What is the Healthiest Thing at Noodles and Company?

January 13, 2026 •

3 min read

Many regular-sized bowls at Noodles and Company contain a high number of calories, but healthy options exist if you know where to look. The healthiest choices often include salads, soups, and customizable vegetable-based 'Zoodle' bowls.

Quick Summary

The healthiest choices at Noodles & Company involve customizable salads, soups, and Zoodle dishes, which are lower in calories and higher in vegetables. Ordering strategies, like smaller portions and lean protein, improve nutritional profiles.

Key Points

Start with Greens or Zoodles: Choose a salad base or Zucchini Noodles to lower carb and calorie counts.
Choose Lean Protein: Grilled chicken, shrimp, and tofu are the healthiest protein options.
Control the Sauce: Request sauce on the side or use lighter sauces to manage fat, sugar, and sodium.
Shrink Your Portion Size: Ordering a smaller portion reduces calorie and fat content.
Med Salad with Chicken is a Top Contender: This balanced meal is a consistently recommended healthy option.
Beware of Sodium: Check the nutritional info for sodium content, especially in soups and salads.
Add More Veggies: Ask for extra vegetables to increase fiber and nutrients.

Finding a nutritious meal at Noodles and Company can be achieved by understanding the menu. It is key to look beyond the heavy pasta dishes and explore lighter categories such as salads, soups, and vegetable-based noodles. The Med Salad with Chicken and the Chicken Noodle Soup are highlighted as excellent, lower-calorie choices. The best choice depends on specific dietary needs and customization.

The Healthiest Menu Options

Med Salad with Chicken

The Med Salad with Chicken is one of the healthiest and most balanced options available. It has grilled chicken on greens, providing lean protein and essential vitamins. With approximately 430-440 calories, it's a filling meal. While lower in calories, sodium content can be high.

Chicken Noodle Soup

For a warm meal, the Chicken Noodle Soup is a solid choice. A side bowl is low-calorie, while a regular-sized bowl is a balanced meal. Sodium levels can be high, so it is best to check the nutritional information first for those monitoring sodium.

Zucchini-Based Dishes (Zoodles)

The introduction of Zoodles revolutionized healthy eating at Noodles and Company. These vegetable noodles offer a low-carb, nutrient-dense base. The small Zucchini Orange Chicken bowl is packed with protein and vegetables while being low in calories and fat. Custom Zoodle bowls allow for control over ingredients.

Smart Customization for a Healthier Meal

One of the biggest advantages of Noodles and Company is the ability to customize almost any dish. This makes it possible to make a healthier meal.

Swap Noodles: Replace traditional pasta with Zoodles for fewer carbs and calories. Half Zoodles and half pasta is also an option.
Choose Lean Protein: Opt for grilled chicken breast, shrimp, or organic tofu instead of steak or meatballs to manage fat and calories.
Modify Sauce: Sauces are often high in fat, sugar, and sodium. Ask for sauce on the side or 'light sauce' to control intake. Vinaigrette-based sauces are often lighter than creamy ones.
Add Extra Veggies: Increase nutrient and fiber intake by asking for extra vegetables like spinach, broccoli, or mushrooms. This also adds bulk.
Portion Control: Order a 'small' size instead of 'regular' to cut down on calories automatically.

Nutritional Comparison of Healthy Noodles and Company Options


Meal Option	Approx. Calories (Regular)	Protein (g)	Net Carbs (g)	Key Health Benefit
Med Salad with Chicken	430–440	~37	~31	High protein, lean meal
Chicken Noodle Soup	360	~30	~39	Low calorie, high protein soup
Zucchini Orange Chicken (Small)	450	~30	~19	Lower carb, high vegetable content
Japanese Pan Noodles (Customized)	Varies greatly	Varies	Varies	Low fat, easily customized

Conclusion

The healthiest item at Noodles and Company is likely the Med Salad with Chicken. However, the best way to ensure a healthy meal is through customization. By utilizing Zoodle or salad bases, choosing lean proteins, and managing sauce and portion sizes, a nutritious meal can be created from nearly any menu item. The Noodles and Company online nutrition calculator provides detailed information to help make the best choices.

Note: Nutritional information can vary depending on portion size and preparation. Always check the official Noodles and Company website for the most accurate and up-to-date information.

Frequently Asked Questions

Dishes made with Zucchini Noodles (Zoodles) tend to be the lowest-calorie noodle options. A small Zucchini Orange Chicken is around 450 calories and is packed with protein and vegetables.

Yes, the Med Salad with Chicken is one of the healthiest items. It provides a good balance of lean protein and vitamins from the greens for a moderate calorie count, although sodium can be high.

Yes, the menu is highly customizable. You can make almost any dish healthier by swapping regular pasta for Zoodles, choosing a smaller portion, selecting a lean protein, and asking for light sauce or sauce on the side.

To keep your meal healthy, avoid creamy, cheese-heavy dishes like the Wisconsin Mac & Cheese and high-sugar items like the regular Pad Thai, which can have over 1,000 calories per serving.

Yes, BUFF bowls are excellent healthy options. They replace traditional noodles with a bed of spinach and are lower in carbohydrates and calories while being high in protein and vegetables, such as the BUFF Japanese Pan with Steak.

Noodles and Company provides a nutritional calculator on their website where you can build your meal and see the exact caloric and nutritional breakdown, which is helpful for those with specific dietary needs.

Certain kids' meals, like the Grilled Chicken Breast with Marinara, are low in calories and a decent source of protein. You can further improve the meal by selecting healthier sides like applesauce or broccoli.