Although ramen cannot be turned into a perfect restorative meal, what you add can make it a meal with comparable nutritional benefits. Consider how to get enough fiber, calcium, and protein.
◇Cabbage for gut health, dried shrimp for calcium
▶Dietary fiber: Adding cabbage raises daily intake from 12→31%
According to data from Nongshim, one packet of Shin Ramyun contains 3.7 g of dietary fiber. Compared with the adequate daily intake of 30 g for men aged 50 to 64 under the 2025 Dietary Reference Intakes for Koreans, this amounts to about 12%. Adding one cabbage leaf, 70 g, provides an additional 5.7 g of dietary fiber, bringing the total to 9.4 g, or about 31% of the daily intake. Adding half a cup of seaweed, 30 g, provides an additional 3.2 g, for a total of 6.9 g, 23%, while a handful of enoki mushrooms, 30 g, brings the total to 5.1 g, 17%, and 10 pieces of napa cabbage kimchi, 40 g, brings it to 4.9 g, about 16%. Dietary fiber is essential because it affects stool volume and moisture, helping promote regular bowel movements. According to a study published in the academic journal The American Journal of Clinical Nutrition, an analysis of 16 randomized controlled trials involving 1,251 adults with chronic constipation found that 66% of those in the dietary fiber supplementation groups showed improvement in constipation, compared with 41% in the control groups, and those who took fiber supplements also had more frequent bowel movements.
▶Calcium: Adding dried shrimp raises daily intake from 18→43%
The recommended daily calcium intake for men aged 50 to 64 is 800 mg. One packet of Shin Ramyun contains 144 mg of calcium, equivalent to 18% of the daily recommended intake. Adding one tablespoon of dried shrimp, 5 g, provides an additional 203 mg of calcium, bringing the total to 347 mg, or about 43% of the daily recommended intake. Adding one slice of cheese, 20 g, provides an additional 101 mg, bringing the total to 245 mg, or about 31% of the daily intake. Two pieces of broccoli, 70 g, bring the total to 189 mg, about 24%, while two pieces of tofu, 80 g, bring it to 179 mg, about 22%. Calcium does more than form bones and teeth. The National Institutes of Health, NIH, explains that most calcium in the body is stored in the bones and teeth, while calcium in the blood and tissues is used for muscle function and nerve transmission, among other processes.
▶Protein: Adding canned tuna raises daily intake from 17→45%
The recommended daily protein intake for men aged 50 to 64 is 60 g. According to data from Nongshim, one packet of Shin Ramyun contains 10 g of protein, accounting for about 17% of the daily recommended intake. Adding one-quarter of a can of tuna, 60 g, provides an additional 17 g of protein, bringing the total to 27 g, or 45% of the daily recommended intake. This means the amount of protein increases 2.7-fold compared with eating ramen alone. Adding two sheets of fish cake, 60 g, or one egg, 60 g, provides an additional 7 g of protein, bringing the total in each case to 17 g, or about 28% of the daily recommended intake. Adding one slice of cheese, 20 g, provides an additional 4 g, bringing the total to 14 g. Protein is a building block needed to build and maintain muscle.
◇Even after adding nutrients, reduce sodium and calories
Adding cabbage, dried shrimp, and canned tuna can help make up for nutrients that ramen lacks, but sodium requires separate attention. Eating ramen with the broth greatly increases sodium intake in a single meal. Adding ingredients containing salt from processing, such as kimchi, fish cake, cheese, and tuna, makes the situation worse. It is best to eat mainly the solid ingredients and choose low-sodium versions of the added ingredients whenever possible.
◇Cabbage for gut health, dried shrimp for calcium
▶Dietary fiber: Adding cabbage raises daily intake from 12→31%
According to data from Nongshim, one packet of Shin Ramyun contains 3.7 g of dietary fiber. Compared with the adequate daily intake of 30 g for men aged 50 to 64 under the 2025 Dietary Reference Intakes for Koreans, this amounts to about 12%. Adding one cabbage leaf, 70 g, provides an additional 5.7 g of dietary fiber, bringing the total to 9.4 g, or about 31% of the daily intake. Adding half a cup of seaweed, 30 g, provides an additional 3.2 g, for a total of 6.9 g, 23%, while a handful of enoki mushrooms, 30 g, brings the total to 5.1 g, 17%, and 10 pieces of napa cabbage kimchi, 40 g, brings it to 4.9 g, about 16%. Dietary fiber is essential because it affects stool volume and moisture, helping promote regular bowel movements. According to a study published in the academic journal The American Journal of Clinical Nutrition, an analysis of 16 randomized controlled trials involving 1,251 adults with chronic constipation found that 66% of those in the dietary fiber supplementation groups showed improvement in constipation, compared with 41% in the control groups, and those who took fiber supplements also had more frequent bowel movements.
▶Calcium: Adding dried shrimp raises daily intake from 18→43%
The recommended daily calcium intake for men aged 50 to 64 is 800 mg. One packet of Shin Ramyun contains 144 mg of calcium, equivalent to 18% of the daily recommended intake. Adding one tablespoon of dried shrimp, 5 g, provides an additional 203 mg of calcium, bringing the total to 347 mg, or about 43% of the daily recommended intake. Adding one slice of cheese, 20 g, provides an additional 101 mg, bringing the total to 245 mg, or about 31% of the daily intake. Two pieces of broccoli, 70 g, bring the total to 189 mg, about 24%, while two pieces of tofu, 80 g, bring it to 179 mg, about 22%. Calcium does more than form bones and teeth. The National Institutes of Health, NIH, explains that most calcium in the body is stored in the bones and teeth, while calcium in the blood and tissues is used for muscle function and nerve transmission, among other processes.
▶Protein: Adding canned tuna raises daily intake from 17→45%
The recommended daily protein intake for men aged 50 to 64 is 60 g. According to data from Nongshim, one packet of Shin Ramyun contains 10 g of protein, accounting for about 17% of the daily recommended intake. Adding one-quarter of a can of tuna, 60 g, provides an additional 17 g of protein, bringing the total to 27 g, or 45% of the daily recommended intake. This means the amount of protein increases 2.7-fold compared with eating ramen alone. Adding two sheets of fish cake, 60 g, or one egg, 60 g, provides an additional 7 g of protein, bringing the total in each case to 17 g, or about 28% of the daily recommended intake. Adding one slice of cheese, 20 g, provides an additional 4 g, bringing the total to 14 g. Protein is a building block needed to build and maintain muscle.
◇Even after adding nutrients, reduce sodium and calories
Adding cabbage, dried shrimp, and canned tuna can help make up for nutrients that ramen lacks, but sodium requires separate attention. Eating ramen with the broth greatly increases sodium intake in a single meal. Adding ingredients containing salt from processing, such as kimchi, fish cake, cheese, and tuna, makes the situation worse. It is best to eat mainly the solid ingredients and choose low-sodium versions of the added ingredients whenever possible.