What's Healthier, Lomein or Rice? The Ultimate Nutritional Face-Off

November 30, 2025 •

4 min read

According to nutrition experts, the type or quality of carbohydrate is more important than the quantity you consume. For many, the central question remains: what's healthier, lo mein or rice, especially when ordering takeout? The answer, however, lies in understanding the ingredients beyond the noodle or grain.

Quick Summary

Assessing lo mein against rice for health involves looking at preparation methods, ingredients, and portion sizes, not just the base carb. A dish's nutritional value shifts drastically based on whether it uses refined or whole grains and the amount of sauce, oil, and vegetables included.

Key Points

Healthier Choice Depends on Preparation: The cooking method, sauces, and added ingredients dictate the healthiness more than the base of lo mein or rice alone.
Whole Grains Offer Superior Nutrition: Brown rice is a whole grain that provides more fiber, vitamins, and minerals than refined egg noodles typically used in lo mein.
Takeout Lo Mein is a Sodium Trap: Restaurant versions of lo mein are often loaded with soy sauce, leading to extremely high sodium levels.
Fiber is a Key Differentiator: Brown rice's higher fiber content promotes better digestion and slower glucose absorption compared to both white rice and refined noodles.
Homemade is the Healthiest Option: Cooking at home allows you to control oil, sodium, and the proportion of healthier ingredients like vegetables and lean protein.

Lo Mein vs. Rice: Understanding the Core Differences

At their simplest, lo mein and rice are both sources of carbohydrates. However, their nutritional profiles can diverge dramatically, largely due to how they are processed and prepared. Lo mein noodles are typically refined wheat egg noodles, while common takeout rice is often refined white rice. Both are sources of energy, but the devil is in the details, specifically the sauces, cooking oils, and added vegetables or protein.

The Nutritional Breakdown of Lo Mein

Lo mein, which translates to "tossed noodles," is known for its thick, fresh egg noodles tossed with a savory, soy-based sauce and stir-fried with vegetables and protein.

High Sodium Content: A significant health concern with lo mein is its high sodium content, especially in restaurant versions. The sauce is rich in soy sauce, oyster sauce, and other salty seasonings. Excessive sodium intake is linked to health issues like high blood pressure.
Refined Carbohydrates: The egg noodles are typically made from refined white flour. This means they are stripped of the bran and germ, removing much of the fiber, vitamins, and minerals that make whole grains healthier.
Calorie Density: A takeout order of lo mein can be high in calories, not just from the noodles, but from the generous amounts of oil used for stir-frying.

The Nutritional Breakdown of Rice

Rice, a global staple, offers more variation than lo mein. The choice between white, brown, or even wild rice dramatically alters its health benefits.

White Rice (Refined): The most common option, white rice, is a refined grain, similar to lo mein noodles. It lacks fiber and many nutrients found in its whole-grain counterpart. It has a high glycemic index, which can cause a faster rise in blood sugar.
Brown Rice (Whole Grain): This is the healthier choice. Brown rice retains the bran and germ, providing more fiber, magnesium, potassium, and B vitamins. This fiber helps with digestion and slows the absorption of carbs, preventing blood sugar spikes.
Wild Rice: Technically a grass seed, wild rice is an excellent whole-grain option with an even higher protein and fiber content than brown rice.

The Impact of Preparation

Whether you choose lo mein or rice, the preparation method is the biggest factor determining the dish's healthiness. A homemade dish offers far more control over ingredients.

Less Oil and Salt: When cooking at home, you can significantly reduce the amount of oil and use low-sodium soy sauce. Restaurants often use large quantities of oil and salt for flavor.
More Vegetables: At home, you can load your lo mein or rice dish with a higher proportion of fresh vegetables like broccoli, carrots, and bok choy, increasing fiber and micronutrients.
Lean Protein: You can pair your carb with a lean protein like chicken breast, shrimp, or tofu, rather than processed or fried meats.

Comparison Table: Lo Mein vs. Rice (per 1 cup cooked serving)


Feature	Takeout Lo Mein (approx.)	White Rice (approx.)	Brown Rice (approx.)
Calories	400-600+	205	216
Carbohydrates	High (50-80g+)	45g	45g
Protein	Variable	4.3g	5g
Fiber	Low	0.6g	3.5g
Fat	High (from oil)	0.4g	1.7g
Sodium	Very High (3000mg+)	Low	Low

Note: Nutritional values for takeout lo mein can vary widely depending on the restaurant and ingredients.

Making a Healthier Choice

For a truly healthy meal, consider these tips:

Prioritize Whole Grains: Opt for brown rice or a whole-wheat noodle alternative over refined options.
Control the Sauce: Measure your soy sauce and other high-sodium condiments. Better yet, make your own low-sodium version.
Add More Veggies: Fill half your plate with a variety of colorful vegetables to boost fiber, vitamins, and minerals.
Use Lean Protein: Incorporate lean protein sources like grilled chicken, shrimp, or tofu. These will help you feel full longer without adding excess saturated fat.
Practice Portion Control: Remember that takeout portions are often oversized. Start with a smaller portion and fill up on vegetables.

Conclusion: Context is King

The definitive answer to what's healthier, lo mein or rice, is that it depends entirely on the context. A properly prepared brown rice bowl with plenty of vegetables and lean protein is undeniably healthier than a greasy, salty takeout lo mein. However, a vegetable-heavy, low-sodium homemade lo mein can be a more nutritious choice than a giant bowl of plain white rice. The key is to look past the base ingredient and pay attention to the overall preparation of the meal, especially when it comes to added fats and sodium. Your best strategy is to cook at home to control the ingredients, but if dining out, favor brown rice and ask for lighter sauce.

For more information on the benefits of whole grains like brown rice, check out this resource from Harvard Health.

Frequently Asked Questions

Yes, especially takeout versions. Restaurants often use a large amount of cooking oil to stir-fry the noodles and vegetables, significantly increasing the calorie and fat content.

To make your rice dish healthier, opt for brown rice instead of white rice for more fiber. Add plenty of vegetables and choose lean protein like grilled chicken or tofu. Also, be mindful of the oil and sodium content in any sauce.

A cup of cooked brown rice has slightly more calories than a cup of cooked white rice. However, it also offers significantly more fiber, which makes it more satiating and nutrient-dense, leading to better overall health benefits.

For weight loss, a dish based on brown rice is generally the better choice due to its higher fiber content, which helps you feel full longer. It is also easier to control the calories and sodium compared to restaurant lo mein.

For a healthier, lower-carb alternative, consider shirataki noodles, zucchini noodles ('zoodles'), or kelp noodles. These are often low in calories and can be made to absorb the flavor of your sauce.

Yes, the sauce is often the biggest nutritional drawback. Store-bought and restaurant sauces are typically high in sodium and sugar. Using a low-sodium soy sauce or making a homemade sauce with less salt is a much healthier approach.

Uncooked noodles contain more carbohydrates by weight compared to cooked rice. For example, 100 grams of dry noodles have more carbs than 100 grams of cooked white rice. However, a serving of cooked lo mein often contains a much larger quantity of noodles, making it carb-heavy.