Instant noodles—steamed and deep-oil-fried noodles, also called ramen in Japan and ramyon in Korea—originated in Japan in the 1950s. They are a popular meal choice, particularly among the younger population, thanks to their ease, accessibility and, of course, the taste!

Plus, the internet now has countless hacks and recipes to zhuzh up (not so) good ol’ ramen—some of which, I must admit, are too good to miss!

The Korean National Health and Nutrition Examination Survey III* revealed that instant noodle consumers showed higher nutrient intake of energy, fat, sodium, thiamine, and riboflavin and lower intake of protein, calcium, phosphorus, iron, potassium, vitamin A, niacin, and vitamin C compared a group of non consumers.

I went through a phase (which, in hindsight, I feel a little guilty about) where I consumed a lot of ramen, often showcased it on my Instagram page too. However, for the past year or so, I got more conscious about the calories, lack of real nutrition and super high sodium content on each packet of instant ramen. So I imposed a “ramen only once a month” rule to curb my habit. (Okay I admit, I’ve broken the rule a couple of times, but overall, I’ve been more mindful.) Restriction never works anyway, so moderation it is.

 So I don’t eat ramen as often anymore, but when I do, this is what I do:

1. Add Some Greens
   My go-to choices are spinach, broccoli, and bok choy. These add a boost of fiber to balance the meal and provide essential nutrients like iron, calcium, and vitamins such as K and folate. They certainly make your bowl look more vibrant
2. Add an Egg or Protein of Your Choice
   I like to toss in an egg but you can add any protein you enjoy, like tofu, chicken, or even shrimp. Protein helps balance the carbs in ramen and keep you feeling full for longer.
3. Portion It Out
   This might sound simple, but it’s easier said than done. Using only half the noodle block or sharing the meal is a great way to cut the calories and sodium in half without feeling deprived. It’s a small adjustment with a big impact!
4. Add a Bowl of Fruit
   Pair your ramen with a bowl of fruit—whatever you have in the fridge that needs to be eaten before it spoils. It adds fiber and a good dose of vitamins. Cherry on the ramen bowl, your gut will thank you for it!

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Acknowledged Literature:

*Park, Juyeon, et al. “A Comparison of Food and Nutrient Intake between Instant Noodle Consumers and Non-instant Noodle Consumers in Korean Adults.” Nutrition Research and Practice, vol. 5, no. 5, 2011, p. 443, https://doi.org/10.4162/nrp.2011.5.5.443. Accessed 17 Jan. 2025.