Diets

How to Make Ramen Noodles Healthier: Tips and Tricks

Are there ways to make ramen noodles healthier for those who enjoy them?

Ramen Noodles

Instant ramen noodles are dehydrated noodles flavored with powders. They are inexpensive and easy to prepare by adding hot water. However, these packaged noodles are high in fat and sodium. One package of ramen noodles has around 1,330 milligrams of sodium. (U.S. Department of Agriculture, 2019) However, a ramen meal can be made healthier by adding a source of protein and a serving of vegetables.

Nutrition

Ramen noodles have about 190 calories, 27 grams of carbohydrates, and 7 grams of total fat, including 3 grams of saturated fat. Unfortunately, they do not have any health benefits other than containing iron, which is necessary for moving oxygen throughout the body and preventing fatigue and anemia or iron deficiency. (Miller J. L. 2013) Because these noodles are low in fiber and nutrients, which are important factors in losing weight, they do not help with weight loss. The high sodium content can lead to bloating and water retention, which is not helpful when losing weight.

Healthy Ramen Makeover

Individuals can improve their nutritional value by adding ingredients low in calories and high in nutrients. This way, individuals can still have an inexpensive meal that isn’t entirely bad while increasing the volume. Adding chicken and vegetables adds vitamins and protein without much fat. Although each serving is still around 200 calories, it contains only 4.5 grams and less than 2 grams of saturated fat. This also increases the fiber from 1 gram to about 2.5 grams, adding vitamin A, lutein, and B vitamins. (U.S. Department of Agriculture, 2019) Adding vegetables and lean meats adds volume to the meal and helps increase the feeling of being full. (Mayo Clinic, 2024)

Recipe

A recipe for noodles with healthy fats, vitamins, minerals, and fiber.

  • Package of ramen noodles or cup of noodles.
  • One cup of cooked chicken breast.
  • One cup of frozen mixed vegetables like peas, carrots, and onions or a combination.
  • Prepare the noodles by cooking one package in three cups of boiling water until the noodles are soft.
  • Add the flavor packet.
  • Add cooked chicken breast meat and frozen vegetables.
  • Stir until vegetables are heated thoroughly.
  • Complete the meal with a small salad dressed with olive oil, vinegar, or light salad dressing.

Try out other Recipes

Try other proteins, vegetables, and flavorings. Shrimp or cooked fish can add healthy omega-3 essential fatty acids (Swanson, D. et al., 2012), or vegetarian protein like tofu or legumes for added protein. Enhance the flavor with sesame oil, mushrooms, bean sprouts, etc. Reduce the amount of powder from the flavoring pack to reduce sodium even more. To compensate for the loss of flavor, try supplementing with garlic, pepper, or favorite herbs. For those who prefer the cups of noodles, remember each cup is two servings. Prepare a cup of hot water and place the noodles on top of cooked vegetables and meat.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic providers use an integrated approach to create personalized care plans for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.


Atherosclerosis: The Joint Pain Connections


References

U.S. Department of Agriculture. FoodData Central. (2019). Nissin, Top Ramen, Ramen Noodle Soup, Chicken. Retrieved from fdc.nal.usda.gov/fdc-app.html#/food-details/410139/nutrients

Miller J. L. (2013). Iron deficiency anemia: a common and curable disease. Cold Spring Harbor perspectives in medicine, 3(7), a011866. doi.org/10.1101/cshperspect.a011866

Mayo Clinic. (2024). Weight loss: Feel full on fewer calories. www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20044318

Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in nutrition (Bethesda, Md.), 3(1), 1–7. doi.org/10.3945/an.111.000893

Post Disclaimer

Professional Scope of Practice *

The information herein on "How to Make Ramen Noodles Healthier: Tips and Tricks" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182

Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
License Compact Status: Multi-State License: Authorized to Practice in 40 States*
Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)

Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card

Published by

Recent Posts

Primary Insomnia: Symptoms, Diagnosis, and Treatment

Could learning to apply healthy sleep hygiene habits help improve sleep and overall health for… Read More

November 20, 2024

Discover the Best Natural Probiotic Foods for a Healthy Gut

Can incorporating natural probiotic foods help improve many people's gut health and restore functionality to… Read More

November 20, 2024

Whiplash Rehabilitation: Recovering From Neck Injuries

Experiencing a whiplash injury can be disorienting and painful. Can recognizing the signs of more… Read More

November 19, 2024

Discover Natural Remedies for Managing Fibromyalgia

Individuals dealing with fibromyalgia can find natural remedies to reduce the pain-like symptoms and provide… Read More

November 19, 2024

Whipped Cream Alternatives: Options for Dairy-Free Delights

For individuals who are looking for a whipped cream substitute for a dairy-free alternative, what… Read More

November 18, 2024

Keeping Fit: How to Maintain Fitness When Injured

Can modified workouts and/or having a personal trainer design an alternate fitness routine while in… Read More

November 15, 2024