Posted on 08/12/2025 5:52:01 AM PDT by Red Badger
In A Nutshell
* Instant noodles are cheap, convenient, and culturally meaningful — offering quick comfort, especially for students, busy workers, and migrants craving familiar flavors.
* Nutritional drawbacks: Most packets are high in sodium, low in fiber, low in protein, and lack key vitamins and minerals, which can contribute to long-term health risks if eaten daily.
* Potential health concerns: Regular consumption has been linked in studies to higher risk of metabolic syndrome, high blood pressure, and poor gut health.
* Healthier hacks: Add vegetables and protein, cut back on the flavor sachet, and try whole grain or air-dried noodles to boost nutrition without losing taste.
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Instant noodles are cheap, quick and comforting – often a go-to snack or meal for students, busy workers, families and anyone trying to stretch their grocery budget. In Australia, the instant noodle market continues to grow, as food costs rise and the popularity of Asian cuisines soars. But what happens if they become an everyday meal? Can you survive, and thrive, on a daily diet of instant noodles?
Let’s explore what’s in an average pack, what that means for our health, and how to make noodles part of a more balanced meal.
Affordable, Versatile, And Culturally Important
Instant noodles are incredibly accessible. A single serving is very cheap, can take just a few minutes to prepare and fill you up. They’re easy to store, have a long shelf life, and are available in almost every supermarket or corner shop.
Noodles also carry cultural significance. For many international students and migrants, they’re a familiar taste in an unfamiliar place. A packet of Maggi mi goreng, a bowl of Shin Ramyun, or a serving of Indomie can instantly transport someone back to a childhood kitchen, a bustling night market, or a late-night supper with friends.
These dishes aren’t just quick meals – they hold memory, identity, and belonging. In a new environment, they offer both a full belly and a sense of home.
But What’s Actually In A Typical Pack?
While instant noodles offer comfort and familiarity, their nutritional profile has room for improvement. A standard packet of instant noodles is made from wheat flour noodles and a packet of flavor enhancers. Some fancier versions also include dried vegetables or crispy fried garlic.
On average, though, most packets are very high in salt: a typical serving can contain 600–1,500mg of sodium, which is close to or even above your recommended daily intake (the World Health Organization recommends less than 2,000mg sodium/day).
Over time, high sodium intake can strain the heart and kidneys.
Because they’re usually made from refined wheat (not whole grains), instant noodles typically do not contain much fiber. Dietary fiber is important to help keep your digestion regular and support a healthy gut.
Instant noodles are also low in protein. You will feel full right after eating instant noodles because of the refined carbohydrates, but without added eggs, tofu or meat as a source of protein, that fullness will be short-lived. You will be hungry again soon after.
They are also low in nutrients such as vitamins and minerals. These matter because they help your body function properly and stay healthy.
Affordable, Versatile, And Culturally Important
Instant noodles are incredibly accessible. A single serving is very cheap, can take just a few minutes to prepare and fill you up. They’re easy to store, have a long shelf life, and are available in almost every supermarket or corner shop.
Noodles also carry cultural significance. For many international students and migrants, they’re a familiar taste in an unfamiliar place. A packet of Maggi mi goreng, a bowl of Shin Ramyun, or a serving of Indomie can instantly transport someone back to a childhood kitchen, a bustling night market, or a late-night supper with friends.
These dishes aren’t just quick meals – they hold memory, identity, and belonging. In a new environment, they offer both a full belly and a sense of home.
But What’s Actually In A Typical Pack?
While instant noodles offer comfort and familiarity, their nutritional profile has room for improvement. A standard packet of instant noodles is made from wheat flour noodles and a packet of flavor enhancers. Some fancier versions also include dried vegetables or crispy fried garlic.
On average, though, most packets are very high in salt: a typical serving can contain 600–1,500mg of sodium, which is close to or even above your recommended daily intake (the World Health Organization recommends less than 2,000mg sodium/day).
Over time, high sodium intake can strain the heart and kidneys.
Because they’re usually made from refined wheat (not whole grains), instant noodles typically do not contain much fiber. Dietary fiber is important to help keep your digestion regular and support a healthy gut.
Instant noodles are also low in protein. You will feel full right after eating instant noodles because of the refined carbohydrates, but without added eggs, tofu or meat as a source of protein, that fullness will be short-lived. You will be hungry again soon after.
They are also low in nutrients such as vitamins and minerals. These matter because they help your body function properly and stay healthy.
What Are The Health Risks Of Daily Instant Noodles?
Occasional instant noodles won’t harm you. But if they become your main source of nutrition, research suggests some potential longer-term concerns.
A study of South Korean adults found that frequent instant noodle consumption (more than twice a week) was associated with a higher risk of metabolic syndrome, especially among women. Metabolic syndrome is a group of conditions that together raise your risk of heart disease, diabetes and other health issues.
While this study doesn’t prove that instant noodles directly cause health concerns, it suggests that what we eat regularly can affect our health over time.
High sodium intake is linked to increased risk of high blood pressure, heart disease and stroke. Noodles have been linked to higher rates of metabolic syndrome, likely because of the sodium content. Most Australians already exceed recommended sodium limits, with processed foods as the main contributor.
Low fiber diets are also associated with poor gut health, constipation, and higher risk of Type 2 diabetes and bowel cancer. A lack of variety in meals can mean missing out on important nutrients found in vegetables, legumes, fruits and whole grains. These nutrients help protect your health in the long term.
How To Make Instant Noodles Healthier (And Still Tasty)
If noodles are on high rotation in your kitchen, there’s no need to toss them out completely.
Instead, you can upgrade your bowl with a few easy additions, by:
* Adding vegetables (toss in a handful of frozen peas, spinach, broccoli, carrots or whatever’s on hand to bump up your fiber, vitamins and texture)
* Including protein (add a boiled or fried egg, tofu cubes, edamame beans, shredded chicken or tinned beans to help you stay full longer and support muscle and immune health)
* Cutting back on the flavor sachet (these are often the main source of salt, so try using half or less of the sachet or mixing in low-sodium stock, garlic, ginger, herbs or chili instead)
* Trying whole grain or air-dried noodles (some brands now offer higher-fiber options made with buckwheat, brown rice or millet, so check the ingredients on the back of the packet to see the main source of grain).
So, Should We Ditch The Noodles?
Not at all. Like most foods, instant noodles can fit into a healthy diet, just not as the main event every day.
Think of your body like a car. Instant noodles are like fuel which can give you enough to get you moving, but not enough to keep the engine running smoothly over time.
Noodles definitely have a place in busy lives and diverse kitchens. With a few pantry staples and simple tweaks, you can keep the comfort and convenience, while also adding a whole lot more nourishment.
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Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland. She receives funding from the National Health and Medical Research Council, Health and Wellbeing Queensland, Heart Foundation and Mater Misericordia, Springfield City Group. She is a Director of Dietitians Australia, a Director of the Darling Downs and West Moreton Primary Health Network, a Director of Food Standards Australia and New Zealand and an Associate Member of the Australian Academy of Health and Medical Sciences.
Emily Burch, Accredited Practicing Dietitian and Lecturer, Southern Cross University. She does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.
Pui Ting Wong (Pearl), PhD Candidate, Culinary Education and Adolescents’ Wellbeing, The University of Queensland. She receives funding from the Australian government and the University of Queensland. She is a member of Dietitians Australia, serves as the Student Representatives Coordinator for the Dietitians Australia Queensland Branch Leadership Committee, and is also a member of Queensland Health’s Nutrition Education Materials Online Mental Health Group.
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Is she related to Sum Ting Wong?
Must be cousins....................
Back when we ate such noodles, we did exactly this: added veggies; half or less of flavor packet; added protein; added spices. It made a nice meal.
Saw lots of kids bring these to school for lunch, they’d ask for hot water. They’d always toss the vegetable pack.
They’d have that along with Red Bull for lunch.
I have a delicious recipe for a ramen salad that uses cabbage and other vegetables along with the ramen noodles, which you break apart and then become soft when the dressing is added.
Dressing is rice vinegar based. Family loves it.
I didn’t know what ramen was before about 1995. Only ate it a couple of times since then. However, now it’s in my TEOTWAWKI supplies.
Homemade tomato bread topped with a nuked 1 minute poached egg and 1/4 avocado costs 42 cents, much healthier than ramen or burgers and less time. Off to make a plate now, yum.
It’s not only the instant noodles. Most takeaway food has too much salt. The same applies for many snacks like potato chips.
You can eat them everyday of your life.
A very short life.................
Noodles = Cup of Cholesterol
What could co wrong
Yes, definitely. Completely exist on ramen and Red Bull, nothing else. Ignore what anyone else tells you.
Back when I was 20 and having bad times, every day I ate 2 boxes of mac & cheese and a 2 liter Pepsi.
I called in the $2.00 meal plan. It was all I could afford on the $15.00 a week I got from selling blood plasma.
Moroheiya green noodles
Here is your very nutritional alternative. I really like these. Also they are not fried they are steamed. I buy these at a local Asian store but you can order them on Amazon or directly from the company
https://greenoodle.com/moroheiya/
I bought a whole bunch of instant noodles and cup of soup yrs ago to “prepare”....I find their taste really does diminish...I am thinking of throwing them out.
“I ate Ramen noodles with a hotdog sliced up in them for lunch every day at work”
The cornerstone of any nutritious breakfast ...
“That’s called Clab in our house.”
we call it K-rab ... and refuse to eat it:
Imitation crab, also known as surimi, typically contains the following ingredients:
Fish Paste (Surimi): Made from white fish like pollock or hake.
Water: Used as a filler and to adjust texture.
Starch: Often corn, potato, or tapioca starch for binding and texture.
Egg White: Adds firmness and elasticity.
Sugar: Enhances flavor and acts as a preservative.
Salt: For flavor and preservation.
Crab Flavoring: Natural or artificial flavor to mimic crab taste.
Vegetable Oil: Improves texture and mouthfeel.
Food Coloring: Often red or pink (e.g., paprika or carmine) to resemble crab meat.
Preservatives: Such as sodium benzoate or sorbic acid to extend shelf life.
Stabilizers: Like sorbitol or polyphosphates to maintain texture.
they use Ringer’s solution for IV fluid:
Ringer’s solution, also known as Lactated Ringer’s or Hartmann’s solution, is a balanced crystalloid solution used for fluid and electrolyte replacement. It contains various salts like sodium, potassium, calcium, and chloride, and sometimes lactate. It is used to restore blood volume, treat dehydration, and correct electrolyte imbalances, particularly in situations like blood loss, burns, and certain medical conditions.
Yeah, it’s not something we buy, that’s for sure. Wife totally avoids it. I might eat something with it from time to time, but generally avoid it.
We had some yummy warm water lobster tails a couple nights ago for a special occasion. It’s helpful that Costco also carries ghee, which saves having to clarify butter.
I laughed when I read that myself. Glad someone else noticed.
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