Which is healthier, rice or lo mein noodles? A comprehensive nutritional comparison

October 24, 2025 •

4 min read

According to research from Healthline, brown rice is a more nutrient-dense whole grain than its refined white counterpart, but how does this staple compare to lo mein noodles? Determining which is healthier, rice or lo mein noodles, is not a simple question, as the answer depends heavily on the specific type of grain used and the preparation method.

Quick Summary

This guide breaks down the nutritional differences between rice and lo mein noodles, examining calories, fiber, and ingredients. It provides insights into how grain type (e.g., brown rice vs. white rice, whole wheat vs. refined noodles) and cooking style impact overall healthiness, helping you decide on the best choice.

Key Points

Nutrient Density: Brown rice, being a whole grain, is more nutrient-dense and higher in fiber than white rice and most traditional lo mein noodles.
Blood Sugar Impact: Brown rice has a lower glycemic index than white rice, leading to a slower and more gradual rise in blood sugar levels.
Restaurant Beware: Restaurant-style lo mein is often high in calories, sodium, and fat due to heavy, oil-based sauces.
Preparation is Key: For both rice and lo mein, healthier versions are almost always made at home, allowing for control over ingredients like oil, sodium, and vegetables.
Whole Grain Advantage: Choosing whole-wheat noodles over refined egg noodles boosts the fiber and overall nutritional value of your lo mein.
Focus on Add-ins: The healthiest version of either dish is loaded with vegetables and lean protein, which adds fiber and satiety.

Rice vs. Lo Mein: A Head-to-Head Nutritional Breakdown

The debate over which is healthier, rice or lo mein noodles, is common in many kitchens and restaurants. Both are carbohydrate-based staples in Asian cuisine, but their nutritional profiles can differ significantly based on their ingredients and how they are cooked. A deeper look reveals that the 'healthier' option is not a universal truth but rather a decision contingent on specific factors.

The Nutritional Profile of Rice

Rice is a simple, versatile grain available in several varieties, with the most common being white and brown rice. The primary difference lies in the processing. White rice has had the husk, bran, and germ removed, while brown rice retains these layers, making it a whole grain.

White Rice: This refined grain is primarily a source of carbohydrates and is easily digestible. In the US and many other countries, it is enriched with iron and B vitamins, but it has minimal fiber and a higher glycemic index (GI). A high GI means it can cause faster spikes in blood sugar levels.
Brown Rice: As a whole grain, brown rice is higher in fiber, magnesium, selenium, and certain B vitamins compared to white rice. The fiber content aids in digestion and promotes a feeling of fullness, which can be beneficial for weight management. Its lower GI provides a slower, more sustained release of energy.

The Nutritional Profile of Lo Mein Noodles

Traditional lo mein noodles are made from wheat flour and egg, and they are not typically whole grain. Their nutritional value is greatly influenced by the cooking method and accompanying ingredients.

Refined Flour: Like white rice, most lo mein noodles are made from refined flour, meaning they lack the fiber and nutrients found in whole grains.
High Sodium and Fat: A major consideration with lo mein, especially from restaurants, is the high content of oil, soy sauce, and salt, which can significantly increase the calorie, fat, and sodium count. Some restaurant versions can have a thousand calories or more per large portion.
Homemade Options: When made at home, lo mein can be a much healthier option. By using whole wheat noodles and a low-sodium sauce, you can boost fiber and protein while controlling fat and sodium.

Impact of Preparation and Ingredients

The method of preparation is arguably more important than the base ingredient itself. Fried rice, for instance, adds significant oil and calories, making it a less healthy option than plain steamed rice. Similarly, restaurant lo mein often comes drenched in high-sodium, oily sauces. Homemade versions of both dishes, on the other hand, offer full control over ingredients.

Here are some tips for making your dish healthier, regardless of your choice:

Increase the Veggies: Bulk up your meal with a variety of colorful vegetables like broccoli, bell peppers, and snow peas to add fiber, vitamins, and minerals.
Choose Lean Protein: Add lean proteins such as chicken breast, shrimp, or tofu instead of fatty meats to make the meal more satiating and balanced.
Control the Sauce: For both dishes, ask for the sauce on the side or use reduced-sodium versions to minimize sodium intake.
Mind Your Portions: Be mindful of serving sizes. A large takeout portion can be excessive, so portioning it out can help manage calorie intake.

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


Nutrient	Brown Rice	White Rice	Lo Mein Noodles (Homemade)
Calories	~216 kcal	~205 kcal	~206 kcal (egg noodles)
Carbohydrates	~45g	~45g	~52g
Protein	~5g	~4.3g	~11g
Fiber	~3.5g	~0.6g	~1g
Sodium	~10mg	~2mg	~220mg+ (varies)

Note: Nutritional information for lo mein varies widely based on specific ingredients and sauces.

Conclusion: Making an Informed Choice

In the direct comparison of basic grains, brown rice is nutritionally superior to both white rice and traditional refined flour lo mein noodles due to its higher fiber, mineral, and lower glycemic index content. However, the ultimate health impact comes down to the preparation. A vegetable-heavy, homemade lo mein made with whole-wheat noodles and light sauce can be far healthier than a restaurant-sized portion of fried white rice.

For those seeking the highest nutritional density, especially for blood sugar management or weight control, brown rice is the better choice. For those who prefer noodles, opting for whole-wheat varieties and controlling the cooking method and ingredients is crucial. Ultimately, both can fit into a healthy diet when consumed mindfully and paired with plenty of vegetables and lean protein.

For additional dietary information and comparisons of whole versus refined grains, refer to reputable sources like the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

Generally, yes. Lo mein is often the healthier choice compared to fried rice, as it is typically steamed and tossed with sauce rather than fried in oil. However, restaurant lo mein is still often very high in sodium and fat, so homemade versions are preferable.

For weight loss, the key factors are fiber and satiety, not just the food itself. Brown rice has more fiber than white rice and refined noodles, which helps you feel full longer. The healthiest option is a dish made with whole grains, lots of vegetables, and lean protein, regardless of whether it uses rice or noodles.

Per 100 grams, brown rice actually has a similar or slightly higher calorie count than white rice. The main health benefit of brown rice comes from its higher fiber content and lower glycemic index, which offer better blood sugar control and sustained energy.

No, lo mein noodles, especially those served in restaurants, are typically high in sodium due to the use of soy sauce and other salty condiments. For a low-sodium meal, it is best to cook lo mein at home using reduced-sodium ingredients.

From a nutritional standpoint, whole-wheat noodles are generally a better option than white rice. They contain more fiber, protein, and other nutrients, which contributes to better digestive health and a steadier release of energy.

To make your rice dish healthier, choose brown rice over white rice for added fiber and nutrients. Pair it with lean protein like chicken or tofu, and incorporate a generous amount of vegetables to increase vitamins and minerals. Cooling and reheating rice can also create resistant starch, which has blood sugar benefits.

The glycemic index (GI) varies by type. White rice has a higher GI (around 73) compared to brown rice (around 68). Standard wheat-based noodles and pasta usually have a moderate GI. Whole-grain versions will have a lower GI than their refined counterparts.