How Many Calories in a Pot Noodle Chicken and Mushroom

Pot Noodle’s Chicken and Mushroom flavour is one of the most well-known instant meals in the UK. Favoured for its convenience and low cost, it’s a go-to option for students, busy workers, and anyone needing a quick, warm bite. But while it’s easy to prepare, it’s also worth knowing what you’re putting into your body in terms of calories and nutrition.

Calories per Pot

A standard Chicken and Mushroom Pot Noodle, weighing 90 grams when dry, contains approximately 405 calories once prepared with boiling water. This includes the noodle block, the flavouring sachet, and the small amount of soy-based protein pieces often found inside.

This calorie count assumes you eat the full pot and use all the seasoning. Some people may add less of the flavour sachet or leave out the soy sauce, which can slightly lower the total—but not by much.

Nutritional Breakdown

The calories in a Pot Noodle come mostly from refined carbohydrates and fat. A full Chicken and Mushroom pot contains about 13.3 grams of fat, including roughly 6 grams of saturated fat, and 55 grams of carbohydrates, with about 2.6 grams of sugar.

Protein content is relatively low at 8.3 grams, and fibre is minimal, only around 1.5 grams. It’s also high in salt, with more than 2 grams of sodium, making up nearly a third of your recommended daily intake. In terms of micronutrients, it offers very little beyond trace amounts of iron and calcium.

Where It Sits on the Glycaemic Index

Pot Noodles are made from highly processed white noodles and contain very little fibre, so they fall into the high glycaemic index category. This means they cause a fast spike in blood sugar levels, which can lead to a crash in energy soon after. The modest fat content slightly slows the response, but not enough to make it a low-GI food.

If you have issues with blood sugar control, this type of meal should be eaten with caution and ideally balanced out with protein and vegetables.

Is a Pot Noodle a Healthy Choice?

While Pot Noodles offer convenience and taste, they aren’t considered a healthy food option. They are high in saturated fat, salt, and refined carbs, while being low in fibre, protein, and vitamins. They’re a classic example of an ultra-processed food, long shelf life, instant preparation, and very limited nutritional value.

Eating one occasionally is unlikely to cause harm, but they shouldn't be a regular part of your diet if you're aiming for balanced nutrition. They can also leave you hungry again soon due to their low satiety score.

Healthier Alternatives

If you're looking for a quick noodle fix with fewer calories and more nutrition, consider rice noodles with fresh vegetables and lean protein, instant miso soup with tofu, or wholegrain instant noodles with added greens. You can also enhance a basic Pot Noodle by adding steamed vegetables, boiled eggs, or grilled chicken to boost the protein and fibre content.

Some health-focused brands now offer lower-sodium, higher-protein pot meals that mimic the convenience of a Pot Noodle while improving the nutrient profile.

Summary

A Chicken and Mushroom Pot Noodle contains around 405 calories, with high amounts of refined carbs, salt, and saturated fat, and very little protein or fibre. It’s a convenient but nutritionally weak option, best reserved for emergencies or occasional use. For everyday meals, there are much better choices for keeping full, energised, and on track with your health goals.