A pack of Indomie (about 75 to 85 g) has roughly 350 to 400 calories, most from fried noodles and oil, with only about 7 to 9 g of protein and a lot of salt. Adding an egg or chicken and vegetables, and using half the seasoning, makes it a far better meal.
Instant noodles are quick, cheap and loved, especially late at night. Here is what one pack really gives you.
Calories in one pack
Numbers vary by flavour and pack size, so check the label of yours. Typical values:
- Fried noodles (Mi Goreng type, about 80 to 85 g): about 380 to 400 calories
- Soup noodles (about 70 to 75 g): about 320 to 350 calories
The noodles are fried during production, so a good share of the calories comes from fat, often 14 to 18 g per pack.
Protein, carbs and salt
- Protein: only about 7 to 9 g per pack, not enough for a meal
- Carbs: about 50 to 55 g, mostly refined flour
- Salt: high. One pack with all the seasoning can supply around half or more of the daily salt limit (the WHO advises under 5 g of salt a day).
Indomie is not a "bad" food, but on its own it is a high-calorie, low-protein one.
How to make it a better meal
- Add protein: one or two eggs, leftover chicken or tuna. Each egg adds about 70 calories and 6 g of protein.
- Add vegetables: frozen mixed vegetables, spinach, mushrooms or cabbage cooked in the same pot.
- Use half the seasoning sachet and half the oil sachet: less salt, fewer calories.
- Drain some of the water for soup types, as much of the salt sits there.
- Count it as your carb portion and skip the extra bread on the side.
A pack with two eggs and a bowl of vegetables comes to roughly 550 calories with about 20 g of protein: a real meal.
Is it OK on a diet?
Yes, now and then, if it fits your daily calories. The risk is eating two packs late at night on top of a full day of food.
The takeaway
About 350 to 400 calories a pack, little protein, lots of salt. Add eggs and vegetables and cut the seasoning. In Shulah you can scan the barcode on the pack and log the exact numbers.