Instant Ramen on the Rise: Is It Safe to Consume?

We associate Japanese culture with longevity. Naturally, we look to this country and try to adopt its ways of living to improve our health. Dietary patterns are one way to do this.

We often consider their eating habits as a solution for metabolic, cardiovascular, or other problems. However, not everything in their diet deserves our attention. One example would be instant ramen, which is rapidly gaining popularity in the Western world.

These colorful packets on store shelves attract many people looking for a quick meal. Here, we will see whether its easy preparation outweighs the negative effects, examine its nutritional profile, and consider whether we can make it healthier.

What is instant ramen?

According to the Ramen Museum in New York, back in the day, Momofuku Ando wondered whether he could serve ramen more quickly after seeing long lines of people waiting for it at a market in Osaka. While watching his wife make tempura, Ando realized that deep-frying noodles removed moisture, creating a dry texture that could be easily rehydrated.

After many experiments, he succeeded in introducing chicken ramen in 1958. Over time, it gained popularity in the U.S. and became a global staple: a convenient, precooked, dried wheat noodle block with flavoring powder or oil. It is designed for rapid preparation in 3–5 minutes by adding hot water.

It is estimated that global consumption reached 123.1 billion servings in 2024 and continues to grow, with popular brands such as Maruchan, Nongshim Shin Ramyun, and Samyang's Buldak.

Nutritional value of instant ramen

UK-Registered Dietitian Aenya Greene warns that instant noodles tend to have relatively poor nutritional value. “The main concerns are their high sodium (salt) content and, for many brands, relatively high levels of saturated fat,” she continues.

For example, the Dietary Guidelines for Americans (DGA) recommends that adults and children over 14 limit sodium intake to less than 2,300 mg per day. However, the American Heart Association says that the optimal goal should be no more than 1,500 mg a day for most adults.

For saturated fats, the DGA advises limiting them to less than 10% of total daily calories. If you have a 2,000-calorie diet, you should consume less than 20 grams of saturated fats per day.

Furthermore, Greene adds that instant noodles are usually low in fiber and relatively low in protein compared to a balanced meal. “Fiber supports digestive health and fullness, while protein helps maintain muscle and satiety, so a low‑fiber, low‑protein meal may not keep you full for long,” she sums up.

With this information in mind, we looked at the three most popular instant ramen brands and provided their nutritional information in the table below:

Health concerns linked to instant ramen

Instant ramen packets are high in sodium. Regularly consuming too much salt comes with its own risks. “It can increase the risk of high blood pressure, heart disease, and stroke,” explains Greene.

A 2025 study from Japan looked at whether eating ramen might be linked to a higher risk of mortality among adults aged 40 and older. The researchers analyzed data from 6,725 participants to examine how often they consumed ramen and how their health outcomes changed over time.

They noticed that people who consumed ramen more frequently tended to have less healthy lifestyle patterns, such as higher rates of smoking and alcohol consumption. They also concluded that frequent instant ramen eating was associated with increased mortality from cardiovascular disease. However, the researchers noted that these outcomes may reflect broader dietary and lifestyle habits rather than ramen consumption alone.

Another study examined whether frequent consumption of instant noodles is associated with cardiometabolic risk factors in young adults. They surveyed 3,397 college students over a one-year period.

Researchers analyzed dietary habits and several health indicators, including waist circumference, blood pressure, blood sugar, and cholesterol levels. The results showed that individuals who ate instant ramen more frequently were more likely to have multiple cardiometabolic risk factors, such as elevated triglycerides and lower high-density lipoprotein (‘good’) cholesterol.

How about the noodles themselves?

People often worry about the seasoning and oils in instant ramen, but the noodles themselves can be a problem, too. Greene explains that many instant noodles are pre‑fried in oil to speed up cooking and extend shelf life, which increases their total fat and saturated fat content.

“When eaten frequently and in large portions, this can contribute to higher LDL cholesterol and increased risk of heart disease and stroke,” she explains.

Additionally, she says the noodles are typically made from refined wheat flour, which contains less fiber than whole-grain products. “Low-fiber meals tend to be less filling and, over time, diets low in fiber are linked to constipation, poorer gut health, and higher risks of several chronic diseases,” Greene concludes.

Can you make store-bought ramen healthier?

Rather than labeling foods as simply ‘good’ or ‘bad,’ Greene recommends focusing on overall dietary patterns. She explains that the health impact depends heavily on how often instant ramen is eaten and what else is in the meal.

“Having instant noodles occasionally and adding ingredients like vegetables, eggs, tofu, or other lean proteins can improve the overall nutritional balance and make the meal more satisfying,” she recommends.

Is restaurant ramen a better option?

Restaurant ramen is often seen as a healthier, more balanced choice than store-bought instant noodles.

Packaged ramen often contains preservatives and refined fats, while restaurant ramen is usually made fresh. It includes vegetables, lean proteins, and bone broth, which can take hours to prepare. Some restaurants even prepare their own noodles.

However, keep in mind that some places still use a lot of salt in the broth, so even restaurant ramen may be high in sodium.

Bottom line

There is nothing wrong with buying a packet of instant ramen noodles and enjoying them from time to time. If you add toppings such as egg or lean meat, it makes the meal more nutritious.

However, a balanced diet is key. Eating instant ramen frequently may pose a threat to your health. For example, it may contribute to increased risk of high blood pressure, heart disease, and stroke.