Understanding Nutrition: How many calories are in 2 plates of ChowMein?

November 8, 2025 •

4 min read

A single large takeaway container of chicken chow mein can contain over 800 calories. When doubling that portion, the calorie count increases dramatically, making the question of how many calories are in 2 plates of ChowMein? a crucial one for those monitoring their dietary intake. The answer isn't simple, as it varies widely based on preparation.

Quick Summary

The number of calories in two plates of chow mein is not a fixed figure, ranging from approximately 900 to more than 1600 calories. This wide variation is a result of significant differences in cooking methods, portion sizes, and ingredients used, especially when comparing restaurant versions to healthier homemade alternatives.

Key Points

Calorie Range is Wide: Two plates of chow mein can range from around 900 to over 1600 calories, heavily dependent on the recipe and serving size.
Restaurant vs. Homemade: Takeaway versions are often significantly higher in calories due to higher fat and sodium content compared to controlled homemade recipes.
Key Ingredients Impact: The type of noodles, the amount of oil used for frying, and the sauce base are the primary drivers of the dish's overall caloric value.
Healthier Alternatives: Substituting some noodles with extra vegetables like cabbage and carrots can reduce the calorie density of the meal.
Moderation is Key: Due to the high potential calorie count, especially with larger servings, mindful portion control is essential when including chow mein in a balanced diet.

The Surprising Calorie Range in Chow Mein

Unlike packaged foods with standardized nutritional labels, the calories in a dish like chow mein can vary wildly. What one person considers a 'plate' could be a small serving, while a takeaway container might contain a much larger, calorie-dense portion. For instance, a single plate of street-style chow mein might contain around 458 calories, while a large takeaway box could pack over 800 calories. This means that two plates could realistically contain anywhere from 900 to over 1600 calories, or even more if the servings are exceptionally large and rich in fat.

Factors That Significantly Alter the Calorie Count

Several key factors influence the final calorie tally of your chow mein. Understanding these can help you make more informed decisions about your meal.

Impact of Cooking Method

Frying vs. Steaming: Traditional restaurant chow mein often involves frying the noodles and vegetables in a substantial amount of oil. This significantly increases the fat and calorie content compared to stir-frying with minimal oil or simply steaming the noodles.
Type of Oil: The type and quantity of oil used for cooking matter. Peanut oil, commonly used in Chinese cuisine, is high in calories, with just two-fifths of a tablespoon contributing 48 calories. Healthier recipes often use less oil or non-stick pans.

The Role of Protein and Toppings

The choice of protein is a major factor. Lean chicken breast will be a much lower-calorie option than fattier cuts of beef or pork. Some restaurant dishes also pile on calorie-dense ingredients like battered and fried chicken or a lot of fatty sauce. Vegetarian chow mein is not automatically lower in calories, as excess oil or a high-calorie sauce can outweigh the benefits of excluding meat.

The Sauce and Sodium Trap

Chow mein sauces, often a blend of soy sauce, oyster sauce, and sometimes sugar, contribute both calories and a significant amount of sodium. High sodium content can lead to water retention and other health issues, so controlling the amount of sauce is a good strategy for both calories and overall health. Healthier homemade versions recommend using low-sodium soy sauce and controlling added sugar.

Calorie Comparison: Restaurant vs. Homemade Chow Mein

The difference in preparation between a typical restaurant and a healthy homemade version can drastically change the nutritional profile.


Feature	Restaurant-Style Chow Mein	Healthy Homemade Chow Mein
Oil Content	Often uses large quantities of oil for frying, increasing fat and calories.	Uses minimal oil or healthier oils, focusing on flavor from spices and vegetables.
Serving Size	Large portions, often containing multiple servings in one container.	Controlled portions, typically single servings, based on individual needs.
Protein	May include fattier cuts of meat or battered/fried options.	Typically uses lean proteins like skinless chicken breast or tofu.
Vegetables	Often uses fewer vegetables, which can be overcooked and less nutritious.	Emphasizes a high ratio of fresh, crisp vegetables like cabbage, carrots, and bell peppers.
Sauce/Sodium	Rich, high-sodium sauces are common.	Uses low-sodium soy sauce and controls sugar content.

Creating a Healthier, Lower-Calorie Chow Mein at Home

If you're a fan of chow mein but want to make it a healthier part of your diet, cooking at home is the best way to control the ingredients and calorie count. Here are some simple steps:

Use More Vegetables: Instead of focusing on noodles, increase the vegetable-to-noodle ratio. Cabbage, carrots, bell peppers, and bean sprouts are excellent choices that add volume, fiber, and nutrients with fewer calories.
Reduce Oil: Sauté your ingredients in a very small amount of oil, or opt for a cooking spray. Using low-sodium chicken or vegetable broth to keep things from sticking can help.
Choose Lean Protein: Use lean protein like chicken breast, shrimp, or tofu. These provide protein without the added fat of other meat cuts or fried toppings.
Control the Sauce: Make your own sauce using low-sodium soy sauce, rice vinegar, a touch of sesame oil, and no added sugar.

Conclusion: Mindful Indulgence is Possible

When considering how many calories are in 2 plates of ChowMein?, the answer is far from straightforward. The sheer variability in ingredients and portion sizes means you could be consuming a very high-calorie meal without realizing it. However, this doesn't mean you have to give up your favorite dish. By being mindful of where you're eating and, better yet, preparing it yourself at home, you can significantly reduce the calorie and sodium content. By adjusting ingredients and portions, you can enjoy a delicious and satisfying chow mein that fits within your nutritional goals. For more ideas on healthy meal prep, you can explore resources like the BBC's recipe for a healthier chicken chow mein.

Frequently Asked Questions

A single plate of restaurant chow mein can vary significantly, but it can easily contain between 400 and 800+ calories, depending on the restaurant and the specific ingredients.

Not necessarily. While it lacks meat protein, a vegetable chow mein from a restaurant can still be high in calories due to large amounts of oil used for frying and the calorie content of the sauces.

To reduce calories, you can minimize the amount of oil, use low-sodium soy sauce, and load up on fresh vegetables instead of relying heavily on noodles.

The main calorie difference comes from the cooking method rather than the noodle itself. Fried noodles, which absorb more oil, have a higher calorie count than boiled noodles.

Yes, choosing lean proteins like skinless chicken breast, tofu, or shrimp can help keep the calorie count lower than using fattier cuts of meat.

Street-style chow mein is often made quickly and might use less expensive, higher-fat ingredients, potentially leading to a higher calorie density per gram. High-end restaurants might use leaner ingredients but still can prepare a calorie-dense dish.

Portion size is one of the most critical factors. Since a 'plate' or 'container' is not a standard unit, what seems like one serving could actually be enough for two people, significantly increasing the calorie intake.