How many calories are in instant noodles? A popular dish that can replace rice, instant noodles are appealing due to their unique flavor. Does eating instant noodles make you fat? Let My Auris help you discover the calorie content and how to eat instant noodles safely for your health!
Does Eating Instant Noodles Make You Gain Weight?
Does eating instant noodles frequently make you fat? The answer is potentially yes, if you don’t maintain a balanced diet. Instant noodles are not a healthy option for weight loss, as they are low in nutrients but high in calories and fat.
A typical pack of instant noodles contains about 300–350 calories, along with sugar, protein, and fat. However, these components are not the sole cause of weight gain; the main issue lies in portion size and overly frequent consumption.
If you’re accustomed to eating instant noodles with shrimp, meat, eggs, sausages, or squid and know how to control your intake, you can still balance your nutrition and limit the risk of weight gain.
Instant noodles
How Many Calories are in a Packet of Instant Noodles?
Do you know how many calories are in instant noodles? In 108g of instant noodles, the energy intake can be up to 648 calories – a number considered high compared to typical nutritional needs. On average, one standard packet of instant noodles contains about 350 calories. Despite their convenience, instant noodles are low in nutrients and do not provide enough essential food groups for the body.
To ensure adequate nutrition, you should eat them with meat, vegetables, and eggs. While this increases the calorie count, your body will absorb essential proteins, vitamins, and minerals.
For example, with Hao Hao instant noodles – the most widely consumed brand in Vietnam, the nutritional content of one packet is as follows:
Energy value: 350 Kcal
Fat: 13g
Carbohydrate: 51.4g
Protein: 6.9g
Nutritional Content of Instant Noodles
In 108g of instant noodles (equivalent to about 1.5 packets of instant noodles), the nutritional content includes:
Fat: 24.4g
Carbs (starch): 89.4g
Protein: 15g
Sodium (salt): accounts for approximately 1% DV (Daily Value – recommended daily nutritional value)
Specifically for one 75g packet of Hao Hao instant noodles, the ingredients are as follows:
Fat: 13g
Carbs: 51.4g
Protein: 6.9g
The figures above show that the nutritional content of instant noodles can provide quick energy but contains relatively high levels of fat and carbs. Meanwhile, sodium (salt), despite accounting for a small percentage of the DV, still needs to be controlled to avoid health impacts. When consuming, you should balance it with other foods to ensure a healthy diet.
Instant noodles calorie count varies by type
How to Eat Instant Noodles Correctly for Health Benefits
Instant noodles are a convenient fast food but contain a relatively high calorie count. To limit health risks and avoid affecting your weight, you need to eat instant noodles correctly according to the scientific principles below.
Calculate the Amount of Instant Noodles Consumed Per Meal
An adult body needs about 2000–2500 calories per day, which is approximately 667 calories per meal. Instant noodles, however, have a high-calorie content, so you should control the calories from accompanying foods when eating noodles to avoid excess energy.
You should only eat instant noodles 1–2 times per week and no more than 2 packets per meal. Eating too frequently will make the negative effects on weight more apparent, easily leading to weight gain and obesity.
Choose the Right Time to Eat Instant Noodles
You should avoid eating instant noodles in the evening or before bed, as the body is less active during these times, making it easy to accumulate unnecessary calories. This increases the risk of excess fat accumulation and can affect your physique.
Supplement with Green Vegetables and Tubers
Incorporating fiber from green vegetables when eating noodles helps promote digestion, reduce blood sugar levels, prevent constipation, and helps you feel full longer, reducing cravings for snacks. This is an effective way to eat instant noodles correctly while still protecting your digestive system.
Limit High Salt Intake
Instant noodle packets often contain a lot of salt and oil from the seasoning sachet. Reduce the amount of seasoning, only using ½ – ⅔ of the salt from the packet to lower sodium intake, avoid high salinity, and thereby reduce the risk of high blood pressure and cardiovascular disease.
Combine with Regular Exercise
A healthy lifestyle with regular physical activity is a key factor in weight control if you have a habit of eating instant noodles. Regular exercise helps maintain good health and minimizes the health damages caused by eating habits.
