Is chicken chow mein from Chinese healthy? A nutritional breakdown

December 8, 2025 •

4 min read

A single takeout portion of chicken chow mein can contain well over the recommended daily intake of sodium, with some estimates showing over 4,800mg in a single serving. The core question remains: is chicken chow mein from Chinese healthy, or is it a dietary pitfall to be avoided?

Quick Summary

This guide dissects the typical nutritional profile of Chinese takeout chicken chow mein, highlighting its high levels of sodium, fat, and refined carbs. Compare restaurant versions with healthier homemade alternatives and discover simple swaps to improve the dish.

Key Points

Restaurant Versions Are Unhealthy: Standard takeout chicken chow mein is typically very high in calories, sodium, and fat due to refined noodles, excessive oil, and salty sauces.
Homemade is Healthier: Making the dish at home allows for significant control over ingredients and cooking methods, drastically improving its nutritional value.
Prioritize Whole Grains and Veggies: Swap refined egg noodles for whole-wheat options or vegetable noodles, and load up on fresh vegetables like broccoli and carrots for more fiber and nutrients.
Reduce Sodium Intake: Opt for low-sodium soy sauce and create your own sauce base to avoid the excessive salt found in many takeout versions.
Use Leaner Protein: Utilize skinless chicken breast or plant-based alternatives like Quorn or tofu to reduce the dish's overall fat content.
Opt for Steamed Dishes at Restaurants: When ordering takeout, choose steamed dishes or those with light stir-fry sauces over deep-fried or battered options for a healthier meal.

The Nutritional Reality of Restaurant Chicken Chow Mein

Many of us enjoy the convenience and delicious flavor of chicken chow mein from a Chinese restaurant. However, a closer look at the nutritional content reveals why it's often considered an unhealthy choice, especially for those watching their calorie, sodium, and fat intake. The primary culprits are often the noodles, cooking method, and heavy-handed sauces.

The Culprits: Why Restaurant Chow Mein is Less Healthy

Refined Noodles: The base of most restaurant chow mein is refined egg noodles, which are low in fiber and nutrients. This can lead to a quick spike in blood sugar, followed by a crash, leaving you feeling hungry again soon after eating.
Excessive Oil: Chow mein is typically prepared by stir-frying in large amounts of oil. Some restaurants may even reuse oil, which can introduce unhealthy trans fats. This significantly increases the fat and calorie count of the dish.
High Sodium Sauces: The savory flavor profile relies heavily on soy sauce and oyster sauce, which are loaded with sodium. A single serving can easily contain more sodium than the American Heart Association's recommended daily limit. Excessive sodium intake is linked to high blood pressure and other heart issues.
MSG: Many Chinese takeout restaurants use Monosodium Glutamate (MSG) as a flavor enhancer. While not inherently harmful to most people, some individuals may experience side effects, and its presence can contribute to the overall unhealthy profile of the dish.
Fatty Proteins: While chicken is a good source of lean protein, restaurant versions may use fattier cuts or cook them in excess oil, mitigating the health benefits.

Comparing Restaurant vs. Homemade Chicken Chow Mein


Feature	Typical Restaurant Chow Mein	Healthier Homemade Chow Mein
Calories	Often high, up to 1000+ kcal per large portion.	Customizable; easily kept around 450-550 kcal per serving.
Sodium	Very high, exceeding 2,000mg easily, with some over 4,000mg.	Significantly lower, controlled by using reduced-sodium soy sauce and less overall sauce.
Fat	High, from cooking oil and fatty meats, up to 30g+.	Lower, by using less oil or a non-stick pan, and lean chicken breast.
Carbohydrates	High, primarily from refined white noodles.	Can be managed by using whole-wheat noodles, rice vermicelli, or adding more vegetables.
Fiber	Low, due to refined noodles and proportionally few vegetables.	Higher, by increasing vegetable content and using whole-grain noodles.
Ingredients	Often uses pre-packaged sauces and processed noodles.	Fresh ingredients, lean protein, and homemade sauce for better control.

How to Make Chicken Chow Mein Healthier at Home

Creating a healthier version of chicken chow mein is straightforward and allows you to control all the ingredients. The key is making conscious swaps without sacrificing flavor.

Healthier Ingredient Swaps

Noodles: Swap standard egg noodles for whole-wheat noodles, brown rice vermicelli, or even spiralized vegetables like zucchini (zoodles) to increase fiber and reduce refined carbs.
Protein: Choose lean, skinless chicken breast and slice it thinly for faster, more even cooking. Quorn or tofu can also be used as a high-protein, lower-calorie alternative.
Veggies: Amp up the vegetable content. Use a variety of colorful, non-starchy vegetables like broccoli, snow peas, bok choy, carrots, and bean sprouts. This boosts fiber, vitamins, and minerals.
Sauce: Use low-sodium soy sauce. Instead of relying on pre-made sauces, create your own simple mix with ingredients like low-sodium soy sauce, rice vinegar, garlic, ginger, and a splash of sesame oil.

Healthier Cooking Methods

Use a Wok Wisely: Use a well-seasoned wok or non-stick pan with just a minimal amount of a neutral oil like sunflower or canola. Low-calorie cooking spray can also be used.
Control the Heat: Cook over high heat with constant stirring (stir-frying) to cook ingredients quickly and retain their crisp texture and nutritional value, as is done in traditional Chinese cooking.

Chow Mein vs. Other Chinese Takeout Options

When choosing a Chinese takeout meal, it's wise to consider the cooking method. Steamed dishes are almost always a healthier option than anything that is deep-fried, battered, or drenched in heavy, sweet sauces. For example, steamed dumplings or beef and broccoli are often better choices than fried rice or sweet and sour pork. By being aware of preparation styles, you can make more informed decisions about your meal.

Conclusion: Mindful Choices for a Balanced Meal

So, is chicken chow mein from Chinese healthy? The answer is nuanced. The typical restaurant version, high in sodium, refined carbohydrates, and fat, is best considered an occasional treat. However, the homemade alternative, which prioritizes lean protein, fresh vegetables, and mindful sauce selection, can be a balanced and nutritious meal. By taking control of your ingredients and cooking methods, you can transform this comfort food into a healthy and delicious staple. For more information on healthy takeout options, see this guide from Healthline on healthy Chinese food choices.

Frequently Asked Questions

The main difference lies in the noodles and preparation. Chow mein traditionally uses thin, crispy noodles that are stir-fried, while lo mein features thicker, soft noodles that are tossed with sauce and ingredients.

To reduce calories, use less oil when cooking, add more vegetables and less noodles, and use a lean protein like skinless chicken breast. Swapping to zucchini noodles is another effective option.

MSG is a flavor enhancer and can be a concern for some individuals who report sensitivities. While not a part of traditional Chinese cooking, it is commonly added to modern takeout food and can contribute to weight gain and high blood pressure for frequent consumers.

Yes, substituting brown rice noodles for traditional refined egg noodles is an excellent way to increase the fiber content and make your homemade chicken chow mein a healthier, more complex carbohydrate meal.

Healthier alternatives include steamed dishes like steamed dumplings or vegetables with chicken. Beef and broccoli is also a good option, especially if you request light sauce and use boiled rice instead of fried rice.

The sodium content can vary widely by restaurant, but many versions are extremely high. One nutrition source lists a version with over 4,800mg of sodium, which is more than double the recommended daily limit for many people.

The 'fried' aspect is one of several reasons for its unhealthy reputation. The deep-frying or use of large amounts of cooking oil dramatically increases the fat and calorie content of the dish, especially when combined with fatty sauces.