Why is chow mein unhealthy? An in-depth look at this popular noodle dish

January 1, 2026 •

4 min read

According to nutritional data, a single serving of restaurant-style chicken chow mein can contain over 1,800mg of sodium, exceeding the daily recommended limit of 2,300mg. It's no secret why is chow mein unhealthy, with its popular appeal masking a high-calorie, high-sodium profile.

Quick Summary

This article explores the primary factors that make traditional chow mein an unhealthy meal, including high sodium levels, excess fat, and refined carbohydrates. Learn about the nutritional deficiencies and potential health risks associated with frequent consumption, and discover how to make healthier modifications.

Key Points

Refined Carbs: Most chow mein uses noodles made from refined flour, which spikes blood sugar and lacks fiber.
High in Sodium: Sauces and MSG often pack excessive amounts of sodium, increasing the risk of high blood pressure.
Excessive Oil: The cooking process involves high levels of oil, leading to high calorie and fat counts.
Poor Nutrition: Traditional versions are low in fiber, protein, and essential nutrients, offering mostly empty calories.
Customization is Key: You can make a healthy version at home by swapping ingredients and cooking methods to reduce oil and sodium.
Potential Health Risks: Frequent consumption is linked to weight gain, high blood pressure, and metabolic syndrome.

The Hidden Dangers in a Takeout Favorite

Chow mein is a classic comfort food, beloved for its savory flavors and satisfying texture. However, the delicious taste often masks a nutritional profile that is less than ideal for a healthy diet. The dish’s unhealthiness stems from three key areas: the core ingredients, the cooking methods, and the seasoning agents used, all of which can contribute to excessive intake of fat, sodium, and refined carbohydrates. While enjoying it occasionally might not pose a significant risk, regular consumption can contribute to serious health issues.

The Problem with Refined Noodles

The foundation of most restaurant-style chow mein is refined wheat flour noodles, also known as 'maida'. Unlike whole grains, refined flour has been stripped of its fiber, vitamins, and minerals. This refining process leaves behind a simple carbohydrate that is quickly converted to glucose in the body, leading to a rapid spike in blood sugar levels. A high glycemic index diet, defined by its abundance of refined carbs, can place a strain on the pancreas, potentially leading to insulin resistance over time.

Blood Sugar Spikes: The lack of fiber means the body digests the noodles quickly, causing a sharp rise in blood glucose.
Empty Calories: Refined carbohydrates provide energy without offering substantial nutritional benefits like fiber or protein, leading to empty calories.
Digestive Strain: A low-fiber diet can negatively impact digestive health and bowel regularity.

Excessive Oil and Cooking Methods

Another significant contributor to chow mein’s unhealthy reputation is the cooking process. Chow mein is typically stir-fried or even deep-fried, often in large amounts of oil to get that signature texture. The choice of oil is also a factor; many restaurants use cheaper, processed vegetable oils high in saturated or omega-6 fatty acids rather than healthier alternatives like olive oil. This heavy oil usage leads to a high-calorie and high-fat content in the final dish.

High Calorie Count: The combination of starchy noodles and generous amounts of oil results in a very calorie-dense meal.
Unhealthy Fats: Using certain processed oils can increase the intake of saturated fats and contribute to systemic inflammation.
Used Oil: Some street food vendors and less scrupulous restaurants may reuse oil multiple times, which can produce trans fatty acids and other harmful compounds.

Sodium Overload from Sauces and Additives

The savory flavor of chow mein comes from a powerful blend of sauces and seasonings, most of which are laden with sodium. Soy sauce, a primary flavoring agent, can contain over 1,000 milligrams of sodium per tablespoon. When combined with other salty ingredients and flavor enhancers like monosodium glutamate (MSG), the sodium content can skyrocket. Excessive sodium intake is a major risk factor for high blood pressure, which can increase the risk of heart disease and stroke. While MSG is generally recognized as safe, it contributes to the overall high sodium content and may cause reactions in sensitive individuals.

Comparison: Unhealthy Chow Mein vs. Healthy Alternatives

To better understand the issue, here is a comparison between a typical restaurant-style chow mein and a healthier, homemade version.


Feature	Typical Restaurant Chow Mein	Healthier Homemade Alternative
Noodles	Refined wheat flour, low in fiber	Whole-wheat or soba noodles, higher in fiber and nutrients
Oil	Excessive amounts of processed vegetable oil	Minimal, high-quality oil like olive or sesame oil
Protein	Lower quality or lesser quantity of meat	Lean, skinless chicken or firm tofu; higher proportion of protein
Vegetables	Often sparse and overcooked	Abundant and varied fresh, crisp vegetables
Sodium	Very high from soy sauce and MSG	Low-sodium soy sauce, vinegar, and natural spices
Nutrients	Few vitamins, high in empty calories	Higher in fiber, vitamins, and minerals due to fresh ingredients

Making Healthier Choices

While traditional chow mein has its downsides, you can still enjoy this dish by making simple, health-conscious changes. Opt for a homemade version where you can control the ingredients, cooking method, and portion sizes. You can also choose variations with more vegetables and less sauce, or replace refined noodles with healthier options like whole-wheat pasta or brown rice.

Conclusion

So, why is chow mein unhealthy? The high content of refined carbohydrates, excessive use of oil, and dangerously high sodium levels are the primary culprits. Frequent consumption of this popular takeout dish can lead to unwanted weight gain, blood sugar fluctuations, and increased blood pressure, among other health concerns. By understanding these nutritional pitfalls, individuals can make informed decisions and enjoy healthier, homemade versions that don't compromise on flavor. For those seeking to improve their diet, opting for a vegetable-heavy, low-sodium, and whole-grain based alternative is an excellent place to start.

For more information on making healthy dietary choices, consult reliable sources like the American Heart Association.

Frequently Asked Questions

Both can be unhealthy, but the nutritional profile depends on preparation. Restaurant fried rice is often high in calories and sodium. However, restaurant chow mein frequently uses more refined carbs and excess oil for frying, which can make it a poorer choice. A homemade version of either can be much healthier.

The calorie count varies significantly depending on the serving size and cooking method. A restaurant-sized portion of chicken chow mein can contain over 500 calories, while a standard 100g serving is closer to 475kcal.

Yes. You can use whole-wheat or high-fiber noodles, minimize oil, use low-sodium soy sauce, and load up on fresh vegetables and lean protein. This gives you full control over the ingredients and nutritional content.

The most significant concern is the extremely high sodium content, which often exceeds the daily recommended limit in a single dish. This, combined with high amounts of refined carbohydrates and unhealthy fats, poses risks for cardiovascular health.

The FDA classifies MSG as 'generally recognized as safe' for consumption. While it is a flavor enhancer often used in chow mein and contributes to the high sodium load, most people do not have an adverse reaction to moderate intake. Some sensitive individuals may experience symptoms, but there is no definitive link to serious health issues from moderate consumption.

To reduce sodium, use low-sodium soy sauce or alternatives like coconut aminos. You can also flavor the dish with plenty of fresh garlic, ginger, and spices instead of relying solely on salty sauces.

By modifying the recipe, you can increase fiber intake, boost essential nutrients from more vegetables, reduce unhealthy fats, and lower overall calorie and sodium content. This transforms a dish from a nutritional minefield into a balanced, healthy meal.