Understanding How many calories are in vegetable lo mein noodles?

October 10, 2025 •

3 min read

A single takeout order of vegetable lo mein can contain nearly 900 calories and over a day's worth of sodium. Understanding how many calories are in vegetable lo mein noodles depends heavily on where you get it and how it's prepared.

Quick Summary

The calorie count for vegetable lo mein varies drastically between restaurant and homemade dishes, influenced by portion size, cooking oil, and sauce ingredients. Homemade versions offer significantly lower calories and sodium, providing greater control over nutritional content. Factors like noodle type and sauce components are critical determinants of the final calorie count.

Key Points

Calorie Variation: Restaurant vegetable lo mein can contain up to 900 calories per serving, while a homemade version is often closer to 350 calories.
Sodium Content: Takeout lo mein is typically very high in sodium, often exceeding recommended daily limits in a single dish.
Homemade Control: Making lo mein at home allows you to manage oil, sauce ingredients, and portion sizes to create a healthier meal.
Noodle Swaps: For lower calories and more fiber, consider alternatives to traditional egg noodles, such as whole-wheat spaghetti, shirataki noodles, or zucchini noodles.
Sauce is Key: The sauce is a primary source of hidden calories and sodium; using low-sodium soy sauce and limiting sugar is crucial for a healthier version.
Add More Veggies: Increasing the vegetable-to-noodle ratio boosts fiber and nutrients while decreasing overall calorie density.

The Surprising Calorie Difference: Restaurant vs. Homemade

When considering a nutritious diet, vegetable lo mein might seem like a healthy choice, but the calorie count can be surprisingly high, particularly from restaurants. A single restaurant order can contain as much as 897 calories, with 67% of those calories coming from carbohydrates. In stark contrast, a homemade vegetable lo mein can be a far healthier option, with recipes often yielding around 335-354 calories per serving. The vast difference is primarily due to the cooking methods and ingredients used in commercial kitchens, which often include excess oil and high-sodium, sugary sauces to maximize flavor.

Factors Influencing Calorie Count

Several key components contribute to the total calories in vegetable lo mein. Knowing these can help you make more informed choices:

Noodles: Traditional lo mein uses egg noodles, which are primarily carbohydrates. Some restaurant versions may use fattier preparations. Healthier alternatives include whole-wheat spaghetti, soba noodles, or zucchini noodles (zoodles) to reduce carb and calorie intake.
Oil: Restaurants often use large quantities of oil for stir-frying, which significantly increases the fat and calorie content. Preparing lo mein at home allows you to control the amount and type of oil used, opting for healthier options like sesame or olive oil.
Sauce: The sauce is a major contributor to calories and sodium. Many commercial sauces are loaded with high-fructose corn syrup, sugar, and an excessive amount of soy sauce. A simple homemade sauce with low-sodium soy sauce, ginger, and a small amount of honey can drastically cut down on calories and sodium.
Portion Size: Restaurant portion sizes are often oversized, sometimes representing two or more standard servings. By contrast, a homemade recipe is typically portioned more reasonably, helping with calorie control. Dividing a large takeout portion into smaller servings can also help manage your intake.

Breaking Down the Macros: Carbs, Fats, and Protein

Vegetable lo mein's nutritional profile is typically carb-heavy, especially in restaurant preparations. For a homemade, balanced version, the macronutrient ratio can be much more favorable, providing a good mix of carbohydrates, protein, and healthy fats. Here's a look at the macronutrient breakdown of a typical restaurant vs. homemade version:

Comparison Table: Homemade vs. Restaurant Vegetable Lo Mein


Nutrient	Homemade (approx. 1 serving)	Restaurant (approx. 1 order)	Key Differences
Calories	335-354	897+	Lower calories in homemade due to less oil and sugar.
Carbohydrates	60-63g	149g	Significantly higher in restaurant versions due to portion size and sauce.
Protein	16-19g	35g	While restaurant versions have more protein (due to larger portions), homemade can easily be enhanced.
Fat	3-9g	17g	Restaurant versions use more oil, increasing fat content.
Sodium	820mg	3186mg	Restaurant dishes often contain dangerously high sodium levels.

Tips for Making a Healthier Lo Mein at Home

Creating a nutritionally sound and delicious vegetable lo mein at home is simple with a few key changes:

Reduce the Noodles, Increase the Vegetables: Fill your wok with a variety of colorful vegetables like broccoli, bell peppers, carrots, and bok choy. This adds fiber and vitamins while naturally reducing the portion of higher-calorie noodles.
Choose Healthier Noodle Alternatives: Swap traditional egg noodles for whole-wheat spaghetti for added fiber, or use low-carb, low-calorie options like zucchini noodles (zoodles) or shirataki noodles.
Control the Sauce: Make your own sauce using low-sodium soy sauce, fresh ginger and garlic, a little sesame oil for flavor, and minimal or no added sugar. This gives you full control over the sodium and sugar levels.
Use Lean Protein: For a more balanced meal, consider adding a lean protein source like baked or sautéed tofu, chicken breast, or shrimp. This helps increase satiety without adding excessive fat.
Use Minimal Oil: Use a nonstick wok or skillet and measure your oil carefully. A tablespoon of a healthy oil like avocado or peanut oil is often enough.

Conclusion

While a restaurant serving of vegetable lo mein can be a calorie and sodium bomb, a homemade version can be a delicious and nutritious part of a balanced diet. The key to controlling the calorie count lies in managing portion sizes, choosing whole-food ingredients, and minimizing oil and high-sugar sauces. By taking a few extra steps in your own kitchen, you can enjoy a flavorful and healthy meal that is significantly lower in calories and sodium than its takeout counterpart.

For a specific recipe and more tips on making healthy versions of your favorite dishes, check out some great options from reputable sources like the Physicians Committee for Responsible Medicine.

Frequently Asked Questions

Restaurant lo mein is high in calories due to large portion sizes, generous amounts of cooking oil, and sauces that are often high in sugar and sodium.

Lo mein and chow mein differ in preparation, which affects their calorie count. Chow mein noodles are fried, while lo mein noodles are boiled and then tossed in sauce. While both can be high in calories, lo mein often has more calories and sodium from its sauce, whereas chow mein's calories come more from the frying oil.

Yes, you can easily make a low-carb version by substituting traditional egg noodles with vegetable-based noodles like zoodles (zucchini noodles), shirataki noodles, or spaghetti squash.

To reduce sodium, use a low-sodium soy sauce or coconut aminos, and make your own sauce from scratch. You can also add more herbs and spices like fresh ginger and garlic to boost flavor without relying on salt.

Frozen vegetable lo mein can vary, but is often a lower-calorie and lower-sodium option than a restaurant version. For example, some frozen options can be around 470 calories per 9 oz portion, compared to a restaurant meal that can be double that.

A healthy portion size is generally around 1 to 1.5 cups, but restaurant servings are often much larger. It's best to measure out a smaller portion for yourself to control calorie intake.

Good protein additions for a healthier lo mein include baked tofu, sautéed shrimp, or lean chicken breast. These can increase satiety and balance the macronutrient profile of the dish.