Fried Rice vs. Lo Mein: Is Chinese Fried Rice or Lo Mein Healthier?

November 6, 2025 •

4 min read

A single restaurant serving of Chinese fried rice can exceed 1,200 calories, while lo mein can pack around 1,000, illustrating how both can be nutritionally problematic. When deciding if Chinese fried rice or lo mein is healthier, the preparation method and ingredients are far more important than the dish name.

Quick Summary

Comparing the health of fried rice and lo mein requires examining how they are prepared, as restaurant versions are often high in calories, sodium, and fat. While both have drawbacks, customizing your order or making them at home allows for significantly healthier outcomes by controlling oil, salt, and ingredients.

Key Points

Restaurant versions are typically unhealthy: Both fried rice and lo mein from restaurants are generally high in calories, fat, and sodium due to liberal use of oil and salty sauces.
Health depends on preparation, not the dish: The biggest factor in healthiness is how the dish is cooked, with homemade versions allowing for healthier ingredient choices and less oil and sodium.
Lo mein can be higher in sodium: Lo mein is often soaked in high-sodium sauces, which can lead to excessive salt intake.
Fried rice can be higher in fat: The frying process for fried rice means it often contains more oil and fat than lo mein.
Customization is key for healthier takeout: For both dishes, requesting low-sodium sauce, extra vegetables, and lean protein can improve the nutritional profile.
Homemade is the best option: Making either dish at home gives you complete control over ingredients, allowing you to use whole grains, healthy oils, and control portion sizes.

The Nutritional Realities of Chinese Takeout

When you order from a Chinese restaurant, dishes like fried rice and lo mein are staples for good reason—they're delicious, filling, and satisfying. However, the commercial preparation methods used for these popular dishes often prioritize flavor and speed over nutritional value. Large quantities of oil, high-sodium sauces like soy and oyster sauce, and oversized portions contribute to a calorie, fat, and sodium content that can be shocking. A single serving can provide a significant portion of a person's daily calorie and sodium needs. Understanding the typical nutritional composition of each dish is the first step toward making a more informed choice.

Dissecting Fried Rice: More Than Just Rice

Traditional fried rice typically starts with leftover cooked rice, which is then stir-fried in a wok with a generous amount of oil, along with vegetables, eggs, and often some form of meat or seafood. The frying process is the primary source of extra fat and calories. The use of white rice, a refined grain, offers less fiber and fewer nutrients than whole-grain options. Restaurant versions are also heavy on the sauce, leading to a very high sodium count. However, homemade fried rice can be a different story. Control over the ingredients allows for significant health improvements by using brown rice, less oil, and more vegetables.

Examining Lo Mein: The Noodle Dilemma

Lo mein consists of egg noodles tossed with a sauce and stir-fried with vegetables and protein. The primary nutritional issues stem from the high-carb content of the refined white flour egg noodles and the very high sodium levels in the sauce. The noodles themselves are often pre-cooked and then bathed in a salty sauce before being lightly stir-fried. While the noodles might seem lighter than rice, they can be calorie-dense, and the sauce is a major culprit for excessive sodium. Similar to fried rice, ordering at a restaurant often means surrendering control over the amount of salt and oil used.

Comparison Table: Fried Rice vs. Lo Mein (Restaurant-Style)

This table provides a general comparison based on typical restaurant preparations. Values can vary widely depending on the specific ingredients and portion sizes.


Nutritional Aspect	Fried Rice (Restaurant)	Lo Mein (Restaurant)
Calories (per large serving)	~1,200+ kcal	~1,000+ kcal
Fat	Generally higher due to frying.	Variable, often lower than fried rice.
Sodium	Very high due to soy sauce.	Extremely high due to heavy sauce.
Carbohydrates	High, especially if made with white rice.	High, from white flour noodles.
Saturated Fat	Often higher due to oil.	Can be lower, but still significant.
Fiber	Low, especially with white rice.	Low.
Preparation Method	Stir-fried with oil.	Tossed with sauce.

How to Make a Healthier Choice

Making the healthier choice involves more than just picking one dish over the other. It's about being an active participant in your food preparation, whether at home or by customizing your order at a restaurant.

Healthier Fried Rice Swaps:

Use brown rice: Opt for brown rice instead of white rice for more fiber and nutrients.
Add extra vegetables: Increase the veggie-to-rice ratio to boost fiber and vitamins.
Go light on oil: Use a non-stick pan and minimal, heart-healthy oil like sesame or olive oil.
Use low-sodium soy sauce: This is one of the easiest ways to dramatically cut down on salt intake.
Incorporate lean protein: Choose shrimp, chicken breast, or tofu over fattier options.

Healthier Lo Mein Swaps:

Request sauce on the side: This allows you to control the amount of sodium and sugar you consume.
Substitute noodles: Consider whole-wheat pasta, or vegetable noodles (like zucchini or carrots) for lower carbs and more nutrients.
Load up on lean protein and veggies: Ask for extra shrimp, chicken, or tofu, and more broccoli, mushrooms, or other vegetables.
Ask for steamed: Requesting a steamed dish with the sauce on the side is often a much healthier option overall.

The Final Verdict: Homemade is Healthiest

Given the typical preparation of takeout versions, neither fried rice nor lo mein is a significantly healthier option than the other. Both are loaded with calories, fat, and sodium. The healthiest version of either dish is one you make yourself, where you control the ingredients and preparation. By swapping refined grains for whole grains, using lean proteins, and minimizing sodium and oil, you can enjoy a delicious meal without compromising your health goals. For more healthy Chinese food takeout options, explore choices like steamed vegetables with a side of steamed brown rice or egg drop soup.

Visit Healthline for more healthy Chinese food takeout options.

How to Decide Which is Healthier for You

The best choice depends on your specific dietary priorities. If you're focused on reducing fat intake, a restaurant lo mein might be slightly better than fried rice, but it's important to remember the extremely high sodium content. If you're managing blood sugar, the refined carbs in both dishes can cause spikes. The key takeaway is to view both dishes as treats when ordering takeout, and focus on mindful, ingredient-controlled preparation at home for everyday meals.

Conclusion

While a definitive answer to "is Chinese fried rice or lo mein healthier?" is complex, it's clear that restaurant versions of both are high in calories, fat, and especially sodium. The healthfulness is dictated by preparation rather than the choice of rice or noodles. By opting for homemade versions with whole grains, extra vegetables, lean protein, and less oil and salt, you can transform these dishes into nutritious and satisfying meals. When dining out, remember that customization is key to controlling the nutritional content and making a smarter choice.

Frequently Asked Questions

While restaurant versions are both high in calories, lo mein often has a slightly lower calorie count than fried rice, but this can vary widely depending on the ingredients and portion size.

Lo mein is often considered unhealthy because it is made with refined white flour noodles and cooked with high-sodium sauces and oil, contributing to high calorie, carb, and sodium counts.

Yes, you can. For a healthier option, ask for low-sodium soy sauce, request extra vegetables, choose a lean protein like shrimp or chicken breast, and ask for the sauce on the side.

Key drawbacks include high calories from frying in oil, high sodium from sauces, and high refined carbohydrates if made with white rice.

Yes, using brown rice is a healthier alternative to white rice for fried rice. Brown rice is a whole grain that provides more fiber and nutrients.

The most effective way to reduce sodium is by asking for the sauce on the side at a restaurant or using low-sodium soy sauce when making it at home.

In general, a restaurant lo mein might be slightly lower in fat than fried rice because the rice is fried in oil first. However, both typically contain significant amounts of fat.