Is Tonkotsu Ramen Safe During Pregnancy

Everyone loves a warm, soothing bowl of ramen, especially when it’s the rich, creamy tonkotsu variety. However, pregnant women often wonder, if is it safe to eat ramen or instant noodles while pregnant. This article dives into this popular question, providing a comprehensive answer.

Understanding Ramen


What is Ramen?

Ramen is a Japanese noodle soup dish that has taken the world by storm. This delectable dish typically includes Chinese wheat noodles served in a meat- or fish-based broth, often flavored with soy sauce or miso, and uses toppings such as sliced pork, nori (dried seaweed), menma, and scallions.

Ramen Varieties

There are several types of ramen, like Shoyu, Shio, Miso ramen, and tonkotsu. Our focus, Tonkotsu ramen, boasts a rich, milky, pork bone broth, giving it a distinct and hearty flavor.

Nutritional Breakdown of Ramen


Ramen Noodles: Ingredients and Nutrition

Ramen noodles are made primarily from wheat flour, salt, and water, with kansui (a type of alkaline mineral water) that gives the noodles their unique texture and flavor. However, they can be high in carbs and sodium.

Tonkotsu Ramen: A Special Mention

Tonkotsu ramen, specifically, has a broth made from pork bones simmered for several hours, resulting in a creamy consistency. While it’s rich in flavor, its sodium content can be high due to the broth and added seasonings.

Pregnancy Cravings and Ramen


Ramen Cravings During Pregnancy

It’s common for pregnant women to crave a variety of foods, including ramen. Cravings can be a result of hormonal changes that influence taste and smell. so is it ok to eat or avoid ramen during pregnancy

What is the best Ramen Recommended for Pregnant Women?

The best ramen for pregnancy is low in sodium and packed with nourishing ingredients like proteins and vegetables. While it’s okay to enjoy instant ramen occasionally, remember to balance it out with healthier meals throughout the day.

Is It Safe to Eat Ramen During Pregnancy?


Understanding Sodium Content in Ramen

Despite the craving, it’s important to monitor the sodium intake during pregnancy. High sodium consumption can lead to high blood pressure, which is a risk during pregnancy.

Consuming Ramen in Moderation

However, that doesn’t mean ramen is entirely off the menu. Like most things, ramen can be consumed in moderation. It shouldn’t replace balanced, nutrient-dense meals but can be enjoyed occasionally without harm.

Benefits and Risks of Eating Ramen Noodles While You’re Pregnant

Tonkotsu ramen is a popular type of ramen that originates from Japan. This rich, creamy noodle dish is known for its broth, which is made by simmering pork bones for several hours. Like other types of ramen, Tonkotsu ramen has its health benefits and risks.

Health Benefits of Eating Tonkotsu Ramen

1. High in Protein: Tonkotsu ramen contains a significant amount of protein, primarily from its pork-based broth and added meat toppings. Protein is vital for muscle growth and repair and plays a crucial role in maintaining a healthy immune system.

2. Provides Energy: The noodles in Tonkotsu ramen are a good source of carbohydrates, which are the body’s primary energy source. Eating a bowl of Tonkotsu ramen can provide a quick source of energy, making it a popular meal choice, especially among physically active individuals.

3. Contains Some Minerals and Vitamins: The broth in Tonkotsu ramen, especially if it’s made traditionally with plenty of vegetables and seasonings, can contain a variety of minerals and vitamins.

Health Risks or side effects of Eating Ramen Noodles

1. High in Sodium: One major health concern of Tonkotsu ramen is its high sodium content. Consuming too much sodium can lead to high blood pressure, which is a risk factor for heart disease and stroke.

2. High in Saturated Fats: Tonkotsu ramen often comes with fatty pork slices and the broth itself is made from pork bones, which may contain high levels of saturated fats. Too much saturated fat can raise the level of cholesterol in your blood, increasing your risk of heart disease.

3. Lack of Fiber: While Tonkotsu ramen is filling and tasty, it typically lacks fiber, particularly if it’s not served with vegetables. Regularly consuming meals low in fiber can lead to digestive issues such as constipation.

Remember, while Tonkotsu ramen can be enjoyed as part of a balanced diet, it’s essential to be aware of its high sodium and saturated fat content. Consider having it as an occasional treat rather than a regular part of your diet, and always strive for a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.

Tips for Eating Ramen Safely During Pregnancy


Opting for Healthier Alternatives

While Tonkotsu Ramen is a delicious and popular type of ramen, there are plenty of other varieties that offer different flavors and can cater to various dietary preferences. Here are some alternatives to Tonkotsu Ramen:

1. Miso Ramen: Originating from the northern Hokkaido region of Japan, Miso Ramen uses a broth base made from miso paste, which gives it a rich, savory, and slightly sweet flavor. Topped with ingredients like corn, butter, and bean sprouts, it’s a warming, hearty bowl of ramen. You can also add tofu as a vegetarian protein source.

2. Shoyu Ramen: This is one of the oldest types of ramen and is characterized by its clear, brown broth made from soy sauce (shoyu in Japanese). The soy sauce lends a tangy, salty, and savory flavor to the broth, making it very distinct from the creamy Tonkotsu Ramen.

3. Shio Ramen: Shio Ramen uses a salt-based broth, giving it a light and clear soup that can be surprisingly complex in flavor. It’s typically served with a variety of toppings like green onions, bamboo shoots, and roasted pork.

4. Vegan Ramen: For those who prefer plant-based meals, vegan ramen is an excellent alternative. The broth can be made from vegetable stock and seasoned with soy sauce or miso paste. Toppings like tofu, mushrooms, corn, and a variety of vegetables can add flavor, texture, and nutrients.

5. Curry Ramen: This type of ramen uses a curry-flavored broth that can be made with either a soy sauce or miso base. It’s often served with ingredients like potatoes, carrots, and onions, giving it a flavor profile akin to Japanese curry dishes.

Remember, the beauty of ramen is in its versatility. You can always experiment with different broths, noodles, and toppings to create a bowl of ramen that suits your preferences and dietary needs.

How to Modify Your Ramen Bowl

Creating a healthier bowl of Japanese ramen involves mindful choices about the ingredients and how you prepare them. Here’s how you can make your ramen noodles healthier:

1. Choose the Right Noodles: Start by picking the right noodle. While traditional ramen noodles might not be the healthiest due to their high sodium and saturated fat content, there are healthier alternatives available. Consider choosing whole grain or buckwheat noodles, which are higher in fiber and nutrients.

2. Nutrient-Rich Broth: The broth is a crucial component of any bowl of ramen. Rather than using the high-sodium flavor packets that come with instant ramen noodle soup, make your own broth. You can use low-sodium chicken, beef, or vegetable stock and add flavors with natural ingredients like garlic, ginger, and onions.

3. Add Protein: Adding protein to your ramen can make it more filling and nutritious. Lean proteins like chicken, turkey, or tofu are great choices. Tofu, in particular, is low in saturated fat and can absorb the flavors of the broth, enhancing your bowl of ramen.

4. Pile on the Veggies: Vegetables add fiber, vitamins, and minerals to your ramen noodles. Choices like bok choy, spinach, carrots, or bean sprouts add crunch, flavor, and nutrient density to your bowl of ramen noodles.

5. Mind the Portions: Even with healthier ingredients, portion control is still crucial. Ensure your bowl contains a balanced mix of noodles, protein, and vegetables.

6. Limit Add-Ons: While it might be tempting to add a soft-boiled egg or a slice of pork belly to your Japanese ramen, these add-ons increase the dish’s saturated fat content. Use them sparingly or replace them with healthier options.

By making these adjustments, you can create a healthier bowl of Japanese ramen without compromising on the flavor. Enjoy your delicious and nutritious ramen noodle soup!

Other Foods to Consider During Pregnancy


Balanced Diet: An Essential for Pregnant Women

A balanced diet is essential during pregnancy. It’s important to consume adequate amounts of protein, fiber, healthy fats, and carbohydrates.



Ramen and Pregnancy: The Final Take

Eating ramen like Tonkotsu while you are pregnant isn’t harmful if consumed in moderation and as part of a balanced diet. The best ramen for pregnancy is low in sodium and packed with nourishing ingredients like proteins and vegetables.

Opting for homemade broth instead of packaged seasoning can drastically reduce the sodium content, making ramen while pregnant a healthier option. This also provides an opportunity to boost the soup’s flavor with natural ingredients like ginger, garlic, or miso.



  1. Is it safe to eat spicy ramen during pregnancy? Spicy foods, including spicy ramen, are generally safe during pregnancy unless they cause gastrointestinal discomfort.
  2. Can I eat instant ramen noodles like ramen when pregnant? Instant ramen noodles like ramen are safe to eat while pregnant, but due to their high sodium and preservative content, they should be eaten sparingly.
  3. What are the healthiest toppings for ramen during pregnancy? Vegetables, tofu, lean meats, and boiled eggs are all healthy and delicious toppings for ramen during pregnancy.
  4. Can eating ramen affect my baby during pregnancy? Eating ramen in moderation won’t harm your baby, but high sodium intake can potentially increase blood pressure and cause pregnancy complications.
  5. Can I make a healthier version of ramen at home? Absolutely! Making ramen at home allows you to control the ingredients, making it a healthier option. Use low-sodium broth, whole wheat noodles, and plenty of vegetables and proteins.


    1. Kubota, Y. (2021). The Basic Ingredients of Ramen: Noodles, Broth, Toppings. The School of Ramen.
    2. Maruchan Inc. (2022). Maruchan Ramen. Maruchan Inc..
    3. Mayo Clinic. (2021). Pregnancy nutrition: Foods to avoid during pregnancy. Mayo Clinic.
    4. American Pregnancy Association. (2021). Eating During Pregnancy. American Pregnancy Association.
    5. The American College of Obstetricians and Gynecologists. (2021). Nutrition During Pregnancy. The American College of Obstetricians and Gynecologists.

    Please note that all the links are functional and provide access to the source as of the time of writing the article. However, the availability and functionality of the links depend on the respective website administrators and might change over time.




This post is written and edited by Sandy who is a clinical pharmacist with over 20 years of experience specializing in pre-natal and post-natal care.