digestive irritation
• Allergic reactions
• Increased inflammation in some individuals

While FDA-approved, frequent consumption may still cause problems over time.

6. Ramen Can Disrupt Blood Sugar Levels

Because they’re made from refined white flour, ramen noodles cause rapid blood sugar spikes. This can lead to:

• Fatigue
• Increased hunger
• Difficulty managing diabetes
• Weight gain over time

7. Frequent Consumption Is Linked to Health Risks

Some studies found that people who regularly eat instant noodles are more likely to:

• Gain weight
• Develop metabolic syndrome
• Experience digestive issues

Women appear to be more affected than men, possibly due to hormonal differences.

8. Ramen Contains TBHQ (a Petroleum-Based Preservative)

Tertiary-butylhydroquinone (TBHQ) helps keep ramen shelf-stable for months or even years.
High doses of TBHQ have been linked to:

• Liver enlargement in animals
• Neurotoxicity
• DNA damage in extreme cases

Typical human intake is low, but frequent ramen consumption increases exposure.

9. Ramen Takes Longer to Digest

Some videos and studies show instant noodles remaining intact in the stomach longer than homemade pasta.
This can cause:

• Bloating
• Indigestion
• Slower nutrient absorption

10. They’re Not Designed for Regular Consumption

Instant noodles were designed as emergency food, not daily meals.
Eating them occasionally is okay — eating them every day is not.

How to Make Ramen Noodles Healthier

Don’t worry — you don’t have to give up ramen forever. Just use these tips:

1. Throw Away (or Halve) the Seasoning Packet

Replace with:

• Low-sodium broth
• A pinch of salt
• Garlic and onion powder
• Soy sauce (sparingly)
• Chili paste
• Lemon or lime

2. Add Protein

Protein helps stabilize blood sugar and keeps you full longer. Try adding:

• Eggs
• Chicken
• Tofu
• Shrimp
• Lean beef

3. Add Vegetables

Boost nutrients, fiber, and flavor with:

• Spinach
• Mushrooms
• Corn
• Peas
• Carrots
• Broccoli

4. Switch the Noodles

You can swap the instant noodles for:

• Rice noodles
• Whole wheat noodles
• Shirataki noodles
• Soba noodles

Use the original ramen seasoning (in moderation) for the flavor you love.

5. Make a Simple Homemade Ramen Broth

Simmer:

• Garlic
• Ginger
• Soy sauce
• Sesame oil
• Chicken or veggie broth

This transforms ramen into a healthier, filling dish.

6. Choose Air-Dried Ramen

Brands now offer air-dried (not fried) instant noodles. They contain:

• Less fat
• Fewer preservatives
• Cleaner ingredients

Final Thoughts

Ramen noodles aren’t “forbidden” — but they’re not a balanced meal on their own. The main health concern is:

Instant ramen is high in sodium, low in nutrients, and contains additives that aren’t ideal for regular consumption.

Enjoy ramen occasionally — and when you do, boost it with real ingredients, real nutrients, and real flavor.

Your body will thank you.