Are Noodles and Company Penne Rosa Healthy?

December 5, 2025 •

3 min read

According to nutritional data, a regular-sized serving of Noodles and Company's Penne Rosa contains 720-790 calories, over half a day's worth of saturated fat, and high sodium levels. This makes the standard Penne Rosa a less-than-healthy option, but smart customizations can significantly improve its nutritional profile.

Quick Summary

The standard Penne Rosa from Noodles and Company is high in calories, saturated fat, and sodium due to its heavy cream sauce. While not inherently a healthy choice, it can be modified to reduce its unhealthy components.

Key Points

High in Calories: A regular-sized Penne Rosa contains 720-790 calories, making it a heavy meal for one person.
Saturated Fat Heavy: The heavy cream sauce leads to high saturated fat, accounting for over 95% of the Daily Value in one serving, a risk factor for heart health.
High in Sodium: With 680-890 mg of sodium, the dish is high in salt, which can be a concern for blood pressure and heart health.
Customization is Key: You can make it healthier by ordering a smaller portion, swapping to LEANguini or zucchini noodles, or adding extra vegetables and lean protein.
Make it at Home for Control: Cooking a copycat recipe at home with low-fat cream cheese or cottage cheese is an effective way to cut down on calories and fat while increasing protein.
Nutrient Trade-offs: The dish includes healthy vegetables like spinach and mushrooms, but their benefits are often outweighed by the high fat and sodium content of the sauce.

A Closer Look at Penne Rosa's Nutritional Profile

The popularity of Noodles and Company's Penne Rosa stems from its creamy, flavorful sauce and fresh ingredients like mushrooms and spinach. However, the key to its rich taste—a spicy tomato cream sauce—is also its main nutritional downfall. A regular-sized bowl is loaded with heavy cream and cheese, contributing to its high calorie and saturated fat count. This puts it in a category far from what's typically considered a healthy, balanced meal. The dish, while satisfying, contains nutritional elements that can negatively impact a balanced diet, particularly for those watching their fat and sodium intake.

The Breakdown of the Standard Penne Rosa

To fully understand the nutritional impact, let's dissect the components of a regular Penne Rosa. At its core, the meal is made up of refined white flour pasta, a high-fat cream and tomato sauce, and a topping of parmesan or feta cheese. While it does include some vegetables like spinach and mushrooms, their health benefits are overshadowed by the unhealthy aspects of the creamy sauce. The inclusion of heavy cream drastically increases the saturated fat, which is linked to an increased risk of heart disease when consumed excessively. Additionally, the dish's high sodium level contributes to concerns about blood pressure and overall heart health.

How to Customize for a Healthier Penne Rosa

Noodles and Company offers several ways to modify your meal, which is great for health-conscious diners. Making a few simple swaps can transform the high-calorie dish into a much lighter option.

Choose a smaller portion: Opting for a small bowl instead of a regular can cut the calories almost in half.
Modify the sauce: Requesting less cream or a different sauce base can reduce fat content significantly.
Add extra vegetables: Asking for extra spinach, mushrooms, and tomatoes will boost the fiber and nutrient content without adding a lot of calories.
Switch your noodles: For an even healthier twist, some locations may offer options like LEANguini or Zucchini Noodles, though menu availability varies.
Add lean protein: Incorporating grilled chicken or sautéed shrimp adds protein, making the meal more filling and balancing the macronutrients.

Comparison Table: Standard Penne Rosa vs. Customized Healthier Version


Nutritional Aspect	Regular Penne Rosa	Healthier Customization
Calories	720-790 kcal	360-410 kcal (small)
Total Fat	24-35 g	12-19 g
Saturated Fat	11-19 g	5 g
Sodium	680-890 mg	440 mg (small)
Carbohydrates	97-103 g	52 g (small)
Protein	23 g	11-23 g (depending on protein add-in)

Can you make a healthier version at home?

Yes, preparing a healthier version of Penne Rosa at home is very manageable. Many recipes online offer substitutions to reduce the fat and increase nutritional value. For instance, using low-fat cream cheese or cashews to create the creamy sauce instead of heavy cream is a popular alternative. Additionally, opting for whole wheat pasta, adding a greater variety of fresh vegetables, and controlling the amount of cheese and sodium are all strategies for a healthier meal.

The Bottom Line

The standard Noodles and Company Penne Rosa is not a healthy choice, primarily due to its high calorie, saturated fat, and sodium content. While it offers some beneficial ingredients like tomatoes, mushrooms, and spinach, these are overshadowed by the dish's heavier components. However, by opting for a smaller portion, modifying the sauce, and adding lean protein, you can significantly improve its nutritional value. For those seeking maximum health benefits, recreating a lighter version at home using whole wheat pasta and healthier cream alternatives is the best approach.

Conclusion

In conclusion, whether Noodles and Company's Penne Rosa is healthy depends entirely on how you order it. The default preparation is not aligned with standard healthy eating guidelines due to high levels of saturated fat and sodium. For those seeking a healthier meal, customization is key. Simple adjustments like choosing a smaller portion or adding lean protein can make a substantial difference. For ultimate health control, a homemade version offers the most flexibility to use healthier ingredients while still enjoying a delicious, creamy pasta dish.

Frequently Asked Questions

A regular-sized Penne Rosa from Noodles and Company can be considered fattening due to its high calorie and saturated fat content, with one serving containing 720-790 calories and a high percentage of your daily saturated fat intake.

To reduce calories, order a small bowl instead of a regular, which can have almost half the calories. You can also request less heavy cream or a different sauce base.

Yes, some Noodles and Company locations may offer alternative noodles like LEANguini or Zucchini Noodles, which are lower in carbohydrates and calories compared to the standard penne pasta.

Yes, with up to 890 mg of sodium per regular serving, the sodium level in the standard Penne Rosa can be a concern, especially for those with high blood pressure or those monitoring their salt intake.

You can add lean protein such as grilled chicken, sautéed shrimp, or seasoned tofu to increase the protein content and make the dish more filling.

Yes, requesting extra spinach, mushrooms, and tomatoes is a great way to boost the fiber and nutrient content of the dish without adding significant calories or unhealthy components.

A homemade Penne Rosa is generally a healthier alternative because you can control the ingredients, such as using whole wheat pasta and substituting heavy cream with healthier options like low-fat ricotta or cottage cheese.