Chow Mein or Rice: What Has More Calories?

November 16, 2025 •

4 min read

A single order of takeout chow mein can pack over 400 calories, while a standard cup of cooked white rice contains significantly less. However, the real answer to what has more calories, chow mein or rice, is far more complex than just comparing base ingredients, as preparation methods heavily influence the final caloric total.

Quick Summary

Caloric content for chow mein and rice depends heavily on preparation. While plain steamed rice is lower in calories, oil-heavy fried rice and traditional chow mein with added fats can escalate the calorie count significantly. Consider preparation and ingredients for an accurate comparison.

Key Points

Plain Rice is Lower in Calories: A serving of simple, steamed rice contains fewer calories than a typical restaurant portion of chow mein.
Preparation Determines Calorie Count: The amount of oil, fat, and sugar in the sauces used for stir-frying largely determines the total calories, with fried preparations being the most calorific.
Chow Mein and Fried Rice are Usually High-Calorie: Both restaurant-style chow mein and fried rice are typically high in calories due to the cooking methods, which often involve significant amounts of oil.
Homemade Offers Control: Making these dishes at home allows you to manage ingredients like oil, protein, and vegetables, resulting in a much healthier and lower-calorie meal.
Choose Steamed Rice for Lowest Calories: Opting for plain steamed rice over fried rice is the easiest way to significantly reduce your calorie intake from a single meal.
Incorporate Vegetables: For both rice and noodles, adding more vegetables increases volume and fiber, helping you feel full without adding a large number of calories.

Chow Mein vs. Rice: The Caloric Breakdown

When evaluating the caloric content of chow mein and rice, it's crucial to look beyond the staple ingredient and consider the entire dish. Chow mein, which features noodles, is typically stir-fried with oil, meat, and various sauces, all of which contribute significantly to its calorie count. Rice, on the other hand, can be served steamed, fried, or as part of a larger dish, with the simplest preparation having the lowest caloric impact.

The Calories in Plain Rice

A standard cup of cooked long-grain white rice contains approximately 205 calories. Brown rice, a whole-grain alternative, is slightly higher in calories but provides more fiber and nutrients. Plain, unadorned rice offers a relatively straightforward and moderate energy source.

The Calories in Chow Mein

Unlike plain rice, chow mein is a complete meal. The noodles are almost always cooked with oil, and the addition of protein and sauces increases its caloric density. Restaurant-style chow mein can range from over 400 to more than 1,000 calories depending on ingredients and oil used. The stir-frying process significantly contributes to the calorie count.

Comparing Fried Rice and Chow Mein

To make a fairer comparison, consider fried rice, which is also prepared with oil. Restaurant fried rice can contain over 570 calories, with large servings exceeding 1,200 calories due to added fat. Fried rice often has more calories than an equivalent serving of chow mein because the rice grains absorb more oil during frying.

The Impact of Ingredients and Preparation

Added Oil: The amount of oil used for stir-frying significantly contributes to calories.
Protein: Lean protein like chicken is lower in calories than fatty pork or beef.
Vegetables: Adding vegetables increases volume and nutrients without adding many calories.
Sauces: High-sugar sauces can add calories. Lighter, low-sodium options are preferable.

Comparison Table: Chow Mein vs. Rice (By Preparation)


Feature	Steamed White Rice	Restaurant Chow Mein	Restaurant Fried Rice
Calories (per cup cooked/serving)	~205	400+	570+
Primary Calorie Source	Carbohydrates	Noodles, oil, and protein	Rice, oil, and protein
Fat Content	Very low	High, due to cooking oil	High, due to cooking oil
Sodium Content	Very low	High, from sauces and seasonings	High, from sauces and seasonings
Fiber Content	Lower	Can be high, depending on veggies	Can be high, depending on additions
Preparation Method	Boiling/steaming	Stir-frying with oil	Stir-frying with oil

Making Healthier Choices

Making healthier choices involves controlling ingredients and preparation. Reduce calories in chow mein by using less oil and adding lean protein and vegetables. For rice, choose plain steamed over fried versions. Brown rice provides more fiber. Consider low-calorie noodle alternatives like shirataki or zucchini noodles for chow mein.

Ultimately, the calorie count depends on how the dish is prepared and served. When choosing a healthier option, focus on ingredients over the base carbohydrate. The cooking method, especially the use of oil, heavily impacts the final calorie total.

Conclusion

Steamed rice is significantly lower in calories than standard restaurant chow mein due to the oil and sauces used in stir-frying. Fried rice can often have more calories than chow mein due to oil absorption. For health-conscious options, choose steamed rice and meals with more vegetables and lean protein, and less added fats and sauces.

How to Reduce Calories in Your Meal

Request steamed rice: Choose steamed over fried rice to reduce calories and fat.
Choose a low-calorie chow mein recipe: Cook at home to control ingredients and add vegetables.
Limit cooking oil: Use a small amount of high-flavor oil.
Ask for sauce on the side: Control sodium and sugar intake.
Use lean proteins: Opt for chicken breast or shrimp.

Slimming World offers a healthy chicken chow mein recipe that is lower in calories than many takeout versions.

Key Takeaways

Chow Mein is Generally Higher in Calories: Due to oil in cooking, restaurant chow mein typically has more calories than steamed rice.
Preparation Method is Key: Stir-frying adds fat and calories, making preparation crucial.
Plain Rice is the Leanest Option: Steamed rice has the lowest calorie count.
Fried Rice Can be Very Caloric: Fried rice often has more calories than chow mein due to oil absorption.
Homemade Offers Control: Cooking at home allows for healthier ingredient choices.
Portion Control Matters: Excessive portions increase calorie intake.

FAQs

Q: Is it always true that chow mein has more calories than rice? A: No, it depends on the preparation method. Plain steamed rice has fewer calories than chow mein, but heavily oiled fried rice could have more.

Q: How can I make a healthier version of chow mein at home? A: Use minimal sesame oil, add lots of vegetables and lean protein, and go light on sauces.

Q: What is the biggest source of calories in restaurant chow mein? A: Large amounts of oil for frying and sugar in sauces are major calorie sources.

Q: Does brown rice have more or fewer calories than white rice? A: Brown rice has slightly more calories per cooked cup than white rice but also offers more fiber and nutrients.

Q: How do calories in takeout Chinese food compare to homemade versions? A: Takeout is often higher in calories due to generous use of oil, sodium, and sugar. Homemade allows for ingredient control.

Q: Is rice or noodles a better choice for weight loss? A: Plain steamed rice is generally lower in calories. Brown rice's fiber can also promote fullness.

Q: What are some low-calorie alternatives to traditional noodles in chow mein? A: Shirataki noodles, zucchini noodles, or spaghetti squash can significantly reduce calories and carbs.

Frequently Asked Questions

No, it depends on the preparation method. A plate of plain, steamed rice will have fewer calories than a plate of chow mein, but a large serving of heavily oiled fried rice could have more calories than a lightly prepared chow mein.

To make a healthier chow mein, use a minimal amount of sesame oil for flavor, load up on vegetables like cabbage and bean sprouts, use lean protein, and go light on the sauces.

The biggest sources of calories in restaurant chow mein are the large amounts of oil used for frying the noodles and the protein, as well as the sugar content in many of the sauces.

Per cooked cup, brown rice has slightly more calories than white rice but also contains more fiber and other nutrients. For example, a cup of cooked brown rice has about 218 calories, compared to 205 in white rice.

Takeout Chinese food is often significantly higher in calories due to the generous amounts of oil, sodium, and sugar used to enhance flavor and appearance. Homemade versions allow for complete control over ingredients and preparation.

For weight loss, the best choice depends on the specific preparation. Plain steamed rice is lower in calories than standard chow mein or fried rice. Choosing brown rice over white rice also provides more fiber, which can promote feelings of fullness.

For a low-calorie chow mein, consider using substitutes like shirataki noodles, zucchini noodles, or spaghetti squash. These options drastically reduce the carb and calorie count while maintaining a satisfying texture.