Is Lo Mein a Healthy Dish? A Nutritional Deep Dive

October 19, 2025 •

4 min read

According to nutrition tracker websites, a typical restaurant order of lo mein can contain a surprisingly high amount of calories and sodium, revealing that the question, "Is lo mein a healthy dish?" is more complex than it first appears. This deep dive explores the nutritional profile, comparing a traditional takeout version with a healthier, homemade alternative.

Quick Summary

The healthiness of lo mein depends on ingredients and preparation. Restaurant versions are often high in sodium and calories, while homemade recipes can be packed with nutrients, fiber, and lean protein.

Key Points

Restaurant vs. Homemade: Takeout lo mein is typically high in sodium and calories, whereas homemade versions allow for healthier ingredient swaps.
Sodium is a Major Concern: The high sodium content in restaurant lo mein, primarily from soy sauce, can exceed the entire daily recommended limit in a single serving.
Control Your Ingredients: Making lo mein at home gives you complete control over oil, salt, and sugar, enabling a much more balanced dish.
Load Up on Vegetables: Boosting the vegetable content with options like broccoli, bell peppers, and snow peas adds fiber, vitamins, and minerals.
Swap Your Noodles: Opting for whole-wheat, shirataki, or vegetable-based noodles can significantly reduce calories and increase fiber.
Choose Lean Proteins: Incorporating lean protein sources such as chicken breast, shrimp, or tofu increases the dish's satiety without adding excess fat.
Lo Mein vs. Chow Mein: Lo mein noodles are boiled and tossed, while chow mein noodles are often fried, making lo mein typically less greasy but potentially higher in sodium.

The Nutritional Reality of Restaurant Lo Mein

For many, lo mein is a comfort food—a quick and flavorful option from their favorite Chinese restaurant. However, what makes it so delicious is often what makes it nutritionally unbalanced. The primary issues with standard takeout lo mein are its high sodium, unhealthy fats, and refined carbohydrates. The recipe relies heavily on soy sauce and other sugary, salty sauces, which can cause the sodium content to skyrocket.

The High Sodium Problem

One of the most significant concerns with restaurant lo mein is the excessive amount of sodium. A single 1-cup serving from a restaurant can contain up to 585mg of sodium, and many typical takeout containers hold much more. Some dishes can even contain over 3,000mg of sodium, exceeding the entire daily recommended limit in a single meal. This high sodium intake is a serious health concern, potentially contributing to high blood pressure and other cardiovascular issues. Reducing or controlling sodium is one of the most effective ways to improve the dish's health profile, a task easily managed when cooking at home.

Calorie Density and Hidden Fats

Restaurant lo mein is often higher in calories and fat than many people realize. While lo mein noodles are boiled, not fried like chow mein, the generous amounts of oil used for stir-frying the vegetables and protein, combined with calorie-dense sauces, add up quickly. The large portion sizes typical of takeout can also lead to overconsumption. A standard order may contain upwards of 800 calories, or even more depending on the protein and oil used. The health quality of the fats also matters; some restaurants may use hydrogenated or low-quality oils.

How Homemade Lo Mein Can Be Healthier

Taking control of your cooking process is the single best way to transform lo mein into a healthy, balanced meal. By swapping a few key ingredients and adjusting the preparation, you can drastically cut down on unhealthy components while boosting nutritional value.

Healthier Noodle Choices

Traditional lo mein uses refined egg noodles, which offer little fiber. Swapping them out for healthier alternatives is a great start.

Whole-Wheat Spaghetti: An excellent substitute for traditional noodles, it adds more fiber to keep you feeling full longer.
Shirataki Noodles: These low-carb, low-calorie noodles are made from a type of fiber and are perfect for those watching their carbohydrate intake.
Zucchini Noodles (Zoodles): For a vegetable-based, low-carb option, spiralized zucchini works wonderfully.

Packing in the Vegetables

Another simple way to make lo mein healthier is to increase the ratio of vegetables to noodles. Filling your dish with a variety of colorful vegetables adds vitamins, minerals, and fiber without adding significant calories. Consider including:

Broccoli florets
Shredded carrots
Bell peppers
Snow peas or snap peas
Mushrooms
Cabbage
Bok choy

Leaner Protein Options

Adding a lean protein is essential for a balanced meal. Protein helps with muscle maintenance and increases satiety. Instead of fatty meats, opt for lean protein sources.

Chicken breast
Shrimp
Tofu
Edamame

Lo Mein vs. Chow Mein: A Nutritional Comparison

Understanding the fundamental differences between these two popular noodle dishes can help you make a better choice. While their nutritional profiles depend on preparation, here’s a general comparison based on typical restaurant styles.


Feature	Lo Mein (Traditional)	Chow Mein (Traditional)
Cooking Method	Noodles are boiled and then tossed with sauce and other ingredients.	Noodles are parboiled, then stir-fried until crispy, with less sauce.
Oil Content	Lower oil content than chow mein, but still reliant on added oils.	Often higher in oil due to the extra frying step for crispiness.
Sodium Content	Often higher due to a more generous coating of salty sauce.	Typically lower in sodium because it uses less sauce.
Texture	Soft, chewy, and coated in a sauce.	Crispy, crunchy, and drier.
Calorie Count	Calorie counts can be similar or higher depending on the sauce and oil used.	Typically higher in fat due to the frying, potentially leading to higher calories.
Vegetable Ratio	Usually served with a higher proportion of vegetables.	Can sometimes contain fewer vegetables, though this varies.

Healthier Lo Mein Recipe Tips

Control the Sauce: Make your own sauce with low-sodium soy sauce or tamari, a small amount of honey or maple syrup for sweetness, rice wine vinegar for acidity, and sesame oil for flavor. Using a cornstarch slurry can thicken the sauce without excessive cooking.
Cook Vegetables First: Sauté your vegetables briefly in a hot wok or skillet with a little healthy oil (like olive or avocado oil) to retain their crisp-tender texture and nutrients.
Go Easy on the Oil: Use a minimal amount of a heart-healthy oil to cook your ingredients. A nonstick pan or a well-seasoned wok can help reduce the need for excessive oil.
Add Flavor Naturally: Incorporate fresh garlic, ginger, and scallions to build flavor without relying on salt and sugar.
Boost the Fiber: In addition to veggie swaps, add extra fiber with ingredients like edamame or chickpeas, or by choosing a whole-grain pasta.

Conclusion: Can Lo Mein Be Healthy?

Ultimately, whether lo mein is a healthy dish is determined by its preparation. The restaurant version, while delicious, is often loaded with excessive sodium, calories, and refined carbs, making it a poor choice for regular consumption or specific dietary goals like weight loss. However, when made at home, lo mein can be a nutritious, balanced, and flavorful meal. By focusing on smart ingredient swaps like whole-wheat noodles, lean proteins, and a generous amount of fresh vegetables, you can enjoy all the comforting flavors of lo mein while prioritizing your health.

Healthline provides further guidance on healthier Chinese takeout options.

Frequently Asked Questions

Restaurant lo mein is often unhealthy due to its high sodium content from salty sauces like soy sauce, excessive use of oil during cooking, and a heavy reliance on refined carbohydrates from egg noodles.

The biggest health risk is the extremely high sodium content, which can be several thousand milligrams in a single serving. This can significantly increase the risk of high blood pressure and other cardiovascular issues.

To make lo mein healthier at home, use low-sodium soy sauce, add more vegetables and lean protein, and consider swapping traditional noodles for whole-wheat, shirataki, or spiralized vegetable alternatives.

Yes, several low-carb options exist for lo mein. These include shirataki noodles, spiralized zucchini or other vegetables (zoodles), and noodles made from hearts of palm.

Generally, yes. Lo mein noodles are boiled rather than fried, potentially making it a healthier option than fried rice. However, a dish's overall health depends heavily on the sauce and the amount of oil and other ingredients used.

Lo mein noodles are boiled and tossed with sauce and other ingredients, resulting in a softer texture. Chow mein noodles are parboiled and then fried for a crispier texture. Lo mein tends to be saucier and often higher in sodium.

Lean protein sources like chicken breast, shrimp, tofu, or thinly sliced lean beef are great options to increase the protein content without adding excessive fat.