1 pack (whole) of Instant noodles (70 g) has 340 calories. That works out to 485 calories per 100 g. It contains 43.2 g of carbs, 7.3 g of protein, 15.3 g of fat and 1.9 g of fiber. Its 1260 mg of Sodium covers 55% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Instant noodles Nutrition Facts

Selected: 100 g

485

KCAL / 100G

Carbs

61.7g

· 22% DV

Protein

10.4g

· 21% DV

Fat

21.8g

· 28% DV

Fiber

2.7g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 51% · Protein 9% · Fat 40%

Instant noodles Vitamins & Minerals

Vitamins

3.5mg · 22% DV

0.2mg · 17% DV

0.5mg · 10% DV

Biotin

3µg · 10% DV

Minerals

Sodium

1800mg · 78% DV

Manganese

1mg · 43% DV

Selenium

18µg · 33% DV

Iron

3mg · 17% DV

How Nutritious Is Instant noodles?

Nutrient density

Low

22/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

29/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Instant noodles Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Instant noodles

To burn the 485 calories in 100 g:

🚶

120min

Walking (5 km/h)

🏃

49min

Running (8 km/h)

🚴

66min

Cycling

🏊

57min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Instant noodles Processed?

NOVA 4

Ultra-Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Instant noodles Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Instant noodles Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Instant noodles Fat Profile

SATURATED

MONOUNSATURATED

POLYUNSATURATED

4.8g

⚖️

Omega 6:3 ratio 90:1

Above the ideal 4:1 (90:1).

Compare Instant noodles

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Foods Similar to Instant noodles

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

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350 kcal

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290 kcal

🧇

Waffle

291 kcal

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French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Instant noodles

How can I make instant noodles into a more balanced meal?

Add a protein source such as egg, yogurt, chicken, tofu, or legumes rather than eating them alone. Fresh or frozen vegetables can also add volume, texture, and fibre.

Should I use the whole instant noodle seasoning packet?

Seasoning packets are often high in salt. Using only part of the packet or flavouring the noodles with your own herbs, spices, garlic, or chilli can help reduce sodium intake.

Is it better to drain the water after cooking instant noodles?

Draining and briefly rinsing the noodles may remove some surface oil and some seasoning-related sodium. It can reduce flavour too, so using less seasoning is another practical option.

Are instant noodles better before or after a workout?

On their own, instant noodles may not provide enough protein for post-workout recovery. After training, pair them with eggs, chicken, tuna, yogurt, or soy foods for a more complete meal.

Is eating instant noodles at night unhealthy?

Eating them at night is not automatically unhealthy; the overall diet and portion matter more. However, salty or spicy varieties may trigger thirst, reflux, or stomach discomfort in some people.

What is the main difference between instant noodles and regular pasta?

Instant noodles are usually pre-cooked, dried or fried, and sold with a flavour sachet, which can make them higher in fat and salt. Plain pasta gives you more control over the ingredients and sauce.

Do instant noodles last a long time because they are full of preservatives?

Not necessarily. Their long shelf life mainly comes from low moisture, packaging, and the drying or frying process, all of which limit microbial spoilage.

How should opened instant noodles be stored?

Keep unused dry noodles in an airtight container in a cool, dry cupboard. Protect an opened seasoning sachet from moisture, and discard it if its smell, appearance, or texture changes.

Can cooked instant noodles be eaten the next day?

Yes, if they are refrigerated within two hours of cooking, they can usually be eaten the next day. Reheat them thoroughly and discard noodles that were left at room temperature for too long.

Who should limit instant noodles?

People managing high blood pressure, those advised to restrict sodium because of kidney disease, and people prone to reflux may need to have them less often, especially spicy varieties. Anyone with coeliac disease or a wheat allergy should avoid products containing gluten.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026