Are lo mein noodles healthy? Unpacking the nutrition of your favorite takeout

October 15, 2025 •

4 min read

According to some nutrition experts, a single order of restaurant takeout lo mein can contain nearly a day's worth of calories, fat, and sodium. This raises a key question for many diners: are lo mein noodles healthy, or is this popular dish a diet disaster?

Quick Summary

The healthiness of lo mein depends heavily on its preparation; traditional takeout versions are often calorie and sodium-heavy, whereas a homemade version made with vegetables, lean protein, and a mindful sauce can be quite nutritious.

Key Points

Takeout is high in calories and sodium: Restaurant lo mein is often loaded with oil, refined carbs, and a high-sodium sauce, contributing to a large calorie count and exceeding daily sodium limits.
Preparation is key: The healthiness of lo mein depends on whether it's prepared with excessive oil and salt (takeout) or fresh, balanced ingredients (homemade).
Prioritize vegetables and lean protein: Homemade lo mein can be made nutritious by using lots of colorful vegetables and lean protein sources like chicken, shrimp, or tofu.
Control sodium with homemade sauce: Making your own sauce with reduced-sodium soy sauce allows you to manage the salt content, a major drawback of restaurant versions.
Choose healthier noodle alternatives: For increased fiber and balanced nutrition, swap traditional noodles for whole-wheat spaghetti, soba noodles, or vegetable-based noodles.
Lo mein is lower in fat than chow mein: Unlike fried chow mein noodles, boiled lo mein noodles are tossed rather than fried, resulting in a dish that can be lower in fat if the sauce is managed.

What is Lo Mein?

Lo mein is a classic Chinese dish consisting of wheat-flour egg noodles that are boiled until tender, then tossed with various vegetables, a protein source (such as chicken, beef, or shrimp), and a savory sauce. The name "lo mein" literally translates to "tossed noodles," which highlights its preparation method. Unlike its close cousin, chow mein, which often features noodles that are fried to be crispy, lo mein noodles are kept soft and coated in the sauce. While the base ingredients sound simple and wholesome, the nutritional value varies dramatically based on whether you are eating a restaurant version or a homemade one.

The Nutritional Downfall of Restaurant Lo Mein

Takeout lo mein is a popular choice for its rich flavor and convenience, but it is often prepared in a way that maximizes taste at the expense of nutritional value. This is primarily due to three factors:

Excessive Calories and Fat

To achieve its signature mouthfeel, restaurant lo mein is often prepared with a generous amount of oil. This oil adds a significant number of calories and fat to the dish, especially when combined with the simple, refined carbohydrates of the traditional white flour noodles. A large portion from a Chinese restaurant can be incredibly dense in calories, making it easy to consume a large portion of your daily energy needs in a single meal.

Sky-High Sodium Levels

One of the biggest red flags for takeout lo mein is its extremely high sodium content. The sauce, typically a blend of soy sauce, oyster sauce, sugar, and other seasonings, is a major contributor. High sodium intake is linked to increased risk of high blood pressure, heart disease, and stroke. A single serving can contain more than the daily recommended limit of 2,300 mg of sodium.

Lack of Balanced Nutrition

Takeout versions often prioritize noodles over other ingredients. The balance is often disproportionate, with a large serving of refined carbohydrate noodles and smaller portions of vegetables and protein. This leaves you with a calorie-dense meal that is not particularly satiating or rich in essential vitamins, minerals, and fiber.

Lo Mein vs. Chow Mein: A Nutritional Comparison

While both are popular noodle dishes, their preparation method creates important nutritional differences.


Feature	Lo Mein (Takeout)	Chow Mein (Takeout)
Noodle Preparation	Boiled and tossed with sauce	Par-boiled and then stir-fried until crispy
Oil Content	Medium to High (from oil in sauce and stir-frying)	High (noodles are fried in oil)
Sodium Content	Very High (rich sauce is a major contributor)	High (but can sometimes be less than lo mein depending on sauce amount)
Calorie Count	Often high due to sauce, oil, and portion size	Can be higher than lo mein due to frying
Key Texture	Soft, chewy, and coated in sauce	Crispy and crunchy

Transforming Lo Mein into a Healthy Dish at Home

Making lo mein at home gives you complete control over the ingredients, allowing you to turn it into a nutritious and balanced meal. Here’s how:

Opt for Healthier Noodles

Instead of traditional white flour noodles, consider alternatives that offer more fiber and nutrients. Whole-wheat spaghetti or linguine works well, and for a lower-carb option, try zucchini or heart of palm noodles. The key is to increase the dish's nutritional density.

Load Up on Vegetables

This is where you can significantly boost the health benefits. Fill your lo mein with an abundance of colorful vegetables. Ideas include:

Chopped broccoli florets
Sliced mushrooms
Shredded carrots
Snow peas or sugar snap peas
Sliced bell peppers
Bok choy or spinach

Choose Lean Protein

Protein helps with satiety and supports muscle mass. Replace fatty cuts of meat with lean protein sources like diced chicken breast, shrimp, or firm tofu. A vegetable-heavy lo mein can be a satisfying vegetarian meal, as well.

Craft a Low-Sodium Sauce

Creating your own sauce is the most effective way to manage sodium levels. A healthy homemade sauce can be made with reduced-sodium soy sauce or tamari, minced garlic, fresh ginger, a small amount of honey or maple syrup for sweetness, and a dash of sesame oil for flavor. Ask for sauce on the side if ordering out to control the amount you add.

Conclusion: Making Informed Choices

Ultimately, whether lo mein is healthy is determined by how it is prepared. While a standard takeout serving is often a nutritional compromise due to high sodium, fat, and refined carbs, a homemade version offers a fantastic opportunity for a nutritious, balanced, and flavorful meal. By choosing whole-grain noodles, packing in more vegetables, selecting lean protein, and controlling your sauce, you can enjoy this delicious dish guilt-free. Making lo mein at home allows you to prioritize your health without sacrificing the great taste you love. It's a prime example of how dietary knowledge can empower you to make smarter, healthier food choices.

For further reading on healthy Chinese recipes, see this guide on healthier takeaway alternatives: Healthier Takeout Chinese Food Choices.

Frequently Asked Questions

Generally, yes, lo mein is often considered the healthier option compared to fried rice. Fried rice gets a "double whammy" of being fried in oil and made with white rice, whereas lo mein noodles are boiled and simply tossed with the sauce, resulting in a lower fat content.

To reduce sodium, make lo mein at home and use a homemade sauce based on reduced-sodium soy sauce. If ordering takeout, ask for the sauce on the side and use it sparingly.

For a healthier version, you can substitute traditional egg noodles with whole-wheat spaghetti or linguine for extra fiber. For low-carb options, consider using hearts of palm noodles or zucchini noodles.

A homemade lo mein with a high proportion of vegetables and lean protein and a controlled amount of sauce can be a great, filling, and low-calorie meal for a weight-loss diet. Takeout lo mein, however, is often too calorie-dense to be a regular part of such a plan.

Both chicken breast and shrimp are lean protein sources that are excellent, healthy additions to lo mein. The best choice depends on your personal preference. Both will make the dish more satiating and provide essential nutrients.

No, instant noodles of any kind, including instant lo mein, are typically unhealthy. They are usually high in fat, carbohydrates, and sodium, and lack important nutrients and fiber.

To increase fiber, use whole-wheat noodles instead of refined white noodles and add a high volume of vegetables such as broccoli, carrots, and mushrooms. Lentil or bean-based pasta can also be used.