The Healthiest Options at Noodles & Company, Ranked (2023)

Eating healthy doesn't have to be boring, even at fast-food restaurants like Noodles & Company. With a variety of options, you can find meals that are both delicious and nutritious. The key is to focus on protein-rich choices that won't break your calorie bank.

The Healthiest Options at Noodles & Company, Ranked by Protein Efficiency

To help you navigate the menu, we ranked the healthiest options based on their protein-per-calorie efficiency. This metric highlights the best choices for those looking to maximize protein intake while keeping calories moderate.

Rank	Menu Item	Calories	Protein	Protein/100cal
1	Grilled Chicken Breast	90 kcal	17 g	18.9 g
2	Sauteed Shrimp	70 kcal	11 g	15.7 g
3	Naturally Raised Pork	160 kcal	22 g	13.8 g
4	Marinated Steak	120 kcal	16 g	13.3 g
5	Chicken Noodle Soup, Side	110 kcal	11 g	10 g
6	The Med Salad w/ Chicken, Small	230 kcal	22 g	9.6 g
7	Grilled Chicken Caesar, Small	240 kcal	21 g	8.8 g
8	Parmesan Crusted Chicken Breast	200 kcal	17 g	8.5 g
9	Chicken Noodle Soup, Small	180 kcal	14 g	7.8 g
10	Chicken Noodle Soup, Regular	340 kcal	26 g	7.6 g
11	The Med Salad w/ Chicken, Regular	370 kcal	27 g	7.3 g
12	Spicy Chipotle Adobo w/ Chicken, Small	530 kcal	34 g	6.4 g
13	Grilled Chicken Caesar, Regular	390 kcal	25 g	6.4 g
14	BBQ Pork Mac, Small	690 kcal	43 g	6.2 g
15	Chicken Veracruz Salad, Small	360 kcal	21 g	5.8 g

Our top pick is the Grilled Chicken Breast, which offers an impressive 18.9 grams of protein per 100 calories. Following closely are the Sauteed Shrimp and Naturally Raised Pork, showcasing a range of delicious options that cater to different tastes.

Best Filling Meals Under 500 Calories at Noodles & Company

If you're looking for filling high-protein meals under 500 calories, Noodles & Company has you covered. Choices like the Grilled Chicken Breast and Sauteed Shrimp provide satisfying portions without the excessive calories.

Menu Item	Calories	Protein	Protein/100cal
The Med Salad w/ Chicken, Regular	370 kcal	27 g	7.3 g
Chicken Noodle Soup, Regular	340 kcal	26 g	7.6 g
Grilled Chicken Caesar, Regular	390 kcal	25 g	6.4 g
Naturally Raised Pork	160 kcal	22 g	13.8 g
The Med Salad w/ Chicken, Small	230 kcal	22 g	9.6 g
Chicken Veracruz Salad, Small	360 kcal	21 g	5.8 g
Wisconsin Mac & Cheese, Small	490 kcal	21 g	4.3 g
Grilled Chicken Caesar, Small	240 kcal	21 g	8.8 g
5 Korean BBQ Meatballs w/ Gochujang Barbecue Sauce, Small	440 kcal	17 g	3.9 g
Grilled Chicken Breast	90 kcal	17 g	18.9 g
Parmesan Crusted Chicken Breast	200 kcal	17 g	8.5 g
Thai Green Curry w/ Shrimp, Small	440 kcal	16 g	3.6 g

These meals not only keep you full but also support your nutritional goals. Enjoying high-protein options can help you feel energized and satisfied throughout the day.

Lightest Picks Under 250 Calories

Menu Item	Calories	Protein
Sauteed Shrimp	70 kcal	11 g
Baguette	90 kcal	5 g
Grilled Chicken Breast	90 kcal	17 g
Chicken Noodle Soup, Side	110 kcal	11 g
Marinated Steak	120 kcal	16 g
The Med Salad, Small	140 kcal	5 g
Seasoned Tofu	160 kcal	9 g
Naturally Raised Pork	160 kcal	22 g
Chicken Noodle Soup, Small	180 kcal	14 g
Parmesan Crusted Chicken Breast	200 kcal	17 g
3 Potstickers w/ Soy Dipping Sauce, Small	220 kcal	8 g
The Med Salad w/ Chicken, Small	230 kcal	22 g

For those seeking lighter picks, the Chicken Noodle Soup and The Med Salad with Chicken offer great protein while remaining relatively low in calories. These options are perfect for a quick, nutritious meal without the heaviness.

Noodles & Company vs. Other Chains: Healthiest Pick

When comparing Noodles & Company to other fast-food chains,

Chain	Best Protein-Per-Calorie Pick	Calories	Protein	Per 100cal
Noodles & Company	Grilled Chicken Breast	90 kcal	17 g	18.9 g
McDonald's	Artisan Grilled Chicken Sandwich	380 kcal	37 g	9.7 g
Wendy's	Grilled Chicken Sandwich	360 kcal	35 g	9.7 g
Chick-fil-A	6 Grilled Nuggets Kids Meal	110 kcal	13 g	11.8 g

you'll find that Noodles & Company prioritizes quality ingredients and offers a variety of healthy choices. Many other chains may lack the same focus on protein efficiency, making Noodles & Company a standout for health-conscious diners.

How to Track Noodles & Company in Nutrola

Eating well at Noodles & Company comes down to picking high-protein, moderate-calorie items and actually logging them. "A grilled something and a side" can hide 200 to 400 calories you did not plan for. Nutrola's verified restaurant database includes Noodles & Company with accurate calories and macros, so you are not relying on crowd-sourced numbers that can be off by 10 to 20 percent. Log your order before you eat to see exactly how it fits your day. The app uses AI photo recognition and voice logging, tracks 100+ nutrients, covers 100+ chains, and works in 15 languages with a 4.9 rating. After a free trial it is just 2.50 euros per month with no ads.

Noodles & Company Healthy Order Quick Reference

Goal	Best Order	Calories	Protein
Best protein efficiency	Grilled Chicken Breast	90 kcal	17 g
Best filling meal under 500 cal	The Med Salad w/ Chicken, Regular	370 kcal	27 g
Lightest option	Sauteed Shrimp	70 kcal	11 g

How We Define "Healthiest"

This ranking defines "healthiest" as the best protein-per-calorie efficiency among substantial menu items (60 calories or more), using verified calorie and macro data. Protein density and calorie control are the two levers most useful for satiety and weight management. It does not score sodium, fiber, or additives, which are not part of this dataset, so pair it with your own dietary priorities.

The Bottom Line

In summary, Noodles & Company provides several healthy options that emphasize protein while keeping calories in check. The Grilled Chicken Breast shines as the most efficient choice, but there are plenty of other delicious meals to explore. Whether you're in the mood for a salad or a hearty soup, you can enjoy satisfying meals without compromising your health goals. For more personalized nutrition tips, consider trying Nutrola's free trial.