Ramen noodles and coleslaw are common ingredients found in many kitchens. While ramen noodles are known to be high in calories, sodium, and fat, the calorie content of coleslaw can vary greatly depending on how it is prepared. Understanding the calorie content of these popular foods can help with meal planning and maintaining a balanced diet.
Calories in Ramen Noodles
Ramen noodles are quick, convenient, and tasty, but they are not a low-calorie food option. The calorie content of ramen noodles can vary slightly depending on the brand, but a typical serving of ramen noodles contains roughly:
- 400 calories
- 13 grams of fat
- 55 grams of carbohydrates
- 10 grams of protein
The high calorie count in ramen noodles comes largely from the refined flour used to make the noodles. Ramen noodles are also deep fried during production, which adds more fat and calories. The seasoning packet also contains fat, sodium, and other flavor enhancers that increase the calorie content.
Calories in Coleslaw
Calculating the calories in coleslaw is more complex than ramen noodles since recipes can vary greatly. The ingredients used and how the coleslaw is prepared significantly impact the calorie content. Some factors that influence the calories in coleslaw include:
- Ingredients: Cabbage, carrots, mayonnaise or salad dressing, sugar, salt, and pepper are common ingredients. Higher calorie additions like nuts, seeds, bacon, or dried fruit will increase the total calories.
- Portion size: A typical side dish portion of coleslaw ranges from 1/2 cup to 1 cup. Larger portions mean more calories.
- Mayonnaise-based vs. vinegar-based: Mayonnaise adds significant calories since it is high in fat. A vinegar-based slaw has fewer calories.
- Added sugar: Some recipes add sugar to balance flavors. More added sugar increases calorie density.
On average, a 1 cup serving of mayonnaise-based coleslaw can have about:
- 233 calories
- 24 grams fat
- 5 grams protein
- 12 grams carbohydrates
- 188 mg sodium
A vinegar-based coleslaw has significantly lower calories for a 1 cup serving:
- 85 calories
- 0.5 grams fat
- 2 grams protein
- 18 grams carbohydrates
- 151 mg sodium
Calories in Ramen Noodles with Coleslaw
To determine the total calories when ramen noodles are served with a side of coleslaw, you simply need to add up the calories for the appropriate serving sizes of each ingredient. For example:
1 package ramen noodles (1 cake)
- 400 calories
1 cup of mayonnaise-based coleslaw
- 233 calories
Total Calories: 633
Or, with a vinegar-based coleslaw instead:
1 package ramen noodles (1 cake)
- 400 calories
1 cup vinegar-based coleslaw
- 85 calories
Total Calories: 485
As you can see, the total calories when combining ramen noodles and coleslaw can range quite a bit from around 500-650 calories depending on serving sizes and ingredients. Pay attention to portion sizes, and choose vinegar-based coleslaw or other lower calorie slaw recipes to avoid excess calories.
Tips for Reducing Calories
Ramen noodles and coleslaw can be high in calories, especially if large portion sizes are served. Here are some tips to reduce calories when enjoying this meal combination:
- Use only 1/2 a package of ramen noodles to reduce the calories by about 200.
- Opt for vinegar-based coleslaw over mayonnaise versions.
- Avoid adding high-calorie toppings like nuts or dried fruit to the coleslaw.
- Measure proper serving sizes of coleslaw using measuring cups.
- Drain and rinse the ramen noodles to remove some of the oil and sodium.
- Load up on non-starchy vegetables like carrots, broccoli, bell peppers to help fill you up with fewer calories.
- Use low-fat or fat-free dressings and condiments.
- Skip the salty seasoning packet and flavor the ramen with low-sodium seasonings.
- Don’t drink your calories. Avoid high-calorie beverages and stick to water.
With some simple substitutions and tips, you can enjoy ramen noodles and coleslaw while still maintaining a healthy calorie intake for your diet goals.
The Bottom Line
Determining the calories in ramen noodles with coleslaw requires adding up the calories from the appropriate serving size of each ingredient. On average, a typical 1 package serving of ramen noodles contains 400 calories, while 1 cup of coleslaw can range from 85-233 calories depending on whether mayonnaise or vinegar-based. Combined, this meal can have between 485-633 calories total. Pay attention to portion sizes, limit high-calorie additions, and use lower calorie coleslaw recipes to reduce the overall calorie count.
While ramen noodles and coleslaw can make a quick, tasty meal, it is best consumed in moderation as part of a balanced diet. Be mindful of portion sizes of these higher calorie options and balance them out with plenty of fruits, vegetables, lean proteins, and whole grains throughout your day.