Is Lo Mein High Protein? A Detailed Guide to Chinese Noodle Nutrition

November 16, 2025 •

4 min read

While classic lo mein noodles contain a macronutrient breakdown that includes some protein (around 19% of calories in one example), the total protein content of a finished dish is highly variable. Is lo mein high protein for your specific dietary needs, or is it a high-carb dish disguised as a complete meal?

Quick Summary

The protein content of lo mein varies significantly based on the amount of meat, seafood, or tofu included. Basic noodle versions are moderate, but restaurant and homemade dishes with generous protein can be high in protein, often surpassing 30-40 grams per serving. Customizing ingredients is key to controlling the nutritional profile.

Key Points

Protein Varies Greatly: The protein content of lo mein depends heavily on the recipe and amount of added meat, seafood, or tofu, not the noodles alone.
Noodles are Carb-Heavy: Lo mein noodles are primarily carbohydrates, contributing only a modest amount of protein to the total dish.
Restaurant vs. Homemade: Homemade lo mein allows for greater control over protein quantity and sauce, making it easier to achieve a truly high-protein meal.
Customize for High Protein: To increase protein, double the meat or add extra-firm tofu, use lean proteins like chicken breast, and reduce the high-sodium sauce.
Add Nutrient-Dense Veggies: Incorporating vegetables like edamame or broccoli can boost both protein and fiber content for a more balanced meal.
Lo Mein vs. Chow Mein: Lo mein noodles are tossed and soft, while chow mein noodles are often fried and crispy; however, both dishes can be high in protein with the right ingredients.

Understanding the Macronutrients in Lo Mein

Lo mein is a popular Chinese-American dish known for its soft, tossed egg noodles, vegetables, and savory sauce. The overall nutritional value of lo mein is not fixed; it is a sum of its parts. A typical portion includes egg noodles, various vegetables, a protein source (or a combination), and a sauce. The protein level hinges almost entirely on the type and quantity of the added protein, not the noodles themselves. For instance, recipes that emphasize lean chicken breast or shrimp can dramatically increase the protein count per serving.

The Role of Noodles and Sauce

At their core, lo mein noodles are primarily carbohydrates. While egg noodles do offer a modest protein boost compared to traditional white pasta, the contribution is relatively small compared to the total carbohydrate count. For example, a single cup of generic lo mein noodles may only contain about 8 grams of protein. The sauce also plays a major role, but its contribution is primarily flavor and sodium, not protein. Many sauces are high in sodium from soy sauce and can contain added sugar, shifting the nutritional balance away from a protein-heavy meal. To make an informed decision, it's crucial to look beyond the name and consider the ingredients used.

Factors That Determine if Lo Mein is High Protein

Several key factors influence the final protein count of your lo mein:

Protein Source and Quantity: This is the most significant factor. A vegetable-only lo mein will be low in protein, while a beef or shrimp lo mein will naturally be higher. For example, a chicken lo mein recipe can offer nearly 40 grams of protein per serving with an ample amount of chicken breast. Flank steak, shrimp, or a combination of proteins can also provide a substantial boost.
Cooking Method: Unlike chow mein, where noodles are fried, lo mein noodles are simply boiled and tossed. This makes lo mein potentially lower in fat than its crispy counterpart, but cooking oil and sauce still contribute to the final calorie count. The overall preparation and proportion of ingredients are more critical than the noodle cooking method itself.
Customization: One of the best ways to control the nutritional content is by making lo mein at home or requesting customization at a restaurant. Asking for extra protein, adding more vegetables, and requesting less sauce are all effective strategies for creating a healthier, higher-protein dish.

Making Lo Mein a High-Protein Meal

For those who enjoy the flavor of lo mein but want to ensure it meets their protein goals, there are several straightforward adjustments. The core strategy is to increase the amount of lean protein and reduce sauce intake.

Double up on protein: When cooking at home, increase the amount of chicken, beef, shrimp, or tofu in your recipe. For takeout, request extra protein. Consider adding multiple protein sources, such as beef and shrimp, for a more complete meal.
Choose lean meats: Opt for skinless chicken breast or lean flank steak over fattier cuts. For a plant-based option, extra-firm tofu can be marinated and pan-fried separately for a hearty protein addition.
Use low-sodium sauce: A homemade sauce using low-sodium soy sauce or alternatives like coconut aminos can significantly reduce the overall sodium content while providing ample flavor. You can control the amount of sauce to balance calories and flavor.
Add protein-rich vegetables: Incorporating nutrient-dense veggies like edamame or broccoli can provide both protein and fiber, making the meal more filling and nutritious.

Lo Mein Protein Comparison Table

To illustrate how different choices impact the protein content, here is a comparison of various lo mein preparations. Note that values are approximate and will vary by recipe and portion size.


Lo Mein Type	Protein Per Serving (Approx.)	Carbohydrate Profile	Key Protein Source	Typical Context
Restaurant Vegetable Lo Mein	10-15g	High Carbs	Noodles, Vegetables	Takeout / Side Dish
Restaurant Chicken Lo Mein	20-30g	Moderate-High Carbs	Chicken, Noodles	Takeout / Main Dish
Homemade Chicken Lo Mein (High Protein)	35-45g+	Moderate Carbs	Chicken Breast	Home Cooking / Meal Prep
Restaurant Combination Lo Mein	25-35g+	Moderate-High Carbs	Multiple Meats, Seafood	Takeout / Main Dish

Conclusion: Optimizing Lo Mein for Protein

Ultimately, whether lo mein is high protein is not a fixed attribute but a result of its preparation. A standard restaurant portion, which is often generous with noodles and sauce but less so with meat, can be surprisingly moderate in protein, with the bulk of calories coming from carbs and fat. However, by being mindful of the ingredients and cooking techniques, it is entirely possible to transform lo mein into a truly high-protein meal. By prioritizing lean protein sources, loading up on vegetables, and controlling the sauce, lo mein can be a satisfying and healthy option for anyone looking to increase their protein intake.

An excellent example of how to do this is a healthy chicken lo mein recipe, which can be found on reputable food blogs. By choosing to make your lo mein at home, you have full control over the ingredients and macronutrient profile, ensuring it aligns perfectly with your dietary goals. This versatility makes lo mein a great dish to customize, rather than a fixed menu item to be consumed as is.

skinnytaste healthy chicken lo mein

Frequently Asked Questions

No, the noodles themselves contribute only a moderate amount of protein. The majority of the protein in lo mein comes from the added ingredients, such as chicken, beef, shrimp, or tofu.

A standard restaurant portion of chicken lo mein might contain anywhere from 20 to 30 grams of protein, but this varies widely based on the portion size and the ratio of meat to noodles.

The protein content is not determined by the type of noodle or cooking method, but by the added protein ingredients. Both dishes can be made high in protein by adding substantial amounts of meat, tofu, or seafood.

Lean sources like skinless chicken breast, shrimp, or firm tofu are excellent choices. These options provide a significant protein boost without adding excessive calories or fat.

Yes, if prepared correctly. By adding a large portion of lean protein and plenty of vegetables, you can create a balanced, high-protein meal that supports muscle growth.

To make high-protein lo mein at home, use more lean meat or tofu, include extra protein-rich vegetables like edamame, and control the amount of sauce to reduce sodium and sugar.

Generally, no. Unless fortified with high-protein vegetables or a significant amount of tofu, vegetable lo mein is typically a high-carb dish with a much lower protein count compared to meat-based versions.