Is Chow Mein Low in Calories? Your Guide to This Popular Noodle Dish

October 7, 2025 •

4 min read

According to the USDA, an average serving of chicken chow mein can contain over 500 calories, and larger takeout portions can be much higher. This statistic immediately casts doubt on the idea that Is chow mein low in calories? has a simple 'yes' answer. The truth lies in the preparation, ingredients, and portion size, which vary dramatically between restaurant dishes and healthier homemade versions.

Quick Summary

This article examines how cooking methods, ingredients, and portion sizes dramatically affect chow mein's calorie and fat content. Practical advice for a healthier dish is offered by comparing restaurant and homemade versions, exploring ingredient swaps, and considering lo mein as an alternative.

Key Points

Preparation Varies: The calorie content of chow mein is highly dependent on the cooking method, with restaurant versions typically being much higher in calories than homemade ones.
Frying Adds Calories: Frying the noodles in oil for a crispy texture significantly increases the fat and calorie count compared to a stir-fried dish with boiled noodles.
Sauce and Portion Control: High-sugar sauces and large portion sizes in takeout meals are significant contributors to the high calorie and sodium content.
Homemade is Healthier: Making chow mein at home gives you complete control over ingredients, allowing for less oil, more vegetables, and leaner proteins to lower calories.
Lo Mein vs. Chow Mein: Lo mein is typically lower in fat than fried chow mein because the noodles are boiled and tossed rather than fried, but can be higher in sodium depending on the sauce.

Understanding the Nutritional Profile of Chow Mein

Chow mein, which translates to 'stir-fried noodles,' is a staple in Chinese and Chinese-American cuisine. Its nutritional content is heavily influenced by how it's prepared, particularly the amount of oil used for frying the noodles and the composition of the sauce. A restaurant version, for example, often uses a significant amount of oil to achieve that signature fried texture, while a homemade version can be prepared with much less fat.

The fundamental components of a chow mein dish are the noodles, a protein source (like chicken, beef, or shrimp), and a mix of vegetables (such as cabbage, carrots, and bean sprouts). The sauces, which are often rich and flavorful, can also contribute a considerable amount of sodium and sugar.

The Impact of Preparation on Calorie Count

When evaluating if chow mein is a low-calorie dish, the cooking method is the most critical factor. The calories can range from under 300 kcal for a light, homemade portion to well over 800 kcal for a large, restaurant-style serving. The primary calorie culprits in many commercial preparations are the cooking oil and the sauces. The amount of protein and vegetables also plays a role, with lean protein and high veggie content being beneficial for calorie control.

Key Ingredient Calorie Contributors

Noodles: While noodles themselves are a significant source of carbohydrates, their preparation method adds a lot of calories. Frying them in oil drastically increases the fat and calorie count compared to simply boiling or steaming them.
Oil: The type and quantity of cooking oil are major factors. Peanut oil is often used, adding about 120 calories per tablespoon. Healthier homemade versions can use less oil or opt for a lighter option.
Sauce: Many restaurant sauces are high in sodium, sugar, and fat. Sweet and savory sauces can contain significant added sugars, which can quickly inflate the calorie total. Opting for low-sodium soy sauce or controlling the amount of sauce is a simple way to reduce calories and sodium.
Protein: Lean protein sources like chicken breast or shrimp are much lower in calories than fatty beef or pork. Steaming or stir-frying the protein instead of deep-frying it will also save calories.
Vegetables: Chow mein with a high vegetable-to-noodle ratio is inherently healthier. Cabbage, bean sprouts, bok choy, and carrots are all low in calories and high in nutrients, adding bulk and fiber to the dish.

Comparison: Chow Mein vs. Lo Mein

While often confused, chow mein and lo mein are distinct dishes with different nutritional profiles. The primary difference lies in the cooking method.


Feature	Chow Mein	Lo Mein
Cooking Method	Noodles are parboiled and then stir-fried until crispy or soft, often with a generous amount of oil.	Noodles are boiled and then tossed with sauce, vegetables, and protein.
Calorie Source	Calories often come from the oil used to fry the noodles and the sauce.	Calories primarily from the richer sauce, though typically contains less oil than chow mein.
Nutritional Differences	Can be higher in fat due to frying. Amount of sodium can vary based on sauce.	Often lower in fat as noodles are not fried. Can be higher in sodium due to liberal saucing.
Texture	Crispy or soft, depending on the preparation style.	Soft and coated in a thicker sauce.

How to Enjoy Chow Mein on a Diet

Making chow mein a diet-friendly meal is entirely possible with a few simple adjustments. When ordering from a restaurant, always ask for the sauce on the side and request a version with steamed noodles and plenty of vegetables. However, the most effective way to control calories is by making it at home. A simple, healthy recipe can transform a calorie-heavy dish into a nutritious meal.

Tips for a Healthier Homemade Chow Mein

Reduce the Oil: Use a non-stick pan or a small amount of low-calorie oil spray instead of a few tablespoons of high-fat cooking oil.
Boost the Veggies: Increase the vegetable-to-noodle ratio by adding extra cabbage, bok choy, broccoli, and carrots. This increases fiber and nutrients while reducing overall calories per serving.
Choose Lean Protein: Swap out fattier meats for skinless chicken breast, shrimp, or tofu. Ensure the protein is cooked with minimal oil.
Control the Sauce: Create a lighter sauce using low-sodium soy sauce, a touch of sesame oil, and minimal added sugar or honey. Add flavor with plenty of garlic and ginger instead.
Use Whole Grains: Consider using whole-grain pasta or noodles for extra fiber and a slower release of energy.
Manage Portions: Be mindful of portion sizes. A single large takeout serving can easily be equivalent to two or more healthy homemade portions.

Healthier Ingredient Swaps

Noodles: Whole wheat noodles instead of refined egg noodles.
Oil: Sesame oil (small amount for flavor) or cooking spray instead of peanut or vegetable oil.
Protein: Chicken breast, shrimp, or tofu instead of fatty beef or pork.
Sauce: Low-sodium soy sauce and spices instead of high-sugar, pre-made sauces.

Conclusion: The Bottom Line on Chow Mein Calories

So, is chow mein low in calories? The definitive answer is: it depends entirely on how it is prepared. A typical restaurant or takeout version is almost always high in calories, fat, and sodium due to the cooking methods and ingredients used. However, a mindful approach, particularly through homemade preparation, can turn chow mein into a very healthy and low-calorie meal. By focusing on less oil, more vegetables, lean protein, and controlled portions, you can enjoy this flavorful dish without derailing your diet. For more information on healthy eating, visit the official site of the Academy of Nutrition and Dietetics.

Frequently Asked Questions

A standard restaurant portion of chow mein can vary widely, but a large container of a dish like chicken chow mein could contain well over 500 calories, and potentially up to 800 kcal or more depending on the amount of oil, noodles, and sauce used.

Not necessarily. While the addition of vegetables is a healthy choice, vegetable chow mein can still be high in calories if the noodles are fried and a lot of oil or a calorie-dense sauce is used. Requesting steamed noodles and plenty of vegetables is a better option.

Both can be high in calories, fat, and sodium when from a restaurant. A large portion of fried rice is often very high in calories (over 1,500 kcal is possible), making a lighter chow mein potentially the better option, especially if you control the sauce and oil.

The primary difference is the preparation method. Chow mein noodles are often fried, making the dish potentially higher in fat. Lo mein noodles are boiled and then tossed, and thus can be lower in fat, though the generous saucing can lead to higher sodium content.

The high calorie count in restaurant chow mein typically comes from using excessive amounts of cooking oil for frying the noodles, as well as calorie-dense and high-sodium sauces.

Yes, absolutely. By cooking at home, you can control the ingredients to make a much healthier version. Use less oil, load up on low-calorie vegetables, choose lean protein like chicken breast or tofu, and use a light sauce with low-sodium soy sauce.

Good alternatives include steamed vegetable and lean protein dishes (like chicken with broccoli), broth-based soups like wonton or egg drop soup, and dishes where sauce is served on the side. Avoid deep-fried items and heavy, sweet sauces.