How many calories are in a small order of chicken lo mein?: A Nutritional Breakdown

November 7, 2025 •

3 min read

While it can vary significantly, one serving of chicken lo mein can contain a wide range of calories, from as little as 278 to upwards of 675, depending heavily on the preparation method and portion size. Understanding the ingredients and cooking techniques is key to knowing precisely how many calories are in a small order of chicken lo mein and making a more informed dietary choice.

Quick Summary

The calorie count for a small chicken lo mein varies widely based on restaurant recipes, ingredients, and portion size. Factors like the amount of oil, noodles, and sodium-rich sauce significantly influence the total caloric and nutritional value. Healthy modifications, such as adding more vegetables and opting for lean protein, can drastically lower the calorie count.

Key Points

Calorie Count Varies Widely: A small order of chicken lo mein can contain anywhere from under 300 calories in a healthy homemade recipe to over 600 in some restaurant takeout versions.
Ingredients Drive Calorie Content: The amount of oil, noodles, protein type, and the composition of the sauce (sugar, sodium) are the main factors determining the final calorie count.
Restaurant Preparation Matters: Takeout and chain restaurants may use more oil and larger portions, contributing to a higher caloric density compared to home-cooked meals.
Focus on Vegetables: To reduce calories, increase the proportion of low-calorie vegetables like broccoli, cabbage, and carrots while decreasing the amount of noodles.
Choose Lean Protein: Opting for lean, skinless chicken breast over other cuts can help keep the calorie and fat content lower.
Request Healthier Cooking Methods: When ordering out, ask for less oil, extra vegetables, and sauces on the side to have more control over your meal.
Homemade Offers Best Control: Cooking chicken lo mein at home allows you to perfectly control ingredients, portion sizes, and preparation methods for a healthier dish.

Demystifying the Calorie Count in Chicken Lo Mein

The nutritional content of chicken lo mein is not standardized across all restaurants or recipes. A 'small' order at one Chinese restaurant could have a completely different calorie profile than one at another. This is because the overall caloric value is influenced by several factors, including the ratio of noodles to vegetables, the amount of oil used for stir-frying, and the specific ingredients in the sauce. A typical takeout order may pack a significant number of calories due to generous portions and heavy-handed use of oil and salty, sugary sauces. Conversely, a homemade or health-focused version can be surprisingly low in calories.

The Variability of Chicken Lo Mein Nutrition

To better understand the calorie differences, let's break down the components of a standard chicken lo mein dish:

Noodles: The foundation of the dish, egg noodles, are a significant source of carbohydrates. Depending on the amount, they can contribute a large portion of the total calories.
Protein: Lean chicken breast is a relatively low-calorie, high-protein ingredient. However, opting for dark meat or using an excessive amount can increase the fat and calorie content.
Vegetables: Onions, cabbage, carrots, bell peppers, and snow peas add bulk, fiber, and nutrients with minimal calories. Increasing the vegetable-to-noodle ratio is one of the easiest ways to lower the calorie count.
Oil: Lo mein is a stir-fried dish, and the type and amount of oil used greatly impact the fat and calorie content. Restaurants often use more oil than home cooks.
Sauce: The sauce is a key source of flavor but can be high in sodium and sugar. Soy sauce, oyster sauce, and often brown sugar or other sweeteners contribute to the overall calorie and sodium levels.

Comparing Different Chicken Lo Mein Calories

The table below illustrates how the calorie count for chicken lo mein can differ based on preparation and source. This highlights why asking how many calories are in a small order of chicken lo mein doesn't have a single answer.


Source/Preparation	Approximate Serving Size	Approximate Calories	Key Caloric Factors
Standard Restaurant Takeout	~1 cup	400-600+	Higher oil, larger portions, and richer sauces.
Health-focused Recipe (Andie Mitchell)	Single Serving	<250	Uses low-calorie shirataki noodles and controlled ingredients.
Panda Express (Side Dish)	~1 cup	165	Managed portion control and standardized recipe.
Homemade (Healthy Fitness Meals)	Per Serving (6 servings)	~290	Uses lean chicken breast and controls oil/sauce.

How to Enjoy Chicken Lo Mein Guilt-Free

If you're a fan of chicken lo mein but are mindful of your calorie intake, there are several ways to enjoy it as part of a balanced diet. The key is to be a conscious consumer, whether you're dining out or cooking at home.

Smart Strategies for Ordering Takeout

Ask for Light Oil: Some restaurants are willing to prepare your dish with less oil if you ask. A simple request can significantly reduce the total calories.
Load Up on Veggies: Request extra vegetables like broccoli, carrots, and onions to increase fiber and nutrient content and add bulk to the meal without adding many calories.
Control Your Portion Size: Many takeout servings are larger than a standard portion. Consider splitting an order or saving half for another meal to manage your intake.
Substitute Noodles: Some restaurants may be able to swap out the egg noodles for a vegetable alternative, such as spiralized zucchini or another low-carb option.

Making a Healthier Chicken Lo Mein at Home

For ultimate control over ingredients and portion size, cooking at home is the best option. Here's a quick guide to a healthier version:

Use lean protein like skinless chicken breast.
Use a moderate amount of a healthy oil like sesame oil or avocado oil.
Add a large quantity of a variety of vegetables.
Prepare a low-sodium sauce from scratch to control sugar and salt content.
Consider using lower-calorie noodles, such as shirataki or vegetable-based noodles.

Conclusion

The number of calories in a small order of chicken lo mein is highly dependent on the restaurant and recipe. While a takeout portion can range widely, often exceeding 500 calories, a healthy, homemade version can be under 300 calories. By being mindful of preparation and portion size, and by incorporating more vegetables and less oil and sodium-heavy sauce, you can still enjoy this popular dish as part of a balanced and nutritious diet. Making small adjustments can have a big impact on the overall health profile of your meal, proving that favorite comfort foods don't always have to be a dietary disaster.

Frequently Asked Questions

The main factors affecting the calorie count are the portion size, the amount and type of oil used for stir-frying, and the specific ingredients in the sauce, which often contains high levels of sodium and sugar.

To reduce calories, ask the restaurant to use less oil, add extra vegetables, and serve the sauce on the side. You can also save half of the portion for another meal to control your intake.

No, nutritional content varies significantly between restaurants. A 'small' portion is not standardized, and the ingredients and cooking methods differ widely, leading to large variations in calories and fat.

For a lower-calorie, lower-carb option, you can substitute traditional egg noodles with shirataki noodles, spiralized zucchini, or other vegetable-based noodles. You can also use brown rice noodles for more fiber.

Cooking at home gives you complete control over ingredients and portion sizes. You can use lean protein, minimize oil, load up on vegetables, and create a healthier sauce with less sodium and sugar, all of which support weight management.

Yes, you can make a healthier sauce from scratch using low-sodium soy sauce, fresh ginger, garlic, and a minimal amount of a natural sweetener like honey. Adding spices can boost flavor without increasing sodium.

With lean chicken breast, lo mein can be a good source of protein. However, restaurant versions with small amounts of meat and large amounts of noodles may have a less favorable protein-to-carb ratio.