By: Tanya Jolliffe, SparkPeople Blogger
4/13/2009 6:38 AM   :  133 comments

See More: nutrition, healthy meals, fast food, chain restaurants, Food on the Run,

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

Asian

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

Mediterranean

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

American

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)


Proteins

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?