Lo Mein vs. Rice: Are Lo Mein Noodles or Rice Healthier?

October 18, 2025 •

4 min read

According to the American Heart Association, choosing whole grains over refined grains is associated with a healthier body weight. When comparing popular Asian takeout staples, many people wonder: are lo mein noodles or rice healthier? The answer depends heavily on the preparation, ingredients, and portion size, not just the base carbohydrate itself.

Quick Summary

This article provides a detailed nutritional breakdown comparing lo mein and rice, including standard and healthier variations. It examines key factors like calories, fat, sodium, and fiber to reveal which is the better option for your health goals. It also offers practical tips for making your favorite Chinese dishes healthier at home.

Key Points

Preparation is Key: Restaurant lo mein is typically high in fat and sodium from oil and sauce, while plain steamed rice is lower in calories and fat but higher in glycemic index.
Choose Whole Grains: Opting for brown rice over white rice dramatically increases fiber, magnesium, and other nutrients, and provides a lower glycemic index.
Take Control at Home: Making your own lo mein allows you to use whole-wheat noodles, less oil, more vegetables, and control the amount of sodium from sauces.
Fried Rice is Often Unhealthier: When comparing restaurant takeout, lo mein can be the healthier choice over fried rice, which contains more oil.
Emphasize Vegetables: For any dish, increasing the proportion of vegetables boosts fiber and nutrients, making it more filling and healthier overall.
Be Mindful of Sodium: A primary health concern with many takeout dishes, including lo mein, is the extremely high sodium content from sauces. Ask for sauce on the side.
Consider Alternatives: Low-carb alternatives like cauliflower rice or higher-fiber options like quinoa offer excellent, nutrient-dense alternatives to both rice and noodles.

The Core Ingredients: A Tale of Two Bases

At its simplest, lo mein is made with egg noodles from wheat flour, while rice is a staple grain. However, the preparation methods in restaurants dramatically change their nutritional profiles. Lo mein is traditionally stir-fried with oil and tossed in a savory, often high-sodium sauce, and commonly includes protein and a mix of vegetables. Plain steamed white rice, on the other hand, is simply cooked in water with minimal additions. Its cooked state is low in fat but high in carbohydrates.

The Refined vs. Whole Grain Dilemma

Most restaurant lo mein and standard steamed white rice are made from refined grains. White rice is produced by milling brown rice to remove the bran and germ, which also strips away most of its fiber and many nutrients like magnesium and B vitamins. Lo mein noodles, typically made with refined wheat flour, share this characteristic of lower fiber compared to their whole-grain counterparts. Healthier options exist for both, such as whole-wheat noodles and brown or wild rice.

Nutritional Showdown: Lo Mein vs. White Rice

To truly compare, we must look beyond the base and consider the entire restaurant dish. Here's a look at the typical nutritional content of a standard restaurant portion (around 1 cup cooked, depending on the source):

Calories, Carbs, and Glycemic Index

Lo Mein: A cup of plain lo mein noodles has around 203 calories and 34g of carbs. However, a full takeout portion of prepared chicken lo mein can exceed 300 calories per cup, mainly from the added oil, meat, and sauce.
White Rice: One cup of cooked white rice contains about 205-242 calories and 44-53g of carbs, depending on the grain length. It is lower in fat but has a higher glycemic index (GI) of 73, which can cause a quicker spike in blood sugar compared to the moderate GI of lo mein noodles.
Brown Rice: A healthier option, brown rice has a moderate GI of 50 and is higher in fiber, protein, and essential minerals than white rice, contributing to better blood sugar control.

Fat and Sodium

This is where the biggest differences lie, especially when comparing restaurant dishes. Standard lo mein dishes contain significantly more fat and sodium than a side of plain rice due to the cooking method and sauce:

Restaurant Lo Mein: A cup of prepared lo mein can have around 12g of fat and a massive sodium content from the sauces, sometimes exceeding half the daily recommended intake in a single dish.
Plain White Rice: In its basic form, plain white rice has very little fat and sodium.
Fried Rice: A dish of fried rice, however, introduces a lot of oil and sodium, making it a less healthy option than lo mein in many cases, as the rice is fried before other ingredients are added.

Protein and Fiber

Lo Mein: Lo mein noodles can contain a slightly higher protein content than rice, especially egg noodles. The addition of meat or vegetables in the dish also boosts the overall protein and fiber content.
Rice: Plain white rice is a poor source of fiber, but brown rice contains significantly more. The protein content is lower than lo mein noodles unless combined with other sources.

It's All in the Preparation: The Key to a Healthier Meal

When ordering takeout, the sauces, cooking oils, and added ingredients are the primary health concerns, especially concerning calories, sodium, and fat. However, this is also where you can take control.

Tips for a Healthier Choice

Here are some ways to customize your meal for a healthier outcome:

Ask for sauce on the side: This allows you to control the amount of sodium and sugar you consume.
Load up on vegetables: Extra veggies add fiber and nutrients while making the meal more filling.
Opt for lean protein: Choose shrimp, chicken, or tofu instead of beef or pork.
Choose brown rice: If ordering rice, brown rice is the clear winner for fiber and micronutrients.

Comparison Table: Lo Mein vs. Rice (Restaurant vs. Healthy)


Feature	Typical Restaurant Lo Mein	Plain Steamed White Rice	Homemade Healthy Lo Mein	Plain Cooked Brown Rice
Calories (per cup)	250-400+	~205-242	~200-300	~250
Fat (g)	High (from oil)	Low	Low-Moderate	Low
Sodium (mg)	Very High (from sauce)	Very Low	Low (control sauce)	Very Low
Fiber (g)	Moderate	Low	High (add veggies)	High
Carbs (g)	High	High	High	High
Glycemic Index	Moderate	High	Moderate-Low	Moderate
Cooking Method	Stir-fried with oil	Steamed	Stir-fried (minimal oil)	Steamed/Boiled

Healthier Alternatives to Noodles and Rice

If you're looking for even more nutrient-dense, lower-carb, or gluten-free options, several excellent substitutes are available:

Quinoa: A complete protein, high in fiber and nutrients, and naturally gluten-free.
Cauliflower Rice: A very low-carb, low-calorie option popular in keto diets.
Soba Noodles: Made from buckwheat, these noodles are higher in fiber than typical lo mein noodles.
Zucchini Noodles (Zoodles): A great way to increase vegetable intake.

Conclusion: Making the Healthier Choice

In the debate of are lo mein noodles or rice healthier, there is no single winner. A typical restaurant lo mein is often higher in fat and sodium, while plain white rice has a high glycemic index. However, the healthiest choice ultimately depends on the entire meal's preparation and your specific dietary needs. For the most nutrition, opt for whole-grain versions like brown rice or make your own lo mein at home with whole-wheat noodles, lots of vegetables, lean protein, and reduced-sodium sauce. The power is in your hands to build a more balanced and nutritious meal, regardless of which base you choose.

For more in-depth information on whole-grain nutrition and heart health, visit the American Heart Association at www.heart.org.

Frequently Asked Questions

Lo mein is generally the healthier option of the two when ordered from a restaurant. While both are high in sodium, fried rice is typically cooked with more oil to fry the rice itself, giving it a higher calorie and fat content.

Yes, plain steamed white or brown rice is healthier than restaurant lo mein. Plain rice is very low in fat and sodium, whereas restaurant lo mein is stir-fried with significant amounts of oil and a high-sodium sauce.

For weight loss, the key factors are overall calories, fiber, and portion size. A small portion of brown rice is often the best choice due to its high fiber content and lower glycemic index. A homemade lo mein packed with vegetables is another excellent option for weight management.

To make lo mein healthier, use whole-wheat noodles, a minimal amount of cooking oil, a low-sodium soy sauce, and load it with plenty of fresh vegetables like broccoli, carrots, and mushrooms. You can also add lean protein like chicken or shrimp.

Brown rice is typically a healthier option than most lo mein dishes. It is a whole grain rich in fiber, vitamins, and minerals, providing more sustained energy and a lower glycemic index than refined flour-based noodles.

Traditional lo mein, made with wheat-based egg noodles, is not suitable for a low-carb diet. However, you can make a low-carb version by substituting the noodles with shirataki noodles, zucchini noodles ('zoodles'), or other vegetable-based pasta alternatives.

No. The preparation is the most critical factor. A serving of plain wild rice is healthier than a fried, high-sodium instant noodle packet, for example. Conversely, a homemade vegetable-packed lo mein can be healthier than heavily processed or fried rice.