There are few fast food and casual restaurants that provide as many options for the health conscious as Noodles & Company nutrition. Currently the restaurant offers a wide array of food choices with fewer than 500 calories, very little gluten, and there are options too if you’re worried about fat or sodium intake.
If you want to limit your meals to fewer than 500 calories, you have plenty of options like Small Pad Thai, Small Pasta Fresca, Bangkok Curry and Small Thai Curry Soup. Over a third of their menu has less than 10 grams of fat, like the Spicy Chicken Caesar Sandwich and Small Med Sandwich.
View Noodles & Company prices here.
| Food | Serving Size | Calories | Total Fat (g) | Saturated Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Total Carbohydrates (g) | Dietary Fiber (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|
Noodles & Pasta |
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| Bangkok Curry - Regular | 1 Serving | 510 | 16 | 10 | 0 | 0 | 770 | 82 | 7 | 18 | 8 |
| Bangkok Curry - Small | 1 Serving | 260 | 8 | 5 | 0 | 0 | 430 | 41 | 3 | 9 | 4 |
| Barbecue Pork Mac - Regular | 1 Serving | 1270 | 56 | 29 | 0 | 195 | 1960 | 133 | 5 | 23 | 58 |
| Barbecue Pork Mac - Small | 1 Serving | 660 | 28 | 14 | 0 | 95 | 980 | 72 | 3 | 12 | 30 |
| Buttered Noodles - Regular | 1 Serving | 930 | 39 | 23 | 0 | 220 | 710 | 115 | 6 | 3 | 31 |
| Buttered Noodles - Small | 1 Serving | 470 | 20 | 11 | 0 | 110 | 410 | 57 | 3 | 2 | 15 |
| Indonesian Peanut Sauté - Regular | 1 Serving | 840 | 19 | 4.5 | 0 | 0 | 2030 | 149 | 7 | 27 | 18 |
| Indonesian Peanut Sauté - Small | 1 Serving | 420 | 10 | 2 | 0 | 0 | 930 | 74 | 4 | 13 | 9 |
| Japanese Pan Noodles - Regular | 1 Serving | 620 | 15 | 1 | 0 | 0 | 2200 | 110 | 6 | 25 | 13 |
| Japanese Pan Noodles - Small | 1 Serving | 310 | 8 | 0 | 0 | 0 | 1100 | 55 | 3 | 12 | 7 |
| Mushroom Stroganoff - Regular | 1 Serving | 790 | 32 | 18 | 0 | 195 | 600 | 101 | 6 | 5 | 26 |
| Mushroom Stroganoff - Small | 1 Serving | 410 | 17 | 10 | 0 | 100 | 320 | 51 | 3 | 2 | 14 |
| Pad Thai - Regular | 1 Serving | 830 | 19 | 3 | 0 | 135 | 2050 | 151 | 5 | 32 | 15 |
| Pad Thai - Small | 1 Serving | 420 | 9 | 1.5 | 0 | 70 | 1030 | 76 | 2 | 16 | 7 |
| Pasta Fresca - Regular | 1 Serving | 790 | 25 | 8 | 0 | 20 | 840 | 115 | 7 | 11 | 25 |
| Pasta Fresca - Small | 1 Serving | 410 | 14 | 5 | 0 | 15 | 490 | 58 | 3 | 6 | 14 |
| Penne Rosa - Regular | 1 Serving | 790 | 35 | 19 | 0 | 100 | 680 | 97 | 6 | 13 | 23 |
| Penne Rosa - Small | 1 Serving | 410 | 19 | 10 | 0 | 50 | 360 | 49 | 3 | 6 | 13 |
| Pesto Cavatappi - Regular | 1 Serving | 800 | 32 | 14 | 0 | 65 | 600 | 102 | 6 | 10 | 26 |
| Pesto Cavatappi - Small | 1 Serving | 410 | 17 | 8 | 0 | 35 | 370 | 52 | 3 | 5 | 14 |
| Spaghetti & Meatballs - Regular | 1 Serving | 920 | 39 | 15 | 1 | 80 | 1720 | 102 | 6 | 18 | 40 |
| Spaghetti & Meatballs - Small | 1 Serving | 630 | 32 | 13 | 1 | 70 | 1320 | 54 | 3 | 10 | 31 |
| Spaghetti - Regular | 1 Serving | 620 | 16 | 5 | 0 | 20 | 860 | 96 | 6 | 18 | 21 |
| Spaghetti - Small | 1 Serving | 320 | 9 | 3 | 0 | 15 | 460 | 48 | 3 | 9 | 11 |
| Steak Stroganoff - Regular | 1 Serving | 1030 | 46 | 24 | 1 | 220 | 1620 | 104 | 6 | 4 | 51 |
| Steak Stroganoff - Small | 1 Serving | 650 | 32 | 16 | 0.5 | 130 | 1190 | 53 | 3 | 2 | 38 |
| Whole Grain Tuscan Linguine - Regular | 1 Serving | 680 | 32 | 14 | 0 | 60 | 930 | 77 | 13 | 8 | 21 |
| Whole Grain Tuscan Linguine - Small | 1 Serving | 350 | 17 | 8 | 0 | 30 | 490 | 38 | 7 | 4 | 11 |
| Wisconsin Mac & Cheese - Regular | 1 Serving | 1040 | 43 | 25 | 0 | 135 | 1050 | 124 | 5 | 14 | 39 |
| Wisconsin Mac & Cheese - Small | 1 Serving | 520 | 21 | 13 | 0 | 65 | 520 | 62 | 3 | 7 | 20 |
Soups |
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| Chicken Noodle Soup - Small | 1 Serving | 190 | 6 | 1.5 | 0 | 45 | 1110 | 22 | <1 | 3 | 12 |
| Side Chicken Noodle Soup - Regular | 1 Serving | 130 | 4.5 | 1 | 0 | 30 | 730 | 14 | <1 | 2 | 10 |
| Thai Curry Soup - Regular | 1 Serving | 460 | 18 | 13 | 0 | 0 | 1810 | 69 | 3 | 24 | 7 |
| Thai Curry Soup - Small | 1 Serving | 230 | 9 | 6 | 0 | 0 | 900 | 35 | 1 | 12 | 3 |
| Tomato Basil Bisque - Regular | 1 Serving | 520 | 38 | 21 | 0 | 120 | 1910 | 43 | 10 | 24 | 10 |
| Tomato Basil Bisque - Small | 1 Serving | 260 | 19 | 11 | 0 | 60 | 950 | 21 | 5 | 12 | 5 |
Sandwiches |
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| BBQ Pork | 1 Serving | 560 | 18 | 4.5 | 0 | 65 | 1740 | 70 | 4 | 19 | 30 |
| Mmmeatball | 1 Serving | 670 | 33 | 14 | 1 | 80 | 1980 | 59 | 4 | 5 | 35 |
| Spicy Caesar Dressing | 1 Serving | 190 | 20 | 3 | 0 | 15 | 390 | 2 | 0 | <1 | 1 |
| Spicy Chicken Caesar without Dressing | 1 Serving | 330 | 9 | 2 | 0 | 30 | 700 | 40 | 2 | 2 | 21 |
| The Med | 1 Serving | 330 | 10 | 2 | 0 | 30 | 920 | 41 | 2 | 4 | 20 |
| The Veggie Med | 1 Serving | 300 | 9 | 2 | 0 | 10 | 820 | 45 | 3 | 6 | 9 |
| Wisconsin Cheesesteak on Ciabatta Roll | 1 Serving | 570 | 22 | 10 | 0 | 55 | 1770 | 54 | 4 | 4 | 38 |
Salads |
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| Caesar Salad - Small | 1 Serving | 210 | 17 | 6 | 0 | 25 | 400 | 8 | 2 | <1 | 6 |
| Chinese Chicken Chop Salad - Regular | 1 Serving | 480 | 25 | 2 | 0 | 55 | 1250 | 39 | 6 | 20 | 28 |
| Chinese Chicken Chop Salad - Small | 1 Serving | 300 | 14 | 1.5 | 0 | 55 | 810 | 19 | 3 | 10 | 25 |
| Chinese Chop Salad - Regular | 1 Serving | 370 | 22 | 1.5 | 0 | 0 | 880 | 39 | 6 | 20 | 5 |
| Chinese Chop Salad - Small | 1 Serving | 190 | 11 | 1 | 0 | 0 | 440 | 19 | 3 | 10 | 2 |
| Grilled Chicken Caesar - Regular | 1 Serving | 500 | 34 | 11 | 0 | 100 | 1120 | 17 | 3 | 1 | 32 |
| Grilled Chicken Caesar - Small | 1 Serving | 320 | 19 | 7 | 0 | 80 | 770 | 8 | 2 | <1 | 28 |
| Pork Med Salad - Regular | 1 Serving | 490 | 22 | 8 | 0 | 75 | 1580 | 44 | 4 | 7 | 30 |
| Pork Med Salad - Small | 1 Serving | 320 | 15 | 5 | 0 | 65 | 1080 | 22 | 2 | 4 | 26 |
| Side Caesar Salad | 1 Serving | 110 | 9 | 3.5 | 0 | 15 | 220 | 5 | 1 | 0 | 3 |
| Spinach & Fresh Fruit Salad - Regular | 1 Serving | 650 | 42 | 14 | 0 | 65 | 1390 | 50 | 6 | 25 | 18 |
| Spinach & Fresh Fruit Salad - Small | 1 Serving | 320 | 21 | 7 | 0 | 35 | 690 | 25 | 3 | 13 | 9 |
| The Med Salad - Regular | 1 Serving | 330 | 13 | 4 | 0 | 15 | 1000 | 44 | 4 | 7 | 9 |
| The Med Salad - Small | 1 Serving | 160 | 6 | 2 | 0 | <5 | 500 | 22 | 2 | 4 | 5 |
Meat or Tofu |
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| Chicken Breast | 1 Serving | 110 | 2.5 | 0.5 | 0 | 55 | 370 | 0 | 0 | 0 | 23 |
| Marinated Steak | 1 Serving | 170 | 8 | 3.5 | 0 | 20 | 470 | <1 | 0 | 0 | 23 |
| Naturally Raised Pork | 1 Serving | 160 | 9 | 3.5 | 0 | 60 | 580 | 0 | 0 | 0 | 21 |
| Organic Tofu - Regular | 1 Serving | 180 | 11 | 1.5 | 0 | 0 | 310 | 6 | 1 | 2 | 16 |
| Oven Roasted Meatballs | 1 Serving | 300 | 23 | 9 | 1 | 60 | 860 | 6 | 0 | <1 | 19 |
| Parmesan-Crusted Chicken Breast | 1 Serving | 200 | 10 | 2.5 | 0 | 50 | 820 | 8 | <1 | <1 | 20 |
| Shrimp - Regular | 1 Serving | 80 | 1 | 0 | 0 | 155 | 360 | <1 | 0 | 0 | 17 |
Extras & Desserts |
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| Cheesy Garlic Bread | 1 Serving | 330 | 18 | 9 | 0 | 40 | 930 | 32 | 3 | 7 | 10 |
| Chocolate Chunk Cookie - Regular | 1 Serving | 510 | 18 | 9 | 0 | 25 | 580 | 79 | 5 | 29 | 7 |
| Ciabatta Roll - Regular | 1 Serving | 120 | 1 | 0 | 0 | 0 | 310 | 24 | 1 | <1 | 5 |
| Cucumber Tomato Salad | 1 Serving | 110 | 0 | 0 | 0 | 0 | 920 | 24 | 2 | 18 | 1 |
| Edamame without Salt | 1 Serving | 90 | 4 | 0 | 0 | 0 | 10 | 7 | 3 | 2 | 7 |
| Flatbread - Regular | 1 Serving | 200 | 4.5 | 0.5 | 0 | 0 | 400 | 35 | 1 | 2 | 6 |
| Lettuce Wraps | 1 Serving | 260 | 10 | 1 | 0 | 20 | 920 | 30 | 3 | 22 | 11 |
| Potstickers without Dipping Sauce - Regular | 1 Serving | 340 | 10 | 2 | 0 | 40 | 1080 | 45 | 3 | 5 | 17 |
| Potstickers without Dipping Sauce - Small | 1 Serving | 170 | 5 | 1 | 0 | 20 | 550 | 24 | 2 | 3 | 9 |
| Rice Krispy Treat - Regular | 1 Serving | 540 | 18 | 12 | 0 | 50 | 680 | 94 | 0 | 45 | 3 |
| Side Caesar Salad | 1 Serving | 110 | 9 | 3.5 | 0 | 15 | 220 | 5 | 1 | 0 | 3 |
| Side Chicken Noodle Soup - Regular | 1 Serving | 130 | 4.5 | 1 | 0 | 30 | 730 | 14 | <1 | 2 | 10 |
| Side Thai Curry Soup - Regular | 1 Serving | 140 | 5 | 3.5 | 0 | 0 | 450 | 21 | <1 | 6 | 2 |
| Side Tomato Basil Bisque - Regular | 1 Serving | 160 | 12 | 7 | 0 | 35 | 600 | 13 | 3 | 7 | 3 |
| Snoodledoodle Cookie - Regular | 1 Serving | 490 | 16 | 8 | 0 | 35 | 700 | 81 | 2 | 18 | 6 |
| Tossed Green Salad with Balsamic | 1 Serving | 70 | 6 | 1 | 0 | 0 | 125 | 4 | 1 | 3 | 0 |
| Tossed Green Salad with Caesar | 1 Serving | 110 | 10 | 1.5 | 0 | <5 | 190 | 4 | 1 | 2 | 0 |
| Tossed Green Salad with Fat Free Asian | 1 Serving | 45 | 0 | 0 | 0 | 0 | 420 | 11 | 1 | 9 | 0 |
| Tossed Green Salad with Med | 1 Serving | 30 | 1 | 0 | 0 | <5 | 240 | 4 | 1 | 2 | 0 |
| Tossed Green Salad with Sesame Soy | 1 Serving | 70 | 4.5 | 0 | 0 | 0 | 200 | 7 | 1 | 5 | 0 |
Another cause of concern today is fast food and causal restaurant menus have too much sodium. If you’re worried about that, you can check out their Penne Rosa, Whole Groin Tuscan Linguine or Mushroom Stroganoff, all of which have less than 700 milligrams of sodium.
In addition the restaurant has a wide array of vegan selections such as Indonesian Peanut Saute, Cucumber Tomato Salad, Tossed Green Side Salad and Japanese Pan Noodles. This is just a sampling however, as you can get more information about Noodles & Company nutrition on the official website at http://www.noodles.com.
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