Are Pot Noodles Healthy? Examining the Evidence

Are Pot Noodles Healthy?

In my 12 years as a personal trainer, I have been asked many times about the impact of various foods on health and weight loss.

Today I am answering the question: Are pot noodles healthy?

Pot Noodles have limited nutritional value and are high in salt, sugar, and fat.

While they may be ideal for quick meals, regular consumption may contribute to an unbalanced diet lacking important nutrients.

Pot noodles, developed by Momofuku Ando in 1958, are a popular choice for a quick and easy snack.

Without further ado, let’s take a deeper look at pot noodles.

Ingredients

Let’s take a closer look at the ingredients commonly found in pot noodles:

Noodles (wheat or rice): The dehydrated noodles are typically made from wheat, though certain brands like Itsu and ASDA use rice noodles.

Palm oil: This widely used ingredient in processed foods contains both saturated and monounsaturated fats. However, its production has raised environmental concerns.

Salt: Instant noodles generally contain around 1.99g of salt per pot, which accounts for roughly one-third of the recommended daily intake advised by the UK government (6g). Monitoring salt consumption is crucial for maintaining a healthy diet.

Maltodextrin: This additive acts as a thickening agent and preservative, prolonging the shelf life of products. It ranks high on the glycaemic index, potentially causing a spike in blood sugar levels—particularly relevant for individuals with diabetes.

Sugar: Pot noodles may contain added sugar to enhance flavour, but this contributes extra calories without providing significant nutrients.

Dried vegetables: Depending on the flavour, pot noodles often include dried peas, sweetcorn, mushrooms, carrots, and onion.

Flavour enhancers: Various herbs such as chive, sage, cumin, and cayenne pepper are used to enhance the taste. Some pot noodles also contain monosodium glutamate (MSG), which, in large quantities, has been associated with potential health risks such as obesity. However, more research is needed in this regard.

Pot Noodle Nutrition

The nutritional value of pot noodles can be easily manipulated due to the nature of the product, where you simply add hot water.

To get an accurate understanding of what you’re consuming, it’s important to consider the nutritional values per pot rather than per 100g.

Typical values as prepared Per Pot:

ENERGY: 430 kcal

FAT: 17g (OF WHICH SATURATES) 8.5g

CARBOHYDRATES: 58g – OF WHICH SUGARS 3.4g

FIBRE: 3.7g

PROTEIN: 9.8g

SALT: 1.9g

Nutrition Breakdown

Pot Noodle Calories

Pot noodles are calorie-dense, with a prepared Chicken and Mushroom Pot Noodle containing 430 kcal. This accounts for nearly a quarter of the recommended 2000 kcal daily intake for the average adult.

Certain varieties with rice noodles as the main ingredient, such as Itsu Katsu Noodle Cup and ASDA Free From Singapore Curry Rice Noodle Pot, tend to have fewer calories.

Protein

On average, a pot noodle provides around 10g of protein. It’s advisable to obtain protein from healthier sources like chicken breasts, broccoli, or almonds.

While the UK guidelines are 50g of protein for adults, not all sources of protein are healthy.

Furthermore having been a fitness professional for over 10 years and worked with thousands of clients at this point, I can safely say these protein guidelines are undervalued, especially from a body transformation standpoint.

To maintain a lean toned physique you should be aiming for 100g+ protein per day, not the 50g recommended by the NHS.

Sugar

Pot noodles also contain added sugar, in addition to their high salt content. For example, the Chicken and Mushroom Pot Noodle flavour contains nearly 1 teaspoon of sugar per pot. Reducing sugar intake is important, as it is a leading cause of obesity and dental issues in the UK.

Fibre

Pot noodles generally have a low fibre content. The recommended daily fibre intake for adults is 30g, but most individuals do not consume enough fibre, with the average intake in the UK being 17.2g for women and 20.1g for men. A diet low in fibre contributes to constipation and increases the risk of certain diseases, including bowel cancer.

Fat

Pot noodles have a high-fat content, with around 17g of fat per prepared pot, of which 8.5g is saturated fat.

The NHS advises that the average man should not consume more than 30g of saturated fat per day, while the average woman should limit intake to 20g.

This means that most pot noodles are high in saturated fat.

Excessive consumption of saturated fat can raise cholesterol levels and increase the risk of heart disease.

Salt

All reviewed pot noodle brands have high levels of salt.

Consuming excessive salt can lead to high blood pressure, increasing the risk of heart disease or stroke.

Although the producers of Pot Noodle reduced the salt content by 50% in 2007, the salt levels are still relatively high.

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Are Pot Noodles Healthy? – Summary

Pot noodles have very limited nutritional value and are high in salt, sugar, and fat.

While they may be convenient for quick meals, regular consumption may contribute to an unbalanced diet lacking essential nutrients.

There are better options available that provide more of the essential nutrients your body needs to stay healthy.

If you’re looking for a quick and easy alternative, consider healthier options like wholegrain microwavable rice, or organic pasta pots that contain vegetables and have no added salt or sugar.

I use Whey Protein and grounded oats from Myprotein.com or Bulk.com for a healthy snack between meals that also compliments my health and fitness goals. These are two of the very few supplements I recommend to my clients.

These choices provide more nutritional benefits and can contribute to a balanced diet.

For those seeking healthier pot noodle options, Mr. Lees Coconut Chicken Laska Noodles can be a better choice as it is free from palm oil, lower in sugar, and offers a good source of protein.

Always remember that reaching and maintaining your desired weight involves consistently balancing the calories you consume with the ones you burn (calories in versus calories out).

Thanks for checking out are Pot Noodles healthy?

Keep pushing.

Speak soon.

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