Chow Fun or Lo Mein: Which Is Healthier?

According to nutrition experts, many restaurant Chinese dishes like chow fun and lo mein can contain a significant portion of a day's calories in a single serving. While both are popular noodle dishes, their different ingredients and preparation methods mean there are notable differences in their health profile. Understanding these variations is key to making a healthier decision, whether you're ordering takeout or cooking at home.

Quick Summary

A comparison of chow fun and lo mein reveals key nutritional differences, primarily based on their cooking methods and sauce ingredients. Chow fun often has higher fat from frying, while lo mein can be high in sodium from its richer sauce. The overall healthiness depends more on how each dish is prepared than on the noodle type alone.

Key Points

• Lo Mein Tends to Be Lower in Fat: Lo mein's noodles are boiled and tossed, not fried like chow fun's, resulting in less added fat.

• Chow Fun is Higher in Cooking Fat: The stir-frying process used for chow fun noodles increases its oil content, making it generally higher in total fat.

• Lo Mein is Often Higher in Sodium: The rich, flavorful sauce that coats lo mein noodles can significantly boost its sodium levels compared to chow fun.

• Both Dishes are Customizable for Health: You can make either meal healthier by asking for less oil, less sauce, and more vegetables at a restaurant.

• Ingredients and Cooking Method Matter Most: The biggest factors influencing the healthiness of both dishes are the specific ingredients used (sauce, protein) and how they are cooked, not just the noodle type.

The Fundamental Differences in Preparation

At first glance, chow fun and lo mein might seem similar, but their distinct cooking methods are what ultimately dictate their nutritional outcomes. "Chow mein" literally translates to "fried noodles," while "lo mein" means "tossed noodles". This distinction is crucial to understanding the health implications of each dish.

Chow fun, a Cantonese dish using wide, flat rice noodles, is typically parboiled and then stir-fried with oil. This frying process can significantly increase the fat and calorie content of the final dish. The noodles are the main focus, with a minimal amount of sauce to maintain their integrity. While the base noodles are made from rice rather than wheat, this alone does not automatically make it healthier, as the preparation method heavily influences the total calorie and fat count.

In contrast, lo mein uses Chinese egg noodles that are boiled until tender and then tossed with a separately prepared sauce and stir-fried ingredients at the end. Since the noodles are not fried, lo mein generally contains less oil and fat from the cooking process. However, the richer, more generous sauce used in lo mein, often containing ingredients like soy sauce, oyster sauce, and sugar, can lead to a higher sodium and calorie count from the sauce itself.

A Nutritional Breakdown: Chow Fun vs. Lo Mein

To make a truly informed decision, it's helpful to compare the typical nutritional components of each dish. While specific values can vary wildly based on restaurant recipes, here is a general comparison.

Chow Fun: The Fried Noodle Factor

• Higher in Fat: The process of stir-frying the noodles in oil means chow fun is often higher in total fat and calories, particularly from the fats used in cooking.
• Noodle Type: Chow fun's wide rice noodles are gluten-free, which may be a consideration for those with sensitivities, but they are still a source of simple carbohydrates.
• Ingredients: The focus is on the noodles, so the vegetable-to-noodle ratio can sometimes be lower than in lo mein, depending on the specific dish.

Lo Mein: The Saucy Tossed Option

• Lower in Fat: By tossing pre-boiled noodles rather than frying them, lo mein typically contains less oil and fat derived from the cooking method.
• Higher in Sodium: The robust sauces, which are central to lo mein's flavor, can be high in sodium due to ingredients like soy and oyster sauce.
• Higher Vegetable Ratio: Many lo mein preparations incorporate a more generous amount of vegetables and protein, which can add valuable nutrients and fiber.

Comparison Table: Chow Fun vs. Lo Mein

Feature	Chow Fun	Lo Mein
Noodle Type	Wide, flat rice noodles	Thicker, round egg noodles
Cooking Method	Noodles are parboiled then stir-fried in oil	Noodles are boiled then tossed with other ingredients
Texture	Chewy with a slightly crisp or oily finish	Soft, smooth, and saucy
Sauce Content	Minimal sauce; dry finish	Generously coated in a thick sauce
Typical Fat	Higher due to frying	Lower due to boiling
Typical Sodium	Lower from less sauce	Potentially higher from rich sauces
Best for...	Those who prefer a chewier, drier texture and are mindful of sodium.	Those who prefer a softer, saucier dish and prioritize lower cooking fats.

How to Make Chow Fun or Lo Mein Healthier

Regardless of your preference, you can significantly improve the nutritional profile of either dish with a few simple adjustments. When ordering out, look for menus that allow modifications.

For a healthier chow fun:

• Ask for less oil: Request that your dish be cooked with minimal oil. The restaurant might be able to accommodate this request, though it will change the texture.
• Increase the vegetables: Request more vegetables and less noodles to increase fiber and nutrient content. Traditional chow fun can sometimes be noodle-heavy.

For a healthier lo mein:

• Reduce the sauce and sodium: Ask the kitchen to use less sauce or a lower-sodium soy sauce. This is one of the easiest ways to cut down on unnecessary sodium and sugar.
• Add extra vegetables: Since lo mein is already tossed with vegetables, adding more is a natural fit. Request extra broccoli, carrots, and snow peas for a more nutrient-dense meal.
• Choose a lean protein: Opt for chicken, shrimp, or tofu over fattier options like beef or pork to reduce saturated fat content.

For both dishes:

• Don't overeat: Portion control is critical. A single restaurant serving can be a massive portion, so consider splitting it or saving half for later.
• Consider a home-cooked version: Preparing the dish yourself offers full control over the amount of oil, sodium, and vegetables used, creating a much healthier outcome. For example, use a lighter sauce or whole wheat noodles.

Conclusion: The Verdict on Health

Neither chow fun nor lo mein is inherently "unhealthy" if consumed in moderation, but when comparing typical restaurant preparations, lo mein tends to have a slight advantage. The primary health difference lies in the cooking method: chow fun's fried noodles make it generally higher in fat and calories, whereas lo mein's high-sodium sauce is the main concern. However, a mindful diner can make either option significantly healthier through simple modifications like controlling portion size, reducing oil or sauce, and adding more vegetables. Ultimately, the healthiest choice is the one prepared with the freshest ingredients and the least amount of excess fat and sodium. For those seeking specific guidance on healthier Chinese food choices, WebMD offers a helpful guide on the best and worst dishes.

An Important Consideration: The Americanized Version

It's worth noting that the dishes served in American Chinese restaurants often differ significantly from their traditional Chinese counterparts. The American versions are frequently richer, sweeter, and heavier in oil and sauce to appeal to local tastes, which can inflate calorie and sodium counts dramatically. Therefore, when considering the healthiness of your meal, remember that a restaurant dish, whether chow fun or lo mein, is often a far cry from a healthier, more traditional preparation.

Chow Fun or Lo Mein: The Final Analysis

For a meal that is potentially lower in fat from cooking, lo mein is the winner, provided you can control the sauce and sodium. For a slightly drier, chewier dish, chow fun is the choice, but its higher oil content from frying makes it a less ideal option for those watching fat intake. In both cases, the key to a healthier meal lies in proactive choices: asking for modifications, increasing vegetable content, and practicing portion control.

A Quick Look at Making Healthier Swaps

• Noodles: Replace refined wheat or rice noodles with whole wheat options or even vegetable-based noodles like zucchini (zoodles).
• Oil: Use a healthier oil like sesame or canola in moderation, or opt for steaming over frying.
• Protein: Choose lean protein sources such as chicken breast, shrimp, or tofu over red meat.
• Vegetables: Load up on nutrient-dense veggies like bok choy, broccoli, mushrooms, and snow peas.

By taking these steps, you can enjoy either chow fun or lo mein as part of a balanced diet, without compromising on flavor or nutritional goals.

Frequently Asked Questions

What is the main difference between chow fun and lo mein?

The main difference is the cooking method: chow fun noodles are stir-fried in oil, while lo mein noodles are boiled and then tossed with the sauce and other ingredients.

Are chow fun noodles healthier because they are rice noodles?

Not necessarily. While they are gluten-free, the healthiness of chow fun is largely dependent on the amount of oil used during the frying process, which can increase fat and calories significantly.

Is lo mein always healthier than chow fun?

Lo mein often has less fat from not frying the noodles, but its richer sauce can contain more calories, sugar, and especially sodium. The healthier choice depends on the specific restaurant's recipe and preparation.

How can I reduce the sodium in a lo mein dish?

To reduce sodium, ask the restaurant to use less sauce when preparing your lo mein. This is a simple modification that can make a big difference.

How can I increase the nutrients in my chow fun or lo mein?

Ask for extra vegetables to be added to your dish. This boosts fiber and vitamins without adding excessive calories. Choosing a lean protein like chicken or shrimp also helps.

Which dish is better for a low-fat diet?

Lo mein is generally the better option for a low-fat diet since the noodles are boiled rather than fried in oil.

What should I be mindful of when ordering these dishes at a restaurant?

Be aware of portion sizes, as they are often very large. Also, remember that Americanized Chinese food often contains more oil, sugar, and salt than traditional versions.