Understanding the Calorie Count in Takeaway Chicken Chow Mein
When you order a chicken chow mein from a Chinese takeaway, the calorie count isn't always clear and can be surprisingly high. While a homemade version might contain around 274 to 417 calories per serving, the deep-fried preparation, extra oil, and larger portion sizes of a takeaway meal can easily double that number. A large foil container can contain over 800 calories, a significant portion of an average adult's daily intake. Understanding the different components of this popular dish can shed light on where all these calories come from.
The Breakdown of Chow Mein Ingredients
- Noodles: The foundation of the dish, egg noodles, are a primary source of carbohydrates. While noodles themselves are not excessively high in calories, the preparation method significantly impacts the final count. Many takeaways deep-fry the noodles to make them crispy, which adds a substantial amount of fat.
- Chicken: Chicken breast is a lean source of protein, but the way it's prepared affects its calorie count. Often, chicken is cooked with oil in large woks, which increases its fat content.
- Oil: The generous amount of oil used for stir-frying is a major contributor to the overall calories. This is particularly true if the noodles are flash-fried or if excessive oil is added during the cooking process. Peanut oil or other vegetable oils are commonly used and pack a caloric punch.
- Sauce: The sauce for chicken chow mein often contains a mix of soy sauce, oyster sauce, and sometimes sugar or cornflour to thicken it. These ingredients can add extra sodium and, in some cases, sugar calories.
- Vegetables: Vegetables like bean sprouts, cabbage, onions, and bell peppers add fibre, vitamins, and minerals. They are low in calories and can be increased to make the meal healthier and more filling.
Comparison of Takeaway vs. Homemade Chicken Chow Mein
| Feature | Chinese Takeaway Chicken Chow Mein | Homemade Chicken Chow Mein | Comparison Notes |
|---|---|---|---|
| Portion Size | Typically large foil containers, often exceeding a single serving recommendation. | Easily controlled, allowing for smaller, more sensible portions. | Takeaway portions are a primary reason for higher calorie intake. |
| Calorie Count (approx.) | 400-800+ calories per large portion. | 275-450 calories per portion. | Homemade versions offer significantly more control over calories. |
| Preparation Method | Noodles are often deep-fried. Generous use of cooking oil and pre-made, high-sodium sauces. | Noodles are typically boiled or lightly pan-fried. Less oil and reduced-sodium sauces can be used. | Homemade allows for healthier cooking methods. |
| Sodium Content | High due to soy sauce, MSG, and flavour enhancers. | Customizable; you can choose low-sodium soy sauce and use less seasoning. | High sodium intake from takeaways is a health concern. |
| Fat Content | High due to deep-frying and excessive oil. | Significantly lower, controlled by the amount of oil used. | More fat in takeaway versions contributes to higher calorie density. |
Reducing Calories in Your Takeaway Order
If you love chicken chow mein but want to make a healthier choice, consider these tips:
- Request no extra oil: Ask for your dish to be cooked with minimal oil. Many takeaways are willing to accommodate this request, as it doesn't significantly change the flavour profile.
- Choose boiled noodles: Specify that you prefer boiled noodles instead of the deep-fried variety. This cuts out a large portion of the added fat and calories.
- Add extra vegetables: A simple way to make the dish more filling and nutritious without adding calories is to ask for extra vegetables. More bean sprouts, carrots, and cabbage will increase fibre and volume.
- Separate the sauce: Ask for the sauce to be served on the side. This gives you control over how much you use, helping you moderate both calorie and sodium intake.
- Share the portion: Takeaway portions are often large enough for two meals. Eating half and saving the rest for later is a great way to manage your calorie intake.
- Pair with steamed rice: If you're pairing your chow mein with a side, opt for steamed rice instead of egg-fried rice, which can add hundreds of extra calories.
Other Healthy Chinese Takeaway Options
While chicken chow mein can be enjoyed in moderation, exploring other Chinese takeaway dishes can provide a healthier meal. Here are a few low-calorie alternatives:
- Steamed fish with ginger and spring onion: A very simple, clean, and nutritious option.
- Stir-fried vegetables with tofu: Plant-based protein and plenty of vegetables make this a great, low-calorie choice.
- Clear soups: Wonton or hot and sour soup can be a flavourful starter that fills you up with minimal calories, as long as you watch the sodium content.
- Prawn stir-fry: Prawns are a low-fat protein source. Combine them with plenty of vegetables for a light and healthy meal.
Conclusion
So, how many calories are in a chicken chow mein from Chinese takeaway? The answer varies, but you should expect it to be a significantly calorie-dense meal due to the cooking methods and portion sizes. While a standard portion can range from 400 to over 800 calories, being mindful of your order and choosing healthier alternatives can help you enjoy your favourite food without compromising your diet. By understanding the ingredients and taking steps to reduce oil and sodium, you can make smarter choices and better manage your overall caloric intake. For example, a home-cooked version offers far more nutritional control and can be prepared to be much lighter.
Key Takeaways on Chicken Chow Mein Calories
- High Variability: The calorie count for a chicken chow mein from a Chinese takeaway is highly variable, ranging from approximately 400 to over 800 calories per large portion.
- Factors Impacting Calories: High calorie counts are influenced by deep-fried noodles, generous amounts of oil, high-sodium sauces, and large portion sizes.
- Takeaway vs. Homemade: Homemade chicken chow mein is typically much lower in calories, with figures often falling between 275 and 450 calories per serving.
- Reduce Calories: Strategies to lower the calorie count of a takeaway meal include asking for less oil, extra vegetables, and boiled instead of fried noodles.
- Healthier Takeaway Alternatives: Lighter Chinese takeaway options include steamed fish, vegetable and tofu stir-fries, and clear soups.
- Control Portion Size: Takeaway portions are frequently intended for more than one person, so sharing or saving half can significantly reduce calorie consumption.
- Sauce Control: Asking for sauce on the side helps manage both calorie and sodium levels.
FAQs about Chicken Chow Mein Calories
Q: How many calories are typically in a large Chinese takeaway chicken chow mein? A: A large foil container of chicken chow mein from a takeaway can easily contain between 400 and over 800 calories, depending on the restaurant's specific recipe and preparation method.
Q: Why is takeaway chicken chow mein higher in calories than homemade versions? A: Takeaway versions often use more oil for cooking, may deep-fry the noodles, and typically serve larger portion sizes than a standard homemade recipe.
Q: What is the main source of calories in chicken chow mein? A: The main sources of calories are the noodles (especially if deep-fried), the cooking oil used for stir-frying, and the sugar content in some sauces.
Q: Is there a healthier way to order chicken chow mein from a takeaway? A: Yes. You can ask for your chow mein to be cooked with less oil, request boiled noodles instead of fried ones, and add extra vegetables to increase fibre and volume.
Q: How can I reduce the sodium in my chow mein? A: The sauce is typically high in sodium. Asking for the sauce on the side or requesting less sauce is an effective way to lower the sodium content.
Q: What is a good side dish for chicken chow mein to keep the meal healthier? A: Instead of egg-fried rice, which is higher in calories and fat, opt for plain steamed rice or a simple side of steamed vegetables.
Q: Are there low-calorie takeaway alternatives to chicken chow mein? A: Yes, healthier alternatives include steamed fish with ginger and spring onion, stir-fried vegetables with tofu, and clear, broth-based soups like wonton soup.
Q: Does portion size significantly affect the calorie count? A: Absolutely. Takeaway portions are often large, making it easy to consume more calories than intended. Eating half and saving the rest can dramatically cut your calorie intake.
Q: How does adding extra vegetables help? A: Extra vegetables are low in calories but high in fibre, which helps you feel full faster and for longer, preventing overeating without adding significant calories.
Q: Is chicken breast in chow mein always a healthy protein source? A: While chicken breast is lean, the overall healthiness of the dish depends on how it is prepared. When it's cooked with a lot of oil or high-sodium sauces, the health benefits can be negated.
