Decoding Your Takeout: Is Chinese takeout lo mein healthy?

October 9, 2025 •

5 min read

A single large order of Chinese takeout lo mein can contain a staggering amount of sodium, sometimes exceeding a full day's recommended limit. This raises a critical question for health-conscious diners: Is Chinese takeout lo mein healthy?

Quick Summary

Takeout lo mein is typically high in calories, sodium, and refined carbs due to large portions, excessive oil, and heavy sauces, but healthier adjustments are possible.

Key Points

High Sodium: Takeout lo mein often contains extremely high levels of sodium, potentially exceeding the daily recommended limit in a single portion.
Refined Carbs: The dish is primarily made with white flour egg noodles, which can cause significant blood sugar spikes, especially in large amounts.
Calorie-Dense: Large portions and liberal use of oil in takeout lo mein contribute to a high calorie and fat count.
Homemade is Healthier: Making lo mein at home gives you full control over ingredients, allowing for healthier swaps like whole-wheat noodles and less oil.
Smarter Takeout Strategies: For a healthier meal, ask for extra vegetables, lean protein, and request the sauce on the side to control portions.
Healthier Chinese Options: If you want a more balanced meal from a restaurant, consider steamed dishes like chicken with broccoli and plain steamed rice.
Nutrient-Poor: Despite containing some vegetables, the overall nutrient balance of standard takeout lo mein is often poor due to the dominance of noodles and high-sodium sauce.

The Nutritional Reality of Takeout Lo Mein

While lo mein can be a satisfying comfort food, the version commonly found in Chinese takeout restaurants is often far from a health-conscious choice. The primary issues stem from the ingredients, preparation methods, and portion sizes. A typical large container can serve multiple people, yet it's often consumed as a single meal, leading to a massive intake of calories, fat, and sodium.

Refined Carbohydrates and Blood Sugar

At the heart of a standard lo mein dish are refined egg noodles made from white flour. These noodles lack the fiber found in whole grains, meaning the body breaks them down quickly, leading to a rapid spike in blood sugar. For individuals with diabetes or those monitoring blood sugar levels, this can be particularly problematic. The sheer volume of noodles in a typical takeout portion means a high carbohydrate load, which can contribute to weight gain if not balanced with an active lifestyle.

Excessive Sodium: A Silent Culprit

The savory flavor that makes lo mein so delicious often comes from a sauce laden with soy sauce, oyster sauce, and other high-sodium seasonings. These ingredients are used liberally, resulting in sodium levels that can push or exceed the recommended daily limit in just one serving. High sodium intake can contribute to high blood pressure, increasing the risk of heart disease and stroke over time. Many people may not realize the extent of the sodium content, as it's hidden within the complex flavors of the sauce.

High Calorie and Fat Content

The cooking process for lo mein also contributes to its high-calorie profile. The noodles are cooked and then tossed with vegetables and protein in a wok with a generous amount of oil. This adds a significant amount of fat and calories, particularly if vegetable oil or peanut oil is used. While some fat is necessary for a balanced diet, the type and quantity used in takeout can quickly lead to an unhealthy level. The large portion sizes exacerbate this, making it easy to consume an entire day's worth of fat in a single meal.

Skewed Nutrient Balance

While lo mein often contains vegetables and a protein source like chicken, beef, or shrimp, the ratio is typically skewed. The noodles take center stage, while the vegetables and protein are often sparse, providing minimal fiber and essential nutrients. To be truly healthy, a meal should have a higher proportion of nutrient-dense vegetables and lean protein. The small amount of added vegetables offers some vitamins and minerals, but it's not enough to balance out the high carbohydrate and sodium content of the overall dish.

Lo Mein vs. Other Chinese Takeout Options

When ordering Chinese food, it's helpful to compare lo mein with other menu items to make a more informed choice. Chow mein is a common point of comparison, as both are noodle-based, but their preparation differs. Steamed dishes are almost always a healthier alternative due to the cooking method and a lower reliance on heavy sauces.

Comparison Table: Lo Mein vs. Other Options


Feature	Takeout Lo Mein	Takeout Chow Mein	Steamed Chicken with Broccoli	Steamed Fish with Vegetables
Preparation	Tossed in heavy sauce after boiling.	Noodles are parboiled and then stir-fried to be crispier.	Steamed with a light sauce on the side.	Steamed, preserving nutrients.
Calories	Often high (approx. 800-900+ per large order).	Variable, can be high due to extra oil for frying.	Lower in calories (relative to portion).	Lower in calories.
Fat	High from added cooking oil and sauce ingredients.	High, especially if noodles are deep-fried.	Low, as it is steamed.	Low, as it is steamed.
Sodium	Extremely high from generous saucing.	Can be high, but potentially lower than lo mein depending on the sauce.	Can be controlled by limiting sauce.	Can be controlled by limiting sauce.
Nutrients	Few vegetables, refined carbs, moderate protein.	Fewer vegetables and more refined carbs.	High in vegetables and lean protein.	High in lean protein and vegetables.

How to Make Healthier Lo Mein Choices

For those who love the taste of lo mein but want to make a healthier decision, there are several strategies. From modifying your takeout order to making a healthier version at home, you have options.

Smarter Takeout Orders

When you order from a restaurant, you can make specific requests to reduce the unhealthy components without sacrificing flavor entirely.

Ask for sauce on the side: This allows you to control the amount of sauce, drastically cutting down on sodium and sugar.
Request extra vegetables: More broccoli, cabbage, mushrooms, and carrots will add fiber and micronutrients, making the meal more filling and nutritious.
Choose leaner protein: Opt for chicken breast or shrimp over fattier meats or those deep-fried and covered in thick sauce.
Select vegetable lo mein: Without meat, the vegetable-only version is often a healthier choice, though you should still control the sauce.

The DIY Lo Mein Approach

Making lo mein at home gives you complete control over the ingredients, cooking method, and portion size, making it a much healthier meal.

Use whole-wheat noodles: Swap refined white flour noodles for whole-wheat spaghetti or linguine to increase fiber content and promote more stable blood sugar.
Load up on vegetables: Incorporate a variety of colorful vegetables like carrots, bell peppers, snow peas, mushrooms, and bok choy to boost nutrient content.
Choose lean proteins: Add chicken breast, shrimp, or tofu for a high-protein, low-fat source.
Make a low-sodium sauce: Combine reduced-sodium soy sauce or coconut aminos with ginger, garlic, a touch of honey or maple syrup, and sesame oil. This homemade sauce is far healthier than the store-bought or restaurant versions.
Use less oil: Prepare your meal in a wok or large skillet with only a minimal amount of healthy oil, like olive or avocado oil.

Conclusion

So, is Chinese takeout lo mein healthy? The answer is generally no, largely due to its high content of sodium, refined carbohydrates, and fat, compounded by large portion sizes. However, by being mindful of how you order and opting for customization, you can enjoy it as an occasional treat. The healthiest option by far is to prepare a homemade version, which allows you to maximize nutrients and minimize unhealthy ingredients. With simple adjustments, lo mein can become a satisfying and balanced part of your diet. For more insights on healthier Chinese takeout choices, you can explore guides from reputable health sources such as Healthline.

Frequently Asked Questions

Takeout lo mein is considered unhealthy primarily due to its high sodium content from heavy sauces, its reliance on refined white flour noodles that spike blood sugar, and the excessive oil used in cooking, which increases fat and calories.

Lo mein can be a slightly healthier option than fried rice because the noodles are typically boiled and tossed, whereas fried rice is cooked with oil from the start. However, both dishes heavily depend on the preparation, sauces, and portion size, which can quickly increase their unhealthy components.

Yes, you can make a significantly healthier version of lo mein at home. By using whole-wheat noodles, less oil, and more fresh vegetables and lean protein, you can create a more balanced and nutritious meal.

The calorie count for a typical large takeout lo mein can be quite high, with some sources reporting upwards of 800 to 900 calories per order, especially when consumed as a single portion.

To reduce the sodium in a takeout lo mein, you can ask for the sauce to be served on the side. This allows you to control the amount you add. You can also request low-sodium soy sauce if available.

Healthier alternatives include steamed dishes like chicken with broccoli, steamed fish with vegetables, or Buddha's Feast (a steamed mixed vegetable dish). Clear soups like wonton or egg drop soup are also good options.

A vegetable lo mein can be healthier than a meat-based one, particularly if it contains a large proportion of fresh vegetables and avoids fatty proteins. However, the dish can still be high in sodium and refined carbs if the sauce and noodles are not controlled.