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Whole-Wheat Ramen Calories
Ramen noodles made with whole-wheat flour, providing more fiber and complex carbohydrates than refined noodles.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
85 gram (medium) of Whole-Wheat Ramen (85 g) has 298 calories. That works out to 350 calories per 100 g. It contains 59.5 g of carbs, 11 g of protein, 3 g of fat and 7.7 g of fiber. Its 2.6 mg of Manganese covers 115% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Whole-Wheat Ramen Nutrition Facts
Selected: 85 gram (medium) · 85 g
298
KCAL / 85G
Carbs
59.5g
· 22% DV
Protein
11g
· 22% DV
Fat
3g
· 4% DV
Fiber
7.7g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 14% · Fat 9%
Whole-Wheat Ramen nutrition facts table · 85 gram (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 298 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.55 g | 3% |
| Trans fat | 0 g | |
| Sodium | 21 mg | 1% |
| Total carbohydrate | 59.5 g | 22% |
| Fiber | 7.7 g | 28% |
| Protein | 11 g | 22% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Whole-Wheat Ramen?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 85 g | 298 kcal |
| 40 g | 40 g | 140 kcal |
| 2 ounce (small) | 57 g | 199 kcal |
| 60 g | 60 g | 210 kcal |
| 1 cup (medium) | 60 g | 210 kcal |
| 85 pack (medium) | 85 g | 298 kcal |
| 100 g | 100 g | 350 kcal |
| 120 g | 120 g | 420 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Whole-Wheat Ramen
Is Whole-Wheat Ramen healthier than regular ramen?
Whole-Wheat Ramen has more fiber than noodles made with refined flour, which can make a meal more filling. It is still a noodle, so its overall nutritional value also depends on the broth, toppings, and portion you serve.
Can you use Whole-Wheat Ramen in a stir-fry?
Yes, Whole-Wheat Ramen works well in stir-fries. Boil it until just tender, drain it thoroughly, then toss it briefly with vegetables and sauce; cooking it for too long in the pan can make it soft.
Why does Whole-Wheat Ramen break apart while cooking?
Whole-Wheat Ramen can break apart if it is boiled too vigorously or cooked for too long. Stir gently, use plenty of water, and start checking the noodles before the end of the suggested cooking time.
Does Whole-Wheat Ramen taste different from regular ramen?
Yes, Whole-Wheat Ramen usually tastes more nutty and grain-like, with a firmer, heartier bite. Its stronger flavor pairs well with mushrooms, sesame, soy-based sauces, and broths with plenty of seasoning.
How do you keep Whole-Wheat Ramen from getting soggy in soup?
Cook Whole-Wheat Ramen separately and add it to the broth just before serving. Noodles left sitting in hot soup continue absorbing liquid, so keeping them separate is especially useful when saving portions for later.
Should you rinse Whole-Wheat Ramen after cooking?
Usually not if you are serving Whole-Wheat Ramen hot in broth, because rinsing cools it and removes surface starch. For a cold noodle salad, rinsing it under cold water stops the cooking and cools the noodles quickly.
What broth goes best with Whole-Wheat Ramen?
Whole-Wheat Ramen pairs well with savory vegetable, mushroom, chicken, or miso-style broths. Its hearty flavor can stand up to strong seasonings, while fresh herbs, scallions, or a squeeze of citrus add contrast.
How should you store uncooked Whole-Wheat Ramen?
Store uncooked Whole-Wheat Ramen in a cool, dry cupboard in a sealed container or its closed packaging. Keep it away from moisture and strong odors, and follow the package’s best-before guidance.
Can you microwave Whole-Wheat Ramen?
Yes, you can microwave Whole-Wheat Ramen in a microwave-safe bowl covered with water. Heat it in short intervals and stir carefully between them, since microwaves can cook unevenly and the bowl and water become hot.
Can people with diabetes eat Whole-Wheat Ramen?
Yes, people with diabetes can include Whole-Wheat Ramen, but whole-wheat noodles still contain carbohydrates. Pairing a measured serving with vegetables and a protein source can make the meal more balanced; individual meal plans may differ.
Whole-Wheat Ramen Vitamins & Minerals
Vitamins
B1
0.38mg · 32% DV
B3
4.42mg · 28% DV
B6
0.27mg · 16% DV
Biotin
4.25µg · 14% DV
Minerals
Manganese
2.64mg · 115% DV
Selenium
60µg · 109% DV
Phosphorus
306mg · 44% DV
Copper
0.36mg · 40% DV
Potassium ⭐
306mg · 9% DV
Sodium
21mg · 1% DV
Whole-Wheat Ramen Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-Wheat Ramen
To burn the 298 calories in 85 gram (medium) (85 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Whole-Wheat Ramen?
Whole-wheat ramen is ramen-style wheat noodles made with whole-wheat flour. Ramen developed in Japan from Chinese-influenced noodle soups, and the noodles are also useful beyond the soup bowl: cook them in broth or toss them with vegetables and a savoury sauce. They have a springy, chewy texture and a more pronounced, earthy wheat flavour than refined ramen. Around the world, they make a quick base for a meal; add an egg, mushrooms or greens for a familiar bowl, or use them in a simple stir-fry.
Compared with refined noodles, whole-wheat ramen provides more fibre and complex carbohydrates, with 9 g of fibre per 100 g. Pair it with vegetables or beans for a more filling meal, or keep the broth lighter by relying on herbs and aromatics rather than salty seasoning.
How Nutritious Is Whole-Wheat Ramen?
Nutrient density
Medium
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
Medium
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.
Is Whole-Wheat Ramen Processed?
NOVA 3
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 Whole-Wheat Ramen Contain Allergens?
Contains these allergens:
Which Diets Is Whole-Wheat Ramen Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Whole-Wheat Ramen Fat Profile
SATURATED
0.55g
MONOUNSATURATED
0.47g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 17.6:1
Above the ideal 4:1 (17.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.