Is chow mein healthy from takeaway? The surprising nutritional breakdown

November 7, 2025 •

4 min read

According to nutrition tracking site CheckYourFood, a typical takeaway chicken chow mein can contain 441 calories and 4g of salt, or 72% of your recommended daily intake. This statistic reveals why many people wonder: is chow mein healthy from takeaway, or is it a dish best left for occasional indulgence?

Quick Summary

Takeaway chow mein is often high in calories, fat, and sodium due to refined noodles and heavy sauces. Its health depends on preparation and portion size, but healthier versions exist with modifications or home cooking.

Key Points

High in Calories and Sodium: Takeaway chow mein often contains excessive calories and salt due to large portion sizes, heavy oils, and salty sauces like soy sauce and MSG.
Rich in Refined Carbs: The typical takeaway dish uses refined white noodles, which lack fiber and can cause blood sugar spikes, unlike whole-grain options.
Preparation Matters: The healthiness of chow mein largely depends on its preparation; traditional Chinese cooking often differs greatly from the fattier, saltier Westernized versions.
Healthier Alternatives Exist: Opt for dishes with a higher vegetable content, such as chop suey, or ask for modifications like less oil and sauce on the side.
Cook at Home for Control: For the healthiest version, make chow mein at home using whole-grain noodles, lean protein, and low-sodium sauces, which gives you complete control over the ingredients.
Portion Control is Key: Takeaway portions are often large. Splitting a dish or saving half for later is an easy way to manage calorie and sodium intake.

The Nutritional Truth Behind Takeaway Chow Mein

Takeaway chow mein is a staple for many, but the version commonly found in Western countries differs significantly from its traditional Chinese roots. Instead of fresh, lightly seasoned ingredients, the takeaway version often features a heavy dose of refined noodles, high-fat oils, and salty, sugary sauces. This combination can turn a simple noodle dish into a high-calorie, high-sodium meal.

The Calorie and Fat Problem

The most significant nutritional issues with takeaway chow mein are its calorie and fat content. It is typically cooked with a large amount of oil in a wok at high temperatures, which adds a significant number of calories. The noodles themselves, often made from refined white flour, are calorically dense and offer minimal nutritional value compared to whole-grain alternatives. The sauces are often thickened with cornstarch and contain added sugars, further spiking the calorie count. For example, some sources show a single order of takeaway chow mein containing over 500 calories.

The Sodium Overload

Another major concern is the extremely high sodium content, which comes from the heavy use of soy sauce, oyster sauce, and sometimes MSG. The American Heart Association states that a high-sodium diet can contribute to high blood pressure. Takeaway sauces can contain over 1,000 milligrams of sodium per tablespoon, and with generous portions of sauce used, the salt content can skyrocket. This is a particularly important factor for individuals with cardiovascular concerns or those monitoring their blood pressure.

The Refined Carb Crash

Takeaway noodles are typically refined carbohydrates, which digest quickly and can cause a spike in blood sugar, followed by a crash. Unlike noodles made from whole grains, refined white noodles are stripped of most of their fiber, which is important for promoting healthy digestion and stable energy levels. While adding some vegetables helps, many takeaway versions are sparse on fibrous, nutrient-dense ingredients.

Chow Mein vs. Other Takeaway Options: A Comparison

It's helpful to compare chow mein to other popular takeaway options to put its health profile in perspective. Not all Chinese takeaway is created equal, and some dishes offer better nutritional balance.


Dish	Key Ingredients	Typical Preparation	Nutritional Profile	Healthier Option?
Chow Mein	Refined noodles, high-fat oil, salty sauce, some veg, meat/seafood	Stir-fried noodles often fried for crispness, then mixed with sauce	High in calories, sodium, refined carbs, and fat	Less Healthy
Chop Suey	Mixed vegetables, meat/seafood, lighter sauce	Stir-fried vegetables and meat, with sauce added at the end	Higher proportion of vegetables, lower in refined carbs and fat	Healthier
Stir-fried Vegetables with Protein	Large amount of vegetables, lean protein (chicken, tofu), light sauce	Pan-seared with minimal oil, sauce is a flavour accent	High in protein, fiber, and nutrients; low in fat and refined carbs	Healthiest
Fried Rice	Rice, egg, vegetables, oil, sauce	Fried rice tossed with oil, egg, and other ingredients	Can be very high in oil and sodium, similar issues to chow mein	Depends on preparation

How to Order a Healthier Takeaway Chow Mein

While the standard takeaway version can be problematic, you don't have to give it up entirely. Here are some simple tricks to lighten up your order:

Ask for extra vegetables. More vegetables add fiber and nutrients, helping to balance out the refined carbs.
Request less oil. Many places are happy to reduce the amount of cooking oil they use if you ask nicely.
Go for protein. Request lean protein such as chicken, shrimp, or tofu to increase the protein content, which aids satiety.
Opt for sauce on the side. This gives you full control over your sodium and sugar intake.
Choose a lighter sauce. If possible, ask if they can use less soy sauce or a low-sodium version.
Split the meal. Given the often large portion sizes, consider sharing your chow mein to reduce your overall intake of calories and sodium.

Cooking a Healthy 'Fakeaway' Chow Mein at Home

For maximum control over ingredients and preparation, cooking chow mein at home is the best option. You can mimic the takeaway flavor while cutting down on fat, sodium, and refined carbs.

Here's how to create a healthier homemade version:

Choose better noodles: Substitute refined white noodles with whole wheat spaghetti or brown rice noodles for more fiber.
Load up on veggies: Use plenty of fresh, crisp vegetables like bok choy, mushrooms, carrots, bell peppers, and snap peas.
Use low-sodium soy sauce: Opt for a low-sodium soy sauce or tamari to significantly reduce the salt content.
Control the fat: Use a minimal amount of healthy oil, like sesame oil or a low-calorie cooking spray, and measure it precisely.
Add lean protein: Include lean protein sources such as chicken breast, steak strips, shrimp, or tofu.
Skip the MSG: Ensure your dish is free from monosodium glutamate, which is commonly used in takeaway to enhance flavor.
Perfect the sauce: Create a simple, healthier sauce with a mixture of low-sodium soy sauce, rice vinegar, a touch of brown sugar or sweetener, and a little water or stock.

Conclusion: Navigating the Takeaway Dilemma

So, is chow mein healthy from takeaway? The short answer is generally no, especially when consumed regularly and in large portions due to its high calorie, sodium, and fat content. However, this doesn't mean it's entirely off-limits. With awareness and simple modifications, you can make smarter choices. Ordering with extra vegetables and less oil, or sharing a portion, can mitigate some of the less healthy aspects. For the healthiest option, making a 'fakeaway' version at home gives you complete control over ingredients, proving that sometimes, the most rewarding and wholesome meals are the ones you create yourself. Ultimately, a balanced approach focused on moderation and mindful eating is the key to enjoying all foods, including your favorite Chinese takeaway dish. For more healthy recipe inspiration, check out cooking blogs like Slimming World.

Frequently Asked Questions

The main unhealthy aspects are its high calorie, fat, and sodium content, which typically come from the refined noodles, excessive cooking oil, and heavy, salty sauces used in takeaway preparation.

Yes, you can request simple modifications. Ask for extra vegetables, less oil, and if possible, have the sauce served on the side so you can control how much you add.

Generally, lo mein might be slightly healthier if it contains more vegetables and is less oily, but both are often high in sodium. Their healthiness depends on the specific ingredients and how they are cooked.

Many Chinese takeaway restaurants, particularly those serving Westernized Chinese food, use monosodium glutamate (MSG) to enhance flavor. You can often request that they prepare your dish without it.

To reduce sodium, ask for less soy sauce and look for restaurants that use less seasoning. Using sauce on the side is the most effective method, as soy sauce is a primary source of sodium.

Many takeaway portions are oversized. A single order can often be shared by two people to help manage calorie and fat intake.

Yes, homemade chow mein is significantly healthier as you can control all the ingredients. You can use whole wheat noodles, minimal oil, a generous amount of fresh vegetables, and low-sodium sauces.

A vegetable-focused chow mein or one featuring a lean protein like chicken or shrimp is generally healthier than a pork or beef version. Ask for steamed or stir-fried options rather than deep-fried or heavily sauced ones.