How Many Calories Are in Chicken and Noodles? A Closer Look at This Comfort Food Favorite

Chicken and noodles is a classic comfort food that many of us grew up eating. This hearty and delicious meal of tender chicken and soft noodles in a flavorful broth is easy to make and enjoy. But if you’re watching your calorie intake, you may be wondering just how many calories are in a serving of chicken and noodles. In this article, we’ll take a closer look at the calorie count, nutrients, and tips for lightening up this rib-sticking favorite.

Calculating Calories in Chicken and Noodles

There are a lot of different ways to make chicken and noodles, so the number of calories can be very different. On average, one cup of chicken and noodles has between 300 and 400 calories. But the number of calories can be as low as 200 for a lighter version or as high as 500–600 for a very rich one.

A few factors impact the calories per serving

• There are different kinds of noodles. Egg noodles have more calories than pasta noodles. One cup of cooked egg noodles has about 220 calories, while one cup of cooked pasta like rotini has 200 calories. Going with a lower calorie pasta can trim some calories.

• Type of cooking: Chicken that is fried or sautéed in oil has more calories than chicken that is baked, roasted, or poached. Three ounces of fried chicken breast, on the other hand, has around 220 calories, while the same amount of roasted chicken breast has only 165 calories.

• Use of cream or butter: To make a creamy sauce, many chicken and noodle recipes call for heavy cream or butter. Heavy cream has 50 calories per tablespoon, while butter has 100 calories per tablespoon. Cutting back on high-fat additions can lower the number of calories in a food.

• Portion size: The calories add up quickly if you’re having a large serving. Pay attention to proper portion sizes when dishing up to control calories.

To get a better idea of the calories in a typical chicken and noodles recipe, let’s look at some specific examples with their nutrition information.

Homemade Chicken and Noodles

A popular homemade version made with egg noodles, chicken, and a creamy soup base contains approximately:

• 1 cup serving: 381 calories, 24g protein, 32g carbs, 5.6g fat

The higher calorie count comes from the egg noodles, cream soup, and any added cream or butter in the sauce.

Slow Cooker Chicken and Noodles

Slow cooker versions allow the noodles to cook right in the broth for a convenient one-pot meal. A serving may contain:

• 1 cup serving: 340 calories, 18g protein, 42g carbs, 8g fat

The slightly lower calories are thanks to using pasta noodles instead of egg noodles. But the carb count is higher.

Lighter Chicken and Noodles

Trimming calories by using chicken breast, pasta noodles, and lightening up the sauce gives you:

• 1 cup serving: 230 calories, 26g protein, 25g carbs, 3.5g fat

With lower fat ingredients and a lighter hand, you can get the same comforting taste for under 250 calories per serving.

As you can see, calories in homemade chicken and noodles recipes can range widely. But in general, a one cup serving contains 300-400 calories for standard versions, while lighter versions clock in at 200-250 calories per serving. Be sure to check the nutrition info for your specific recipe.

Nutrients in Chicken and Noodles

Beyond just calories, chicken and noodles packs some solid nutrition in each serving when made with whole food ingredients. Some of the key nutrients include:

• Protein: With its chicken and egg noodles, this dish provides quality lean protein to help build muscle, satisfy hunger, and provide lasting energy. Expect around 20-30g protein per serving.

• Carbohydrates: The noodles provide a good dose of energizing carbs, usually accounting for 30-40g per serving. Go for whole grain egg noodles or pasta for more fiber and nutrients.

• B Vitamins: Chicken is high in niacin, B6, and B12. These B vitamins help convert food into energy and keep your metabolism humming.

• Iron: You’ll get 10-15% of your daily iron needs from this dish thanks to the chicken. Iron carries oxygen throughout the body and supports immune function.

• Zinc: Important for immune function and cell growth, zinc is plentiful in chicken. A serving of chicken and noodles can meet 25% of the daily target for zinc.

So while it does come with a decent calorie load, chicken and noodles also provides high quality nutrition from mostly whole food ingredients like chicken, vegetables, and noodles. Just keep portion sizes in check.

Tips for Lightening Up Chicken and Noodles

If you want to enjoy chicken and noodles without all the extra calories, there are several easy ways to lighten it up:

• Use boneless, skinless chicken breasts instead of thighs or drumsticks to trim fat and calories.

• Sauté chicken in broth instead of oil. Or roast, bake or poach chicken.

• Skip cream and butter and thicken sauce with cornstarch or pureed vegetables instead.

• Choose pasta noodles over egg noodles to cut about 100 calories per cup.

• Load up on low calorie vegetables like carrots, celery, mushrooms, and peas.

• Use reduced sodium chicken or vegetable broth.

• Serve smaller portions of just 3/4 or 1/2 cup size.

• Refrigerate and skim fat from broth before serving to remove excess fat.

With these simple substitutions and adjustments, you can still enjoy the comforting flavors but make this classic dish a bit lighter on calories and waistline-friendly.

Convenience Versions: Frozen and Canned

If you don’t have time to make chicken and noodles from scratch, there are some convenience options with varying nutrition profiles:

Frozen Chicken and Noodles Meals

• Stouffer’s Chicken & Noodles (1 cup): 380 calories, 21g fat

• Marie Callender’s Chicken & Noodles (1 cup): 330 calories, 8g fat

• Healthy Choice Chicken & Noodles (1 cup): 250 calories, 6g fat

Canned Chicken and Noodles Soup

• Campbell’s Chicken & Noodles Soup (1 cup): 120 calories, 3g fat

• Progresso Chicken Noodle Soup (1 cup): 130 calories, 1g fat

As you can see, calories can vary widely among convenience versions based on ingredients, creaminess, pasta vs noodles, etc. Check labels and choose lower calorie options when possible. Or better yet, make your own lighter version!

The Verdict on Calories in Chicken and Noodles

Chicken and noodles is an American classic that offers protein, carbs, and vegetables in one soothing dish. A one cup serving of homemade chicken and noodles generally ranges from 300-400 calories depending on how it’s prepared. Going lighter on high fat ingredients like cream and butter can trim calories. Convenience versions span a wide range but can also be high in calories. Overall, chicken and noodles is a hearty, nutritious option in moderation. Watch your portion sizes, make it lighter when possible, and balance with vegetable sides and you can enjoy this comforting favorite even on a calorie-controlled diet.