Noodles & Company offers a diverse menu with plenty of options for health-conscious diners. From zucchini noodles to lean proteins and veggie-packed dishes, there are numerous ways to enjoy a nutritious meal at this popular restaurant chain. The nutrition calculator on the Noodles & Company website allows customers to easily see the impact of individual components on their dish, making it simple to create a balanced meal that fits their dietary needs.
Customization is key at Noodles & Company, with the ability to substitute ingredients and add or remove toppings to suit individual preferences. Zoodles, made from zucchini, provide a low-calorie, low-carb alternative to traditional pasta, perfect for those following paleo or keto diets. Whole grain options are also available for those seeking additional fiber and nutrients in their meals.
The menu features Mediterranean-inspired dishes, Asian-influenced noodle bowls, and classic Italian favorites, all of which can be tailored to create healthier versions. By focusing on vegetable-rich options, lean proteins, and mindful portion sizes, diners can enjoy flavorful meals without compromising their health goals at Noodles & Company.
Understanding Nutritional Information
Noodles & Company provides detailed nutritional information for their menu items. Analyzing this data allows customers to make informed choices aligned with their dietary goals and health needs.
Analyzing Calories and Macros
Calories in Noodles & Company dishes range widely. A regular Wisconsin Mac & Cheese contains 670 calories, while a small Zoodles Garlic & Wine Sauce with Grilled Chicken has only 250 calories.
Protein content varies too. The Grilled Orange Chicken Lo Mein offers 25 grams of protein, supporting muscle maintenance and satiety.
Fat levels differ across menu items. The Pasta Fresca has 11 grams of fat, while the Alfredo MontAmore contains 38 grams.
Sodium Contents in Meals
Many Noodles & Company dishes contain high sodium levels. The Spaghetti and Meatballs has 1580 mg of sodium, over 65% of the recommended daily intake.
Lower sodium options exist. The Japanese Pan Noodles with Tofu contains 960 mg of sodium.
Customers watching their sodium intake should consider customizing meals or choosing lower-sodium sides like the Tomato Basil Bisque with 570 mg.
Recognizing Healthier Fats
Noodles & Company uses a variety of fats in their dishes. Some items contain healthier unsaturated fats from ingredients like olive oil and avocados.
The Penne Rosa with Parmesan-Crusted Chicken includes 17 grams of total fat, with only 3.5 grams from saturated fat.
For heart-healthy options, consider dishes with lean proteins and vegetable-based sauces, which often have better fat profiles.
Carbohydrates and Fiber in Balance
Carbohydrate content varies significantly across the menu. The regular Buttered Noodles contains 97 grams of carbs, while the Zoodles Garlic & Wine Sauce has only 8 grams.
Fiber is an important consideration. The Whole Grain Tuscan Fresca provides 8 grams of fiber, supporting digestive health.
For those managing carb intake, Zoodles offer a low-carb alternative. The Zoodles Spicy Peanut Saute with Grilled Chicken contains just 18 grams of carbs and 6 grams of fiber.
Healthy Pasta Alternatives
Noodles & Company offers several nutritious alternatives to traditional pasta dishes. These options cater to various dietary needs and preferences while maintaining flavor and satisfaction.
Zucchini Noodles and Their Benefits
Zucchini noodles, also known as zoodles, are a popular low-carb substitute for regular pasta. They’re made from spiralized zucchini, providing a nutrient-dense base for many dishes. Zoodles are rich in vitamins A and C, fiber, and antioxidants.
These veggie noodles have significantly fewer calories than traditional pasta. They’re ideal for those watching their carbohydrate intake or seeking to increase their vegetable consumption. Noodles & Company offers zucchini noodles as a base for several menu items.
The restaurant’s Zucchini Pesto with Grilled Chicken is a prime example of a healthy zoodle dish. It combines the benefits of zucchini noodles with lean protein and a flavorful sauce.
Whole Grain and Gluten-Free Options
For those seeking more fiber and nutrients, Noodles & Company provides whole grain pasta options. These contain more vitamins, minerals, and fiber than refined pasta. Whole grain pasta can help regulate blood sugar levels and promote feelings of fullness.
Gluten-sensitive customers can enjoy gluten-free pasta made from rice or other gluten-free grains. These options allow those with celiac disease or gluten sensitivity to enjoy pasta dishes safely.
The restaurant also offers cauliflower-infused rigatoni as a unique, gluten-free alternative. This innovative pasta provides the texture of traditional noodles with added vegetable nutrition.
Innovative Pasta Dishes
Noodles & Company continually introduces creative, healthier pasta dishes. Their Cauliflower Gnocchi is a lower-carb alternative to traditional potato gnocchi. It’s gluten-free and provides a serving of vegetables in each portion.
The restaurant’s customization options allow guests to create healthier meals. Diners can add extra vegetables or lean proteins like grilled chicken to boost the nutritional value of their dishes.
Noodles & Company also offers lighter sauces and dressings to reduce calorie content. Their light Italian dressing and spicy Korean-inspired sauce are flavorful, lower-calorie options for pasta dishes.
Protein Choices for Nutrition and Taste
Noodles & Company offers a variety of protein options to enhance both the nutritional value and flavor of their dishes. These choices cater to different dietary preferences and health goals.
Opting for Lean Proteins
Grilled chicken is a popular lean protein choice at Noodles & Company. It provides a good balance of protein without excessive fat. Each serving of grilled chicken adds about 11 grams of protein to a dish.
Marinated steak is another option for those seeking a protein boost. It offers a rich flavor and approximately 14 grams of protein per serving. While slightly higher in fat than chicken, it’s still a relatively lean choice.
For pescatarians, Noodles & Company offers parmesan-crusted chicken as an alternative. This option combines the lean protein of chicken with a flavorful coating.
Plant-Based Protein Selections
Tofu is the primary plant-based protein offered at Noodles & Company. It’s a versatile option that absorbs flavors well and provides about 8 grams of protein per serving.
For those following a vegan diet, many of the restaurant’s vegetable-based dishes can be customized to increase protein content. Adding extra vegetables like broccoli or spinach can boost the overall nutritional profile.
Noodles & Company also offers meatless options in some of their pasta dishes. These selections use plant-based ingredients to mimic the texture and flavor of meat while providing a protein source for vegetarians and vegans.
Salads and Soups as Healthy Companions
Noodles & Company offers nutritious salads and soups to complement their pasta dishes. These options provide a balanced meal with fewer calories and added nutrients.
Selecting Nutrient-Rich Salads
The Med Salad stands out as a healthy choice, packed with fresh vegetables and lean protein. It features mixed greens, tomatoes, cucumbers, and grilled chicken breast. The Caesar Salad is another option, but be mindful of the dressing to keep calories in check.
For a customizable experience, diners can add extra vegetables to their salads. This boosts fiber intake and enhances nutritional value. Opt for vinaigrette dressings on the side to control portions.
Salads at Noodles & Company can be ordered as sides or main dishes. As a side, they complement pasta dishes without adding excessive calories.
Choosing Wholesome Soups
Chicken Noodle Soup is a comforting, low-calorie option. It provides warmth and protein with only 360 calories per bowl. The soup contains 41 grams of carbs and 2.5 grams of saturated fat.
Thai Curry Soup offers a flavorful alternative with vegetables and aromatic spices. For a vegetarian choice, Tomato Basil Bisque provides a rich taste without meat.
Soups can be paired with small portions of pasta or salads for a balanced meal. They add variety and nutrients to the dining experience without overwhelming calorie counts.
When selecting soups, consider sodium content. Ask for nutritional information to make informed choices that align with dietary needs.
Customizing Your Meal for Dietary Needs
Noodles & Company offers numerous options to tailor meals according to individual dietary requirements and health goals. Customers can modify dishes and access detailed nutritional information to make informed choices.
Flexible Options for Custom Meals
Noodles & Company provides several ways to customize orders. Guests can swap regular noodles for gluten-free, whole grain, or zucchini noodles. Protein options include tofu, chicken, steak, and shrimp.
Vegetable add-ons allow for increased nutrient intake. Sauces can be adjusted or served on the side to control calorie and fat content. Portion sizes are flexible, with regular and small sizes available for most dishes.
For those with specific dietary needs, many menu items can be adapted for gluten-free, low-carb, vegetarian, and vegan diets. The restaurant also offers diabetes-friendly and low-fat meal options.
Using Dietary Lifestyle Calculators
Noodles & Company offers a Nutrition, Allergen & Dietary Lifestyle Calculator on their website. This tool provides comprehensive nutritional information for all menu items.
Users can select specific dietary requirements to view suitable or customizable dishes. The calculator displays key nutritional data such as calories, fat, carbohydrates, and protein content.
Allergen information is clearly listed, helping guests with food sensitivities make safe choices. The tool also allows customers to compare different meal options and modifications side-by-side.
By utilizing this calculator, diners can easily align their meal choices with personal health goals and dietary restrictions before visiting the restaurant.
International Flavors with a Healthy Twist
Noodles & Company offers a diverse menu inspired by global cuisines. Their international dishes showcase health-conscious options that balance flavor and nutrition.
Asian-Inspired Dishes
Pad Thai features rice noodles, vegetables, and a tamarind sauce. This dish can be customized with lean proteins like chicken or tofu. For a lower-carb option, try the Japanese Pan Noodles with udon noodles, vegetables, and a savory sauce.
The Spicy Korean Beef Noodles combine protein and vegetables in a flavorful dish. Diners can request less sauce or extra vegetables to reduce calories.
Zucchini noodles are available as a substitute in many Asian dishes, significantly lowering the carbohydrate content.
Italian Favorites Reimagined
Pesto Cavatappi offers a lighter take on traditional pasta dishes. The spiral noodles are tossed with basil pesto, garlic, mushrooms, and tomatoes.
Spaghetti can be ordered with marinara sauce and topped with lean proteins like grilled chicken. The Alfredo MontAmoré provides a creamy option that can be lightened by requesting less sauce.
For a vegetable-forward choice, the Zucchini Pesto Cream combines zucchini noodles with a lighter pesto cream sauce.
Global Influences on Health-Conscious Dishes
Pasta Fresca blends Mediterranean flavors with fresh vegetables and a light balsamic dressing. This dish can be customized with whole grain pasta for added fiber.
The menu features dishes inspired by Thai, Korean, and Italian cuisines, often with a health-conscious twist. Diners can opt for vegetable-based noodles or request extra vegetables in any dish.
Many international flavors are available as salads, providing low-carb alternatives. Customization options allow guests to create balanced meals that suit their dietary needs.
Addressing Common Health Concerns
Noodles & Company offers options to address various dietary needs and health concerns. The menu provides choices for calorie-conscious diners, those seeking antioxidant-rich foods, and individuals managing specific health conditions.
Low Calorie and Low Carb Options
Noodles & Company features several low calorie and low carb dishes for health-conscious customers. The Zoodles Garlic & Wine sauce with grilled chicken breast contains only 330 calories and 10g of carbohydrates.
For a vegetarian option, the Japanese Pan Noodles with tofu has 510 calories. The Cauliflower Rigatoni in Light Onion Cream Sauce is another lower-calorie choice at 470 calories.
To reduce carbs further, guests can substitute regular noodles with Zoodles (spiralized zucchini) in many dishes. This swap can significantly lower the carbohydrate content of meals.
Antioxidant-Rich Menu Items
Several menu items at Noodles & Company contain ingredients high in antioxidants. The Med Salad with Chicken includes spinach, tomatoes, and cucumber – all rich in vitamins and antioxidants.
The Pesto Cavatappi features basil pesto, known for its antioxidant properties. Adding broccoli or spinach to any dish boosts its antioxidant content.
For a antioxidant-packed meal, try the Veggie Med Salad with Lemon Dressing. It combines nutrient-dense ingredients like kale, tomatoes, and olives.
Navigating the Menu for Specific Health Conditions
Noodles & Company caters to various dietary restrictions and health conditions. For gluten-sensitive individuals, the restaurant offers gluten-free fusilli pasta and clearly marks gluten-free options on the menu.
Those watching sodium intake can request no added salt in their dishes. The Tomato Basil Bisque is a lower-sodium soup option at 590mg per regular serving.
For heart-healthy choices, the Grilled Orange Chicken Lo Mein has just 2.5g of saturated fat. Vegetarian and vegan guests can enjoy the Japanese Pan Noodles or Cauliflower Rigatoni without cheese.
The menu also includes a nutrition calculator to help customers make informed choices based on their specific health needs.
Shareables and Extras
Noodles & Company offers a variety of shareable appetizers and extras to complement their main dishes. These options can add flavor and variety to your meal, but it’s important to choose wisely to maintain a balanced diet.
Lighter Bites and Sides
Potstickers are a popular shareable at Noodles & Company. A regular order contains 380 calories, 10g fat, and 16g protein. While not the lightest option, they can be a reasonable choice when shared among a group.
Korean BBQ Meatballs provide a protein-packed option with bold flavors. These can be a smart choice for those looking to increase their protein intake while enjoying a tasty appetizer.
For lighter sides, consider adding a small side salad or fresh vegetables to your meal. These options can boost nutrient intake without significantly increasing calorie count.
Adding Flavor Without Excess Calories
Noodles & Company offers various sauces and toppings that can enhance flavor without adding excessive calories. Opt for lighter sauces like their light onion sauce or a sprinkle of fresh herbs.
Consider adding vegetable toppings to your dish for extra nutrients and flavor. Mushrooms, bell peppers, and broccoli are low-calorie options that can bulk up your meal.
For a protein boost without heavy sauces, try adding grilled chicken or tofu to your dish. These lean protein sources can help increase satiety without compromising on health goals.