How to Eat Healthy at Noodles and Company


When Noodles and Company first opened in 1995, its goal was to serve fresh food fast, according to the official website. While you might think that the noodle restaurant's fare is too high in calories or carbs to fit your diet plan, it actually offers a number of low-calorie, low-fat and low-sodium options. Due to changes in menu options, check the website for current nutrition information.

Healthy Noodles

You don't have to skip the noodle dishes when trying to eat healthy at Noodles and Company. But you're better off with a small serving and choosing dishes that focus on lean proteins or veggies. The Bangkok Curry is lowest in calories, carbs, fat and sodium, with 240 calories, 7 grams of fat, 3.5 grams of saturated fat, 390 milligrams of sodium, 39 grams of carbs, 4 grams of fiber and 4 grams of protein in a small serving.

The Whole Grain Tuscan Fresca makes your next best choice, with 320 calories, 12 grams of fat, 4.5 grams of saturated fat, 470 milligrams of sodium, 42 grams of carbs, 6 grams of fiber and 11 grams of protein per small serving.

Salad Options

A small serving of any of the salads at Noodles and Company has 330 calories or less, but all are a bit high in sodium. For calorie counters, go for the small Med Salad, which has 170 calories, 7 grams of fat, 2 grams of saturated fat, 500 milligrams of sodium, 22 grams of carbs, 4 grams of fiber and 5 grams of protein.

The Grilled Chicken Caesar salad is lowest in carbs but the highest in calories, with 330 calories, 18 grams of fat, 5 grams of saturated fat, 790 milligrams of sodium, 12 grams of carbs, 2 grams of fiber and 29 grams of protein in a small serving.

Healthy Sandwiches

If you're in the mood for a sandwich, consider The Med or The Veggie Med. The sandwiches have 320 to 350 calories, 12 grams of fat, 3 to 3.5 grams of saturated fat, 770 to 780 milligrams of sodium, 40 to 43 grams of carbs, 2 to 3 grams of fiber and 10 to 21 grams of protein. The Med is higher in protein and calories than The Veggie Med.

Avoid the Wisconsin Cheesesteak, which contains 570 calories, and the Mmmeatball sandwich, which contains a whopping 790 calories.

Make Your Own Meal

You may be able to make your own healthy meal using the Meat or Tofu and Extras part of the menu at Noodles and Company. Consider sauteed shrimp with the tossed green side salad with balsamic dressing, which has 140 calories, 5.5 grams of fat, 1 gram of saturated fat, 425 milligrams of sodium, 4 grams of carbs, 1 gram of fiber and 14 grams of protein.

The grilled chicken breast and salad also makes a good option, but it's a little higher in calories and sodium, with 180 calories, 8.5 grams of fat, 1.5 grams of saturated fat, 495 milligrams of sodium, 4 grams of carbs, 1 gram of fiber and 23 grams of protein.

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