Chow mein

Dinner

Item Rating: 67/100

1 serving (200 grams) contains 300 calories, 10.0 grams of protein, 10.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		352.9
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		23.5 mg	7%
Sodium		941.2 mg	40%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	3.5 g	12%
	Sugars	5.9 g
protein		11.8 g	23%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		2.4 mg	13%
Potassium		235.3 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🥩 High protein

Source of Calories

Fat: 106 cal (29.1%)

Protein: 47 cal (12.9%)

Carbs: 211 cal (58.0%)

About Chow mein

Chow Mein is a popular stir-fried noodle dish originating from Chinese cuisine, though it has been adapted in many cultures worldwide. Traditional Chow Mein typically includes wheat-based noodles, vegetables like cabbage, carrots, and bell peppers, and a protein source such as chicken, beef, shrimp, or tofu, all stir-fried in a savory soy-based sauce. From a nutritional perspective, Chow Mein can offer carbohydrates from the noodles, dietary fiber, vitamins, and minerals from vegetables, and protein from added meat or plant-based sources. However, the nutritional profile may vary widely depending on preparation methods, such as the amount of oil or added sodium in the sauce.

Health Benefits

• Provides energy due to carbohydrates in the noodles, which are a primary macronutrient fuel source for the body.
• Rich in vitamin C from vegetables like bell peppers, which supports immune system health and skin health.
• Can be a source of protein from added meat or tofu, essential for muscle repair and overall tissue health.

Dietary Considerations

Allergens: Contains wheat (from noodles), soy (from sauce), shellfish (if shrimp is used)

Suitable for: Omnivorous diets, vegetarian diets (if made with tofu and without meat)

Not suitable for: Gluten-free diets, soy-free diets, vegan diets (if prepared with animal-based sauces or ingredients)

Selection and Storage

Store leftover Chow Mein in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly on a stovetop or microwave to ensure it reaches a safe temperature.

Common Questions About Chow mein Nutrition

Is Chow Mein high in protein?

Chow Mein typically contains moderate amounts of protein, especially if prepared with chicken, beef, shrimp, or tofu. On average, a single serving (about 1 cup) provides 10-15 grams of protein depending on the added ingredients, mainly coming from meat, tofu, or egg content.

Can I eat Chow Mein on a keto diet?

Chow Mein is generally not suitable for a keto diet due to its high carbohydrate content from the noodles, which usually contain around 40-50 grams of carbs per serving. To make it keto-friendly, you could replace wheat noodles with spiralized zucchini or shirataki noodles.

Are there any health benefits or concerns with eating Chow Mein?

Chow Mein can provide essential nutrients like protein, fiber, and some vitamins (like vitamin C and iron, depending on the vegetables used). However, it is often high in sodium and oil, which may be a concern for heart health when consumed in excess. Opting for homemade versions with less oil and low-sodium soy sauce can address these concerns.

What is the recommended portion size for Chow Mein?

A standard portion size for Chow Mein is typically about 1 cup (200-250 grams), which provides roughly 250-350 calories depending on the recipe and ingredients used. Pair it with a side of steamed vegetables for a more balanced meal to avoid overeating.

How does Chow Mein compare to Lo Mein, and which is healthier?

Chow Mein and Lo Mein differ in preparation; Chow Mein is stir-fried resulting in crispy noodles, while Lo Mein is tossed with sauce for a softer texture. In terms of health, Lo Mein may contain slightly more sauce (and sodium), whereas Chow Mein may have more oil due to stir-frying. Homemade versions can be tailored for healthier options regardless of choice.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025

   U.S. Department of Health and Human Services and U.S. Department of Agriculture

   Discusses recommended dietary patterns and the role of carbohydrate-based foods like noodles in a healthy diet.

   View source →
2. Soy sauce and sodium content in chow mein

   Harvard T.H. Chan School of Public Health

   Analyzes sodium levels in dishes like chow mein and offers recommendations for reducing intake from high-sodium condiments.

   View source →
3. Processed Asian Noodles and Associated Nutritional Content

   National Center for Biotechnology Information (NCBI)

   Examines the nutritional composition of different types of noodles, including those used in chow mein dishes.

   View source →