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

Noodles and Company

Verywell / Christian Alzate

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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), 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.

Most Nutritious Options
  • Pesto Cavatappi with Parm (Classic Noodles)

  • Gluten-Sensitive Pipette Mac (World Famous Macs)

  • Japanese Pan Noodles (Asian Noodles)

  • Cauliflower Rigatoni Fresca with Shrimp (Zoodles and Caulifoodles)

  • Caesar Salad with Chicken (Salads)

  • Chicken Noodle Soup (Soups)

  • Cheesy Garlic Bread (Shareables)

  • Kids Grilled Chicken (Kids Meals)

  • Tossed Green Salad (Sides)

Least Nutritious Options
  • Alfredo MontAmore with Parmesan-Crusted Chicken (Classic Noodles)

  • BBQ Pork Mac (World Famous Macs)

  • Pad Thai (Asian Noodles)

  • Zucchini Shrimp Scampi (Zoodles and Caulifoodles)

  • Chicken Veracruz Salad (Salads)

  • Tomato Basil Bisque (Soups)

  • Korean BBQ Meatballs (Shareables)

  • Kids Noodlemals Spaghetti & Meatballs (Kids Meals)

  • Wisconsin Mac (Sides)

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.

Most Nutritious Option

Pesto Cavatappi with Parm provides 730 calories, 31 g total fat, 9 g saturated fat, 93 g carbohydrate, 23 g protein, and 870 mg sodium. This dish is lower in calories and sodium than most in its category and includes the added benefit of 7 g of fiber.

Least Nutritious Option

Alfredo MontAmore with Parmesan-Crusted Chicken provides 1410 calories, 84 g total fat, 40 g saturated fat, 110 g carbohydrate, 52 g protein, and 2170 mg 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.

World Famous Macs

Most Nutritious Option

Gluten-Sensitive Pipette Mac provides 850 calories, 34 g total fat, 19 g saturated fat, 105 g carbohydrate, 33 g protein, and 1550 mg sodium. With only 5 g 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.

Least Nutritious Option

BBQ Pork Mac provides 1210 calories, 47 g total fat, 22 g saturated fat, 129 g carbohydrate, 64 g protein, and 2270 mg sodium. Along with a high sodium and calorie count, this dish tops the scales with 18 g of sugar.

Asian Noodles

Most Nutritious Option

Japanese Pan Noodles provides 640 calories, 12 g total fat, 4 g saturated fat, 114 g carbohydrate, 20 g protein, and 2010 mg sodium. The reasonable calorie count and protein content of this meal helps it fit nicely into a healthy meal plan. It'll also give you 6 g of fiber per serving.

Least Nutritious Option

Pad Thai provides 1040 calories, 42 g total fat, 8 g saturated fat, 143 g carbohydrate, 20 g protein, and 2020 mg sodium. Pad Thai isn't the worst choice on the menu, but the fact that it contains over 1000 calories per serving and 44 g of sugar means it's probably best split between two meals.

Zoodles and Caulifoodles

Most Nutritious Option

Cauliflower Rigatoni Fresca with Shrimp provides 880 calories, 39 g total fat, 8 g saturated fat, 102 g carbohydrate, 35 g protein, and 1940 mg sodium. Shrimp is high in protein and low in saturated fat. With cauliflower as a base, this nutritious meal offers 8 g of fiber per serving.

Least Nutritious Option

Zucchini Shrimp Scampi provides 430 calories, 25 g total fat, 12 g saturated fat, 26 g carbohydrate, 23 g protein, and 3050 mg 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.


Most Nutritious Option

Caesar Salad with Chicken provides 420 calories, 27 g total fat, 6 g saturated fat, 18 g carbohydrate, 28 g protein, and 1130 mg sodium. The vitamins in romaine lettuce and the protein in chicken make this classic choice a winner.

Least Nutritious Option

Chicken Veracruz Salad provides 650 calories, 47 g total fat, 8 g saturated fat, 28 g carbohydrate, 34 g protein, and 1430 mg 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 (8 g) than other choices from this category.


Most Nutritious Option

Chicken Noodle Soup provides 360 calories, 10 g total fat, 2.5 g saturated fat, 41 g carbohydrate, 30 g protein, and 2320 mg sodium. There's quite a bit of protein in this hearty soup, making it a filling choice for under 400 calories.

Least Nutritious Option

Tomato Basil Bisque provides 430 calories, 28 g total fat, 14 g saturated fat, 37 g carbohydrate, 8 g protein, and 1450 mg sodium. While this soup is lower in sodium, it's got 31 g of sugar compared to just 9 g in the chicken noodle.


Most Nutritious Option

Cheesy Garlic Bread provides 700 calories, 30 g total fat, 16 g saturated fat, 89 g carbohydrate, 21 g protein, and 1700 mg 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.

Least Nutritious Option

Korean BBQ Meatballs provides 870 calories, 67 g total fat, 28 g saturated fat, 32 g carbohydrate, 33 g protein, and 2680 mg sodium. It's a bit high in saturated fat and sodium to be considered a healthy choice.

Kids' Meals

Most Nutritious Option

Kids' Grilled Chicken provides 130 calories, 4 g total fat, 1 g saturated fat, 3 g carbohydrate, 21 g protein, and 500 mg 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.

Least Nutritious Option

Kids Noodlemals Spaghetti & Meatballs provides 460 calories, 20 g total fat, 7 g saturated fat, 54 g carbohydrate, 16 g protein, and 710 mg 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.


Most Nutritious Option

Tossed Green Salad provides 60 calories, 6 g total fat, 1 g saturated fat, 3 g carbohydrate, 1 g protein, and 120 mg sodium. The tomatoes, cucumber, and romaine lettuce offer natural vitamins and antioxidants, making this a great addition to any meal.

Least Nutritious Option

Wisconsin Mac provides 270 calories, 12 g total fat, 6 g saturated fat, 31 g carbohydrate, 12 g protein, and 550 mg 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, including keto-friendly, paleo-friendly, vegetarian, and gluten-sensitive meals.


  • Zucchini Rosa with Grilled Chicken
  • Zucchini in Light Onion Cream Sauce with Grilled Chicken

These menu items are suggestions that show its possible to eat well at Noodles & Company when adhering to a Paleo-style meal plan. With vegetables and lean protein, either one of these dishes is a healthy choice whether you're "Paleo" or not.


  • Zucchini Pesto with Grilled Chicken
  • Zucchini Alfredo Montamore with Grilled Chicken

Both of these options have under 35 grams of carbohydrate, classifying them as keto-friendly. By choosing the Zucchini Pesto with Grilled Chicken, you'll take in about half the calories, along with 5 g of fiber and almost 40 g of protein.


  • Japanese Pan Noodles with Tofu
  • Zucchini Scampi

At Noodles & Company, you can request that any meal be prepared with vegetarian substitutions. Out of these two choices, the Zucchini Scampi is a lighter option with just 350 calories in the regular meal. The Japanese Pan Fried Noodles have 870 calories. However, the pan fried noodles dish is much higher in protein and fiber, making it a filling choice. Opt for the small portion and enjoy.


  • Gluten-Sensitive Pipette Mac
  • Pad Thai with Shrimp

Using modified pasta or rice noodles, these dishes offer the texture of pasta without the gluten. Although they are not certified gluten-free (meaning cross-contamination is possible), they are lower in gluten than other types of pasta on the menu.


  • Shrimp Scampi
  • Penne Rosa
  • Buttered Noodles
  • Pesto Cavatappi
  • The Med Salad with Chicken

Menu items with less than 500 calories per serving are marked as "low-calorie." Keep in mind that many of these options are listed as low-calorie only if you choose the small-size portion. The Med Salad with Chicken provides a colorful mix of veggies, pasta, and chicken, along with heart-healthy Kalamata olives.

Additional Modifications

In addition to these examples, you can request that any meal be prepared as vegetarian, vegan, paleo or keto-friendly. Personalized wellness modifications are also available including:

  • Energize for healthy lifestyles: 750 calories or more
  • Fuel up for active, fit lifestyles: Up to 1200 calories
  • Optimize for healthy weight control: 600 calories or less
  • Sodium-savvy: Entrees up to 750 mg of sodium, 250 mg or less for appetizers, desserts, or side dishes

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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