Ramen noodles are a traditional Asian dish of wheat-based noodles in a flavored broth. While ramen has historical roots in China, most people likely associate the dish with popular American instant ramen-style noodles commonly found in grocery stores. Ramen noodles are typically low in fat.
Total Lipids
One serving of ramen noodles is 43 g, or 1.5 oz., and contains 6.72 g of fat, according to the USDA database. Fat contains 9 calories per gram, so a serving of ramen noodles contains about 60 calories from this macronutrient. Fat should account for about 20 to 35 percent of your total caloric intake, according to the Institute of Medicine (IOM); most adults need about 44 to 78 g of total fat each day.
Saturated Fat
Ramen noodles are fairly high in saturated fat, with 3.25 g per 43-g serving. Saturated fats are those that contain single carbon bonds, with remaining bonds "saturated" with hydrogen. Saturated fats harden at room temperature and are more difficult for the digestive system to process. Excessive intake of saturated fats is associated with increased serum cholesterol levels and risk of cardiovascular disease. The American Heart Association recommends that you limit saturated fat intake to 7 percent of your total caloric intake, or less, amounting to about 16 g, based on a 2,000-calorie diet.
Unsaturated Fats
Ramen noodles contain about 3.5 g of total unsaturated fats. Unsaturated fats contain either single or double carbon bonds, and are not saturated with additional hydrogen. Unsaturated fats have the opposite effect of saturated fats, lowering cholesterol and reducing the risk of cardiovascular disease. A serving of ramen noodles contains 2.8 g of monounsaturated fats and 0.63 g of polyunsaturated fats. These two fats, combined, should account for the majority of your total fat intake.
Other Nutrients
Ramen noodles are free of cholesterol, a compound lipid that has similar dietary effects as saturated fat. The majority of the weight and caloric value in a serving of ramen noodles exists in the form of carbohydrates, with about 27 g, or 108 calories, from this nutrient. Protein accounts for 4.5 g of the weight in ramen noodles. Carbohydrates and protein should account for 45 to 65 and 10 to 35 percent of your total caloric intake, respectively, according to the IOM.
References
- USDA National Nutrient Database for Standard Reference: Soup, Ramen Noodle...
- "Essentials of Exercise Physiology; William D. McArdle; 2006
- Institute of Medicine; Dietary Reference Intakes; Macronutrients; 2005
- American Heart Association: Know Your Fats; May 2011
- MayoClinic.com; Dietary Fats; Know Which Types to Choose; February 2011
