Noodles and Company can be a reasonable choice or a nutritional minefield, depending entirely on what you order. A regular-size entree ranges from 640 to 1,380 calories, and sodium can climb as high as 3,450 mg in a single dish. That upper end delivers more than a full day’s worth of sodium in one meal. But the menu also includes options with solid protein, moderate calories, and ways to customize your order to bring those numbers down significantly.
The Calorie and Sodium Range Is Enormous
The gap between the lightest and heaviest items on this menu is striking. Regular-size pasta entrees span from 640 calories on the low end to 1,380 on the high end, with carbohydrates ranging from 72 to 150 grams per bowl. Ordering a small cuts those numbers roughly in half: 320 to 790 calories and 36 to 76 grams of carbs.
Sodium is the bigger concern. Regular entrees range from 330 mg to 3,450 mg. The daily recommended limit is 2,300 mg, so many dishes blow past that in a single sitting. Even small sizes can reach 2,000 mg. If you’re watching blood pressure or heart health, sodium is the number to check first when scanning the nutrition PDF on the Noodles and Company website.
The Best Options on the Menu
Noodles and Company labels a group of dishes “Protein Packed,” defined as over 30 grams of protein and under 600 calories. These are the standouts if you’re looking for a balanced meal:
- Japanese Pan Noodle with Chicken: 460 calories, 37 grams of protein
- Pasta Fresca with Chicken: 460 calories, 37 grams of protein
- Chicken Noodle Soup: 360 calories, 30 grams of protein
- Mediterranean Chicken Salad: 430 calories, 36 grams of protein
- Roasted Garlic Cream Tortelloni with Chicken: 530 calories, 45 grams of protein
- Buttery Parmesan Noodles with Chicken: 530 calories, 38 grams of protein
These hit a ratio that works for most people: enough protein to keep you full without excessive calories. The Chicken Noodle Soup and Mediterranean Chicken Salad are particularly reasonable at under 450 calories each.
Mac and Cheese Is the Weak Spot
Mac and cheese dishes sit at the top of the calorie, sodium, and carb ranges. If you’re craving it, ordering it as a side rather than a main dish is a practical way to satisfy the craving without building your entire meal around it. The small side portion keeps the damage modest compared to a full regular bowl.
How to Make Any Order Healthier
A few simple swaps can shift the nutritional profile of almost any dish on the menu. The most impactful one: order a small instead of a regular. This alone can cut 300 to 600 calories depending on the dish, and it slashes sodium proportionally.
Swapping traditional pasta for zucchini noodles or cauliflower rigatoni reduces both calories and carbs while adding some fiber and nutrients. The LEANguini pasta option is especially notable, with 27 grams of fiber and 30 grams of protein per serving. For context, most Americans get about 15 grams of fiber in an entire day, so that’s a meaningful boost.
Splitting a regular entree with someone or taking half home for another meal is another straightforward strategy. The regular portions are large enough that half a bowl still feels like a real lunch.
Dietary Restrictions and Allergens
The menu includes options for several dietary needs. The Pad Thai, made with rice noodles, is labeled gluten-sensitive, though Noodles and Company uses shared cooking equipment, so it’s not certified gluten-free. Dishes are made to order, which gives you flexibility to remove or substitute ingredients. The online nutrition guide and in-store staff can help identify vegan and vegetarian options, though cream-based sauces and cheese are woven throughout much of the menu.
The Bottom Line on Nutrition
Noodles and Company is healthier than many fast-casual chains if you order strategically, and worse than most if you don’t. The difference between a 360-calorie Chicken Noodle Soup and a 1,380-calorie pasta bowl with 3,450 mg of sodium is the difference between a solid weekday lunch and something that would concern a cardiologist. Order a small, choose a protein-packed option, swap in veggie noodles when you can, and check the sodium on your specific dish before ordering. The nutrition PDF on their website lists every item, and spending 30 seconds with it before you get in line is the single best thing you can do.