Food on the Run: Noodles & Company

By , SparkPeople Blogger
Noodles & Company provides fresh wholesome and balanced meals at a predictable price in a fast friendly atmosphere.

You select your noodles from the Asian, Mediterranean or American fare. You can also select a protein to make your combination complete. They also offer smaller portion sizes in a package deal called the "trio" that allows you to select your noodles, protein and a side salad or soup.

Regardless of the selection or combination you make, the price is the same. How does this wholesome new approach to dining compare nutritionally?

Unfortunately this new approach to fast food dining is only in limited areas throughout 17 states and the D.C. area. I'm sure this is one chain that will begin to show up in more neighborhoods very soon. Even though there are not a lot of restaurants, I wanted to review it for our ongoing Food on the Run series so you could look one up and give it a try when you are traveling in the coming months.

Cautions to Consider

One of the biggest cautions for this fresh, wholesome, balanced restaurant is the large nutrient intake because of large portion sizes. All the regular size servings are high in most of the key nutrients we review and then when you add a protein to them – they can get quite high. One of my favorite dishes is the Penne Rosa with Shrimp. While it is made with healthy and fresh ingredients like mushrooms, tomato, spinach, olive oil, parsley and penne pasta, it also provides over 800 calories and 26 grams of fat largely because of the cream that is also included. It is delicious and healthy but takes a real bite out of my recommended intake for the day. Remember that our ongoing goal remains to select entrees that are around 250 calories and less than 10 grams of fat per serving. When having a complete meal, 350-500 calories with 10-15 grams of fat is a good guideline.

If you have allergies, you will want to use caution when visiting this restaurant. They use the Big Eight (milk, eggs, peanuts, tree nuts, fish, shellfish, soy and wheat) in their meals and cross contamination is highly likely. There are some lower sodium options but care must be taken as you combine to make a meal if you need to limit your sodium intake.

Noodles & Company


Japanese Pan Noodles - Small
Calories – 350
Fat – 4.5 grams
Sodium – 1080 mg
Carbohydrates – 66 grams
Fiber – 5 grams
Protein – 10 grams

Pad Thai - Small
Calories – 350
Fat - 10 grams
Sodium – 920 mg
Carbohydrates – 59 grams
Fiber – 3 grams
Protein – 6 grams

Bangkok Curry – Small
Calories - 250
Fat – 6 grams
Sodium – 430 mg
Carbohydrates – 42 grams
Fiber – 3 grams
Protein – 5 grams

Thai Curry Soup – Small
Calories – 240
Fat – 10 grams
Sodium – 790 mg
Carbohydrates – 35 grams
Fiber – 2 grams
Protein – 0 grams

Chinese Chop Salad - Small
Calories – 150
Fat – 7 grams
Sodium – 180 mg
Carbohydrates – 11 grams
Fiber – 3 grams
Protein – 3 grams


Tomato Basil Bisque - Small
Calories – 210
Fat – 12 grams
Sodium – 1760 mg
Carbohydrate – 23 grams
Fiber – 7 grams
Protein – 0 grams

The Mediterranean Salad - Small
Calories – 150
Fat – 6 grams
Sodium – 480 mg
Carbohydrates – 19 grams
Fiber – 2 grams
Protein – 5 grams


Buttered Noodles - Small
Calories – 310
Fat – 8 grams
Sodium – 790 mg
Carbohydrates – 42 grams
Fiber – 4 grams
Protein – 17 grams

House Marinara - Small
Calories – 330
Fat – 6 grams
Sodium – 360 mg
Carbohydrates – 53 grams
Fiber – 3 grams
Protein – 13 grams

Chicken Noodle Soup
Calories – 300 (Small – 150)
Fat – 4 grams (Small – 2 grams)
Sodium – 2290 mg (Small – 1150 mg)
Carbohydrates – 44 grams (Small – 22 grams)
Fiber – 10 grams (Small – 5 grams)
Protein – 20 grams (Small – 10 grams)


Seasoned Chicken Breast
Calories – 130
Fat – 2.5 grams
Sodium – 720 mg
Carbohydrates – 0 grams
Fiber – 0 grams
Protein – 22 grams

Parmesan Crusted Chicken
Calories – 190
Fat – 8 grams
Sodium – 620 mg
Carbohydrates – 17 grams
Fiber – 0 grams
Protein – 17 grams

Braised Beef
Calories – 190
Fat – 10 grams
Sodium – 370 mg
Carbohydrates – 0 grams
Fiber – 0 grams
Protein – 28 grams

Sautéed Beef
Calories – 210
Fat – 12 grams
Sodium – 480 mg
Carbohydrates – 0 grams
Fiber – 0 grams
Protein – 25 grams

Sautéed Shrimp
Calories – 35
Fat – 0 grams
Sodium – 190 mg
Carbohydrates – 0 grams
Fiber – 0 grams
Protein – 8 grams

Organic Tofu
Calories – 180
Fat – 11 grams
Sodium – 220 mg
Carbohydrates – 4 grams
Fiber – 0 grams
Protein – 16 grams

Trio Side Salads & Soups

Caesar Salad
Calories –160
Fat – 14 grams
Sodium – 390 mg
Carbohydrates – 5 grams
Fiber – 1 gram
Protein – 5 grams

Tossed Green Salad
Calories – 60
Fat – 6 grams (can ask for fat free dressing also)
Sodium – 140 mg
Carbohydrates – 3 grams
Fiber – 1 gram
Protein – 1 gram

Tomato Basil Bisque
Calories – 130
Fat – 7 grams
Sodium – 1100 mg
Carbohydrates – 14 grams
Fiber – 4 grams
Protein – 0 grams

Chicken Noodle Soup
Calories – 110
Fat – 1 gram
Sodium – 780 mg
Carbohydrates – 16 grams
Fiber – 4 grams
Protein – 8 grams

Healthier Options to Try

Japanese Pan Noodle Trio with Shrimp, tossed green side salad with fat-free Asian Dressing
Calories – 415
Fat – 5 grams
Sodium - 1410 mg
Carbohydrates – 69 grams
Fiber – 6 grams
Protein – 19 grams

Bangkok Curry Noodle Trio with Shrimp, tossed green side salad with fat-free Asian Dressing
Calories – 310
Fat – 6 grams
Sodium – 760 mg
Carbohydrates – 45 grams
Fiber – 4 grams
Protein - 14 grams

Have you tried Noodles & Company? If so, what did you think? If not, is this an option you would try if you had the opportunity?

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USMAWIFE 5/28/2017
thanks for the information Report
Thank you for including the sodium. So many of us need that information. Report
I'm really glad to see this article. We'd been waiting (and waiting and waiting...) for a Noodles & Co to come here to Wichita - Finally. Dec. 17, 2010. I've had the trio both times and the place has been so overrun with people that I just ordered "to go", just in case we couldn't get seats. As a result, I didn't feel obligated to eat it all in one sitting - and even though portions are smaller in the "trio", it's still very filling. So I just took the rest home and ate it for another meal!!

Fast forward 7 years - because of the soybean used in so many of their dishes, I rarely come here any more. The shellfish allergens I could work around as that was usually a matter of switching chicken for the shrimp, etc. But the noodles themselves seem to use soybean products. I'll need to go try it out again soon, see if any changes have happened. Report
This post makes me so happy! I love Noodles and Co but have been avoiding it since starting to watch my diet because I assumed everything there was full of fat and calories - I am very happy to learn that there are some healthy options there, and the japanese pan noodles were already my favorite! Report
I love Noodles and Co. I ate there all the time in college, but my area now doesn't have them! They are so good! Report
I love Noodles & Co., but we unfortunately don't yet have it in Northeast Ohio. I've always loved the WI Mac & Cheese, but I think it's about time to branch out to other options! Report
I've seen this place in town. Nice to know what it is! Report
Thank you Thank you Thank you. I love this series of articles. I love Noodles & Company and my kids love it too. This is such a big help. Report
We're doing some home renovation and Noodles & Co. is right next door to Lowe's - I ate there 3 times last week! :) I rarely eat out during the week, but with work and a construction zone house, it was a great option for something quick and yummy - and a good excuse to escape. Love the Bangkok Curry with Shrimp! and they have Fresca! - I don't know of any other restaurant with Fresca as a drink option. Report
i agree, i totally love noodles!! i usually get the small mac and cheese with regular chicken... mmmmm now i want to go there soon! haha. it's my favorite meal to go "out and treat myself" without actually being too naughty! haha. i also really like the pad thai, but the sodium on that one is a lot higher so i don't get it often. Report
When I read this article just a few weeks ago, it didn't mean much to me, but now I found out we are getting Noodles&Company this summer. I hadn't plan on trying it because it is taking the place of a long time business, but after re-reading the article, it may be too healthy not to try and the price sounds about right. Report
This is one of my favorite places to eat on the go! Great to know it's not too terribly horrible for us! Report
I've never heard of this place, so I'm guessing it's not around where I live.
I don't think we have this restaurant near us, but it sounds good and I would like to try it. Report
I wish they used the Tofu noodles rather than pasta noodles - much better and way lower in calories (20 calories per serving!) Report
OMG, I LOVE Noodles!!!! I usually get the Penna Rosa, or the Whole Grain Tuscan Fettuccine, both with Parmesan Crusted Chicken Breast!!!! The prices are so reasonable....And if I want to reward myself, I get the rice krispy. :) Report
I like Noodles and Company quite a bit. While I prefer the mac and cheese, I try to make it healthier by adding some broccoli and mushrooms. I also save half of it (even when having the "small" size) for another meal. Report
I love Noodles& Company. My daughters love eating there, and I always know I can get a healthy meal if I choose to go along. My favorite is the Tomato Basil Bisque with the Parmesan Crusted Chicken. Yum! Report
I'm so glad Noodles turned out to be so healthy! I absolutely LOVE the Japanese Pan Noodles! Report
We have them here in WI and I LOVE it:) My favorite is the Japanese Pan Noodle Trio with shrimp and tossed green salad with fat free asian dressing. It's low in calories and very filling. Report
As far as I know, this food chain hasn't made it to the New England area yet. Not sure I need to add this to my repertoire, though. Report
I've seen this restaurant everywhere around the DC area, but I've never been. Thanks for this, I will try one of these options one day. Report
I freaking LOVE Noodles!!! Usually any place I dine out there's one thing that I get each time I go there. Noodles is the only place where I have a hard time deciding what to order!!! Report
I wonder how the calories were calculated for the tofu? From what I understand, tofu comes in at about 20 calories per ounce. On a recent visit to Noodles I was told the portion size for tofu was 3 ounces which would equal 60 calories, not 180. Have I been eating more calories than I thought? ! Report
Too funny- my husband came home and said "they are opening this new restaurant called Noodles & Co- I want to try it" I'm reading this blog...
So yes- we'll be going! Report
I LOVE noodles. it's the best and I don't have to worry about as many sabotages as my other favorite place, chipotle. Report
I love Noodles! I like to get the Med Salad with seared chicken. Go to their website and sign up for their e-club. You'll get free noodles on your birthday! Yum! Report
I would love to try this place, I'll have to see if we have any here in Southern California. Report
I would try Noodles & Co if I didn't have any other healthy food options on the road. Most of their dishes are very high in sodium which doesn't help the waist line or blood pressure. I would eat there but would want to see the sodium and calorie count of their options prior to choosing what to eat. Report
There is one in Kansas City, but I have not tried it yet. I need to find out if they have any good vegan dishes. Report
i never heard of this place, but would like to try the place out... Report
I love it!!! It is about a mile walk from my work and I go every Friday! I get the whole wheat tuscan linguine, which wasn't on here but it isn't too bad for you, I think the sodium is the problem but you just adjust for the rest of the day. Report
Noodles and Co is a big favorite of ours! The nutritional info on the website is fantastic!!! It makes it really easy to plan a meal out . We have one in Bloomington, IL. An hour away, but we go there as often as possible! Report
I LOVE Noodles and Company. I recently discovered it. The Bankok Curry is my favorite, so far. My husband will not eat there, though, because they cannot tell him wether there is MSG in the food or not. (He has a sensitivity to it.) Report
Noodles oh my, I love noodles for lunch, dinner and anywhere in between,I have never heard of this place. I would like to try one of these days. I also like the stuff potato place, in the Peoria Mall in Illinois. Come to think of it I best not go. I don't know if I can pass up the white sauce. :o( Report
We don't have a Noodles and Company in NH, but I wish we did I would love to try it. I went to my first Japanese restaurant in Florida aqnd I just loved it. Report
Not familiar with this place. I do love to eat at the Japanese Restaurants in Pensacola. Loved grilled salmon and salad with ginger dressing. Report
I love this place!! Report
I love this restaurant and am pleased that several are now open in my area. Thanks for posting some new trios to try. Although I don't eat seafood, I see some viable chicken options for me. My challenge at Noodles (and other restaurants) is the high sodium content of most entrees. I love the tomato basil bisque! I often go past 2300 mg of sodium on any day that I eat out. Report
I don't have one where I live, but would try it if one came close by. Sounds good! Report
Presently there are none around where I live. It sounds healthy so I probably would give it a try given a chance. Report
The only problem that I have is with the sodium amount. What do you recommend for someone who also needs help with limiting salt intake? Anyone can answer. Report
Noodles and Company is a great place to eat. We have several here in Madison, WI, but I never realized that the selections were so low in calories. Thanks for sharing the information. I will go there more often now and choose the lower calorie options. Report
I love to eat at this restaurant. We don't have one where I live, however, whenever I visit my daughter in Minneapolis I try to make sure to get there. Thanks for sharing this information. Report
I've never heard of this restaurant but looked for my closet location and will visit next time I'm in Charlotte. I think I'd really like the food, just hope I don't choose the wrong thing! Report
Loved the food there, my wife and I were looking for a healthy place to eat and found it nice. Report
I tried it an liked it. I have learn to stay away from the white cream like alfredo sauce and do olive oil with garlic choices Report
Thanks! I seee one is about to open in the Mall of America. I love pasta and make it once or twice a week. The Asian trio would be delightful to enjoy. Report
Great place to eat Report
Sounds yummy, but we don't have anything like that around here. I've made angel hair pasta with quick stir-fried shrimp with garlic, tomatoes, spinach, and a drizzle of olive oil - yummy! (and who needs cream sauce on anything? Not me! I'm a Sparker!) Report
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