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Instant noodles Calories
Quick-cooking processed noodles, typically high in sodium
CALORIES
GI
POTASSIUM
FIBER
Instant noodles Nutrition Facts
Selected: 100 g
470
KCAL / 100G
Carbs
60g
· 53%
Protein
9g
· 8%
Fat
20g
· 39%
Fiber
3g
Instant noodles Vitamins & Minerals
Vitamins
B1
0.35mg · 29% DV
B3
4.5mg · 28% DV
B2
0.2mg · 15% DV
Biotin
4µg · 13% DV
Minerals
Sodium
1800mg · 78% DV
Manganese
1mg · 43% DV
Selenium
18µg · 33% DV
Iron
3mg · 17% DV
Instant noodles Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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:
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
9g
MONOUNSATURATED
7g
POLYUNSATURATED
4.8g
Omega 6:3 ratio 150:1
Above the ideal 4:1 (150:1).
Foods Similar to Instant noodles
Instant noodles — Frequently Asked Questions
How can I make instant noodles into a more balanced meal?
Add a protein source such as egg, tofu, chicken, or beans, plus vegetables such as spinach, mushrooms, carrots, or broccoli. Using only part of the seasoning sachet can also help reduce sodium intake.
Why are instant noodles usually high in salt?
Most of the sodium comes from the flavouring and sauce sachets rather than the noodles themselves. Frequent intake may be less suitable for people who have been advised to limit salt.
Does draining instant noodles after cooking make them healthier?
Draining the cooking water may remove some starch and fat released into the water. However, using less of the seasoning sachet is usually the more effective way to cut down on sodium.
Are instant noodles better before or after a workout?
A small serving may work before exercise for some people, but richer or oily varieties can feel heavy on the stomach. After training, instant noodles alone are not an ideal recovery meal, so pair them with a protein-rich food.
Is it a good idea to eat instant noodles late at night?
Spicy, salty, or fatty instant noodles may worsen thirst, indigestion, or reflux when eaten late. If you have them at night, a smaller portion with less seasoning and added vegetables or protein is a better option.
What is the main difference between instant noodles and regular dried noodles?
Regular dried noodles are usually made from a short list of basic ingredients, while instant noodles are pre-cooked and dried or fried and commonly come with seasoning packets. Instant varieties therefore often contain more salt, fat, and added flavouring ingredients.
Why are instant noodles considered ultra-processed?
They are typically made using industrial processing steps and may include ingredients designed to improve shelf life, texture, and strong flavour, such as flavour enhancers or emulsifiers. That does not mean they can never fit into a diet, but they are best not used as a daily staple.
How should instant noodles be stored after opening?
Keep the noodles and any unopened sachets in an airtight container in a cool, dry place. Use them reasonably soon after opening, since moisture can affect texture and flavour.
Can instant noodles be frozen?
Unopened dry instant noodles do not need freezing; a cool, dry cupboard is sufficient. Cooked noodles can be frozen, but they often become soft or mushy after thawing, so they are usually better eaten fresh.
Who should be especially careful with instant noodles?
People with gluten or soy allergies should check the label closely. Those managing high blood pressure, kidney disease, fluid retention, or reflux may also need to limit them, particularly the amount of seasoning used.
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Nutrition data compiled from USDA FoodData Central and scientific sources.