What to Eat at Noodles & Company: Healthy Menu Choices and Nutrition Facts

Noodles and Company

Verywell / Christian Alzate

With noodles as the primary ingredient, Noodles & Company delivers carbohydrate-rich dishes in a fast-casual environment. If you're watching your carbohydrate intake, don't assume that Noodles & Company isn't for you. Along with classic comfort foods (like mac & cheese or Penne Rosa), many of which cost less than $10, you'll find tasty dishes made with "zoodles and caulifoodles", their vegetable-based meals. Noodles & Company offers several ways to customize your meal to different dietary preferences.

Family Meals from Noodles & Company serve up to four people. With delicious soups, salads, and cheesy garlic bread on the side, there's a little something that everyone in your household will be excited about. Checking the nutritional information before you order can help you make the right choice based on your fitness goals and any dietary restrictions or allergies.

Navigating the Menu

Noodles & Company entrees come in regular and small sizes. There's a selection of kids' meals and desserts. You can also add a side soup or salad and appetizers to enjoy on your own or share with friends.

What to Order & Avoid at Noodles & Company
 Most Nutritious Options Least Nutritious Options
Pesto Cavatappi with Parm (Classic Noodles) Alfredo MontAmore with Parmesan-Crusted Chicken (Classic Noodles)
Gluten-Sensitive Pipette Mac (World Famous Macs) BBQ Pork Mac (World Famous Macs)
Japanese Pan Noodles (Asian Noodles) Pad Thai (Asian Noodles)
Cauliflower Rigatoni Fresca with Shrimp (Zoodles and Caulifoodles) Zucchini Shrimp Scampi (Zoodles and Caulifoodles)
Med Salad with Chicken (Salads) Chicken Veracruz Salad (Salads)
Chicken Noodle Soup (Soups) Tomato Basil Bisque (Soups)
Cheesy Garlic Bread (Shareables) Korean BBQ Meatballs (Shareables)
Kids Grilled Chicken Breast with Dipping Marinara (Kids Meals) Kids Noodlemals Spaghetti & Meatballs (Kids Meals)
Caesar Side Salad (Sides) Wisconsin Mac (Sides)

Most Nutritious Option

Enjoy a nutritious meal at Noodles & Company by ordering the pesto cavatappi with parm classic noodle dish — the most nutritious meal on the menu.

Classic Noodles

Noodles & Company's menu starts off with a range of familiar comfort dishes loaded with pasta, sauce, and toppings. Most items in this category are close to 1,000 calories per "regular" serving, heavy on the carbs with minimal veggies. If you're craving a classic pasta dish, consider sharing your plate with a friend, swapping for the "small" size, or bringing half home for a second meal.

✓ Pesto Cavatappi with Parm

Pesto cavatappi with parm provides 760 calories, 32g total fat, 11g saturated fat, 97g carbohydrate, 22g protein, and 1,000mg sodium. This dish is lower in calories and sodium than most in its category and includes the added benefit of 7g of fiber.

✗ Alfredo MontAmore with Parmesan-Crusted Chicken

Alfredo MontAmore with parmesan-crusted chicken provides 1,410 calories, 84g fat, 40g saturated fat, 110g carbohydrate, 52g protein, and 2,170mg sodium. Although this dish is super high in protein, it's also loaded with saturated fat and sodium, making it a less heart-healthy choice than your other options.

If you're looking for a classic noddle dish with meat, consider the chain's popular spaghetti and meatballs, which deliver 980 calories, 48g fat, 18g saturated fat, 102g carbohydrates, 35g protein, and 1,580mg sodium.

World Famous Macs

The chain's mac and cheese options are among its most popular dishes, and feature either plain mac and cheese dishes or ones topped with added proteins.

✓ Gluten-Sensitive Pipette Mac

Gluten-sensitive pipette mac provides 850 calories, 34g fat, 19g saturated fat, 105g carbohydrate, 33g protein, and 1,550mg sodium. With only 5g of sugar and a decent dose of protein, this dish gives you the taste of mac and cheese with some substance to help you stay full.

✗ BBQ Pork Mac

The BBQ pork mac provides 1,210 calories, 47g fat, 22g saturated fat, 129g carbohydrate, 64g protein, and 2,270mg sodium. Along with a high sodium and calorie count, this dish tops the scales with 18g of sugar. The buffalo chicken mac—the other meat-topped mac and cheese option—only has slightly fewer calories and fat, but is higher in sodium. It comes in at 1,100 calories, 39g fat, 18g saturated fat, 128g carbohydrates, 59g protein, and 3,180mg sodium.

Asian Noodles

Noodles & Company's Asian noodle dish options feature popular and classic favorites, including pad Thai, Japanese pan noodles, grilled orange chicken lo mein, and spicy Korean beef noodles.

✓ Japanese Pan Noodles 

The Japanese pan noodles dish provides 640 calories, 12g fat, 4g saturated fat, 114g carbohydrate, 20g protein, and 2,010mg sodium. The reasonable calorie count and protein content of this meal help it fit nicely into a healthy meal plan. It'll also give you 6g of fiber per serving.

✗ Pad Thai

The pad Thai, meanwhile, provides 1,040 calories, 42g fat, 8g saturated fat, 143g carbohydrate, 20g protein, and 2,020 mg sodium. Pad Thai isn't the worst choice on the menu, but the fact that it contains over 1000 calories per serving and 44g of sugar means it's probably best split between two meals or with a friend.

Zoodles and Caulifoodles

For low-carb dieters, the Noodles & Company zoodles and caulifoodles are great go-to dishes. Packed with added vegetables, these dishes replace the traditional pasta with spiralized vegetable noodles.

✓ Cauliflower Rigatoni Fresca with Shrimp

Cauliflower rigatoni fresca with shrimp provides 880 calories, 39g fat, 8g saturated fat, 102g carbohydrate, 35g protein, and 1,940mg sodium. Shrimp is high in protein and low in saturated fat. With cauliflower as a base, this nutritious meal offers 8g of fiber per serving.

✗ Zucchini Shrimp Scampi

Zucchini shrimp scampi provides 410 calories, 24g total fat, 11g saturated fat, 25g carbohydrate, 23g protein, and 2,930mg sodium. Despite the fact that this dish is low in calories, it's hard to ignore the tremendous sodium count. Ask for this meal to be prepared in Noodles & Company's "sodium savvy" style if you'd like to order it.


Noodle & Company's salad menu consists of only three options, but the chain does deliver in vegetable-forward and low-calorie salads. Watch the sodium count on these dishes, which can be higher than other pasta-based dishes.

✓ Med Salad with Chicken

Noodle & Company's Med salad with chicken provides 430 calories, 17g fat, 6g saturated fat, 32g carbohydrate, 27g protein, and 1,710mg sodium. The vitamins in tuscan greens and kale and the protein in chicken make this choice a winner.

✗ Chicken Veracruz Salad

The chicken Veracruz salad provides 680 calories, 48g fat, 8g saturated fat, 28g carbohydrate, 41g protein, and 1,570mg sodium. While the Chicken Veracruz Salad is a healthier choice than most pasta-based meals, it's a bit higher in sodium, saturated fat, and sugar (7g) than other choices from this category.


The Noodle & Company soup menu consists of only two options: the chicken noodle soup and the tomato basil bisque. With limited options, choose the one that's most appealing to your palate.

✓ Chicken Noodle Soup

The chain's chicken noodle soup provides 360 calories, 10g fat, 2.5g saturated fat, 41g carbohydrate, 30g protein, and 2,320 mg sodium. There's quite a bit of protein in this hearty soup, making it a filling choice for under 400 calories.

✗ Tomato Basil Bisque

Meanwhile, the tomato basil bisque provides 430 calories, 28g total fat, 14g saturated fat, 37g carbohydrate, 8g protein, and 1,450mg sodium. While this soup is lower in sodium, it has 31 g of sugar compared to just 9g in the chicken noodle.


Noodles & Company's appetizers are called "shareables", and these bite-sized dishes are best shared with the table.

✓ Cheesy Garlic Bread 

The cheesy garlic bread shareable provides 720 calories, 30g fat, 17g saturated fat, 92g carbohydrate, 21g protein, and 1,870mg sodium. Given that this appetizer is meant to be shared among a group, it's not such a bad choice. One serving comes with six slices of bread, totaling just over 100 calories each.

✗ Korean BBQ Meatballs

The Korean BBQ meatballs dish provides 870 calories, 67g total fat, 28g saturated fat, 32g carbohydrate, 33g protein, and 2,680mg sodium. It's a bit high in saturated fat and sodium to be considered a healthy choice.

For a smaller serving shareable, consider the chicken potstickers, which come with 380 calories, 10g fat, 1.5g saturated fat, 54g carbohydrates, 16g protein, and 1,820mg sodium.

Kids' Meals

With an included vegetable side, Noodles & Company's kids meals make for a complete dish that's nutritious for kids and adults alike.

✓ Kids' Grilled Chicken Breast with Dipping Marinara

The kids' grilled chicken breast with dipping marinara provides 170 calories, 5g fat, 1.5g saturated fat, 3g carbohydrate, 27g protein, and 640mg sodium. You can't go wrong with this kids' meal. Choosing applesauce and broccoli as your sides only helps to boost the overall fiber and vitamin content of the meal.

✗ Kids' Noodlemals Spaghetti & Meatballs

Meanwhile, the kids' noodlemalsspaghetti & meatballs provides 460 calories, 20g fat, 7g saturated fat, 54g carbohydrate, 16g protein, and 710mg sodium. An easy way to improve the nutritional value of this meal is by subbing in cauliflower rigatoni noodle or zucchini noodles for the pasta.


The restaurant's side dish options include soup, salad, and mac and cheese options, which allow you to sample favorite dishes at a smaller portion size.

✓ Caesar Side Salad

The caesar side salad provides 210 calories, 20g total fat, 3.5g saturated fat, 5g carbohydrate, 3g protein, and 400mg sodium. The romaine lettuce offer natural vitamins and antioxidants, making this a great addition to any meal.

✗ Wisconsin Mac

The side-sized Wisconsin mac provides 270 calories, 12g fat, 6g saturated fat, 31g carbohydrate, 12g protein, and 550mg sodium. Although this has more saturated fat and sodium than other sides, its small portion makes it a better choice than a large order of the Wisconsin Mac. If you have a craving for mac and cheese, making it your side order rather than your main dish is a great nutritional strategy.


There are three dessert options at Noodles & Company, the rice crispy, chocolate chunk cookie, and snoodledoodle cookie. All three have 450 calories or more, with little nutritional value to offer. Having dessert once in a while isn't going to make or break your health goals, so if you choose to indulge, go ahead and pick your favorite based on taste alone.

Diet-Specific Options

Noodles & Company offers several ways to tailor your meal based on your individual needs and preferences, and has meals for gluten-free, low-carb, diabetes-friendly, low-fat, vegetarian, and vegan meals, but does not have options for low-FODMAP and low-sodium diets.


  • Pad Thai
  • Penne Rosa (With Gluten-Sensitive Pipette Noodle)
  • Pesto Cavatappi (With Gluten-Sensitive Pipette Noodle)
  • Tomato Basil Bisque
  • Chicken Veracruz Salad (no crispy jalapeños)

Using modified pasta or rice noodles, these dishes offer the texture of pasta without the gluten. Noodles & Company notes these are gluten-sensitive dishes. Choose the chicken veracruz salad — just make sure to order without the crispy jalapeños — for the added fiber and vitamin boost from the vegetables.


  • Zucchini Shrimp Scampi
  • Zucchini Pesto Cream with Grilled Chicken
  • Cauliflower Rigatoni in Roasted Garlic Cream Sauce

Noodles & Company's zoodles and cauliflower noodles menu gives options to those following a low-carb diet. For the biggest nutritional punch, order the zucchini shrimp scampi, which is not only low in carbohydrates but also calories and sodium.


  • Cauliflower Gnocchi with Roasted Garlic Cream
  • The Med Salad with Chicken
  • Chicken Veracruz Salad
  • Zucchini in Roasted Garlic Cream Sauce

Stick to a diabetes-friendly meal plan by selecting any of the above Noddles & Company dishes. Opt for the Med salad with chicken to take advantage of the protein (37g) and low-calorie (430) dish.


  • Japanese Pan Noodles
  • Chicken Noodle Soup
  • Zucchini Scampi
  • Kids Grilled Chicken
  • Potstickers

Keep your meal low-fat by ordering the Japanese pan noodles, which contains only 6g fat per serving.


  • Penne Rosa
  • Buttered Noodles
  • Pesto Cavatappi
  • Japanese Pan Noodles
  • Zucchini in Roasted Garlic Cream Sauce

At Noodles & Company, you can request that any meal be prepared with vegetarian substitutions. Out of these choices, the zucchini in roasted garlic cream sauce is a lighter option with just 400 calories in the regular meal. Opt for the small portion and enjoy.


  • Penne Rosa (no cream, no cheese)
  • Cauliflower Rigatoni Fresca with Shrimp (no shrimp, no cheese)
  • Japanese Pan Noodles

Pasta dishes at Noodles & Company can be customized to fit the vegan requirements. For a nutrient-packed dish, order the classic penne rosa pasta dish, but make sure to ask for no shrimp and no cheese.

Food Allergies and Safety

Noodles & Company is generally safe for diners with the following dietary restrictions: dairy, eggs, fish, peanuts, shellfish, soy, tree nuts, wheat, wine, and gluten.

Noodles & Company has a clear disclaimer regarding allergies. While it is committed to accommodating patrons with allergies, Noodles & Company doesn't assume liability for allergic reactions or food sensitivities. Nonetheless, several ingredient modifications are available on its flexible menu.

Letting the manager know about your concerns before you order will help ensure a safer dining-out experience.

A Word from Verywell

Customizable menus at restaurants like Noodles & Company let you add nutritious ingredients to improve upon any meal. However, if you aren't in the mood to do so, that's OK. Remember, it's the overall habits we practice, not the occasional choice, that have the greatest impact on our long term health and well-being.

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