Is Chinese lo mein high in cholesterol?

October 28, 2025 •

4 min read

While the noodles used in lo mein contain little to no dietary cholesterol, a restaurant-style dish often includes higher amounts due to the type of protein and cooking method. This article explores why some Chinese lo mein may be a concern for cholesterol and offers ways to make a healthier version.

Quick Summary

The cholesterol content in Chinese lo mein is not from the noodles but from the protein and fats used. A high-fat, high-sodium takeout version can be a problem, but healthier options exist.

Key Points

Source of Cholesterol: The cholesterol in lo mein comes primarily from animal protein and cooking oils, not the wheat-based noodles themselves.
Saturated Fat is Key: The saturated fat from excessive cooking oil and fatty meats is a greater concern for blood cholesterol than the dietary cholesterol from eggs in the noodles.
Restaurant vs. Homemade: Takeout lo mein is typically high in sodium and fat. A homemade version allows for healthier, low-cholesterol ingredient swaps.
Lean Proteins are Best: Opt for lean meats like chicken breast, turkey, shrimp, or plant-based tofu to significantly reduce the saturated fat and cholesterol.
Boost with Veggies and Fiber: Adding more vegetables and using whole-grain or alternative noodles increases fiber, which helps manage cholesterol and is good for overall heart health.

Understanding the Components of Lo Mein

To determine if lo mein is high in cholesterol, one must analyze its individual components. A typical lo mein dish consists of egg noodles, meat or protein, vegetables, and a savory sauce. The cholesterol content is rarely found in the base noodles or vegetables but is instead concentrated in the animal products and fats used during preparation.

The Role of Noodles and Eggs

The defining feature of lo mein is its soft, wheat-based egg noodles. While egg yolks are a source of dietary cholesterol, the amount in the noodles themselves is generally low. Some commercial fresh or dried noodles contain very little or no cholesterol at all. A low-fat, low-cholesterol lo mein dish is very possible by focusing on how the other ingredients are prepared and selecting the right additions.

The Impact of Restaurant Preparation

Restaurant-style lo mein often differs significantly from its traditional, healthier origins. The primary concern for cholesterol comes from the cooking practices common in many Chinese takeaways.

Meats and Seafood

The type and quantity of protein are major contributors to the dish's cholesterol and saturated fat. Fatty cuts of pork, beef, and even some dark meat chicken can increase the saturated fat content. While shrimp and other seafood contain dietary cholesterol, they are generally lower in saturated fat than red meats. A typical takeout chicken lo mein dish can contain up to 95 mg of cholesterol per serving.

Cooking Oils and Fat

The biggest factor affecting the healthfulness of restaurant lo mein is the cooking fat. Many restaurants use large amounts of oil for stir-frying, often opting for less expensive options that may be high in saturated fat. It is well-established that saturated fat intake has a more significant impact on raising LDL (bad) cholesterol levels than dietary cholesterol.

The Sodium and Sugar Trap

Another major consideration is the sauce. The sauce, while delicious, is often a potent blend of high-sodium soy sauce, sugar, and other seasonings. High sodium intake is a risk factor for heart disease and is a common pitfall of takeout Chinese food. Many low-cholesterol recipes also focus on reducing sodium for overall heart health.

Lo Mein vs. Chow Mein: A Nutritional Comparison

While both are popular Chinese noodle dishes, their preparation creates notable nutritional differences, particularly concerning fat and sodium content. This table compares typical restaurant versions, highlighting the impact of different cooking methods.


Feature	Restaurant Lo Mein	Restaurant Chow Mein
Preparation	Soft noodles, tossed with sauce and ingredients.	Crispy, fried noodles.
Fat Content	Moderate, dependent on oil and protein. Can contain significant saturated fat.	Often higher due to deep-frying the noodles.
Sodium Content	Often high due to generous use of soy sauce and other sauces.	Also high, though variation depends on the specific sauce used.
Noodle Texture	Soft and chewy.	Crispy and crunchy.
Overall Health	Variable, often high in sodium and fat due to preparation.	Generally less healthy due to high oil use for frying noodles.

How to Make Healthier Lo Mein at Home

Making lo mein at home gives you complete control over the ingredients and preparation, allowing you to create a delicious and heart-healthy version.

Lean Protein Choices

Chicken Breast or Turkey: Use boneless, skinless cuts and trim all visible fat.
Tofu: A plant-based, zero-cholesterol option that absorbs the sauce flavors beautifully.
Shrimp: A good choice for those monitoring saturated fat, though it contains some dietary cholesterol.

Low-Cholesterol Ingredients

Healthier Noodles: Use whole wheat spaghetti or soba noodles instead of traditional egg noodles. For a very low-carb, low-calorie option, use shirataki noodles.
Reduced-Sodium Sauces: Use low-sodium soy sauce or tamari. Coconut aminos is another excellent, lower-sodium alternative.
Heart-Healthy Oils: Sauté with a small amount of olive oil, canola oil, or sesame oil instead of large amounts of vegetable oil.

Maximizing Vegetables

Packing your lo mein with a variety of vegetables adds fiber and nutrients. A high fiber diet can help lower cholesterol. Great additions include:

Broccoli florets
Carrots
Bell peppers
Bok choy or Napa cabbage
Mushrooms
Snow peas

Conclusion

In its most basic form, Chinese lo mein is not inherently high in cholesterol. The primary factor influencing its cholesterol and saturated fat content is how it is prepared, especially in restaurant and takeaway settings. By being mindful of your protein choices, using less saturated fat for cooking, and controlling sodium and sugar levels in the sauce, you can easily transform this popular dish into a heart-healthy meal. Making lo mein at home with lean proteins and plenty of vegetables is the most effective way to enjoy its flavors while managing your cholesterol levels.

For more information on the link between saturated fat and cholesterol, refer to the American Heart Association website.

Frequently Asked Questions

No, the noodles themselves are not typically high in cholesterol. Standard wheat and egg noodles contain very little, and some commercial varieties have zero cholesterol.

Restaurant lo mein can be high in saturated fat and sodium due to the generous use of cooking oil and rich, high-sodium sauces. These factors are often a greater health concern than the dietary cholesterol.

To make lo mein healthier, use lean protein like chicken breast or tofu, load up on vegetables, use less oil for cooking, and opt for reduced-sodium soy sauce or tamari in your sauce.

For a low-cholesterol diet, use whole wheat pasta, soba noodles, or shirataki noodles. Shirataki noodles are particularly low in calories and carbohydrates.

Yes, many restaurant lo mein dishes are very high in sodium due to the sauces used. High sodium intake is a risk factor for heart health.

For many Chinese dishes, including lo mein, the saturated fat from cooking oils and fatty meats is the primary driver of high blood cholesterol, not just the dietary cholesterol.

Both can be high in fat and sodium, but crispy chow mein is often fried, potentially making it higher in fat and therefore worse for cholesterol than a typical lo mein dish.