Why is Lo Mein Bad for You? A Deep Dive into the Nutritional Realities

October 1, 2025 •

4 min read

According to WebMD, a single plate of lo mein can contain about half of your daily recommended carbohydrates. But why is lo mein bad for you beyond just the carb count? This popular Chinese takeout staple often hides excessive sodium, unhealthy fats, and refined ingredients that can undermine your nutritional goals, making it a surprisingly heavy meal.

Quick Summary

Lo mein is often considered unhealthy due to its high levels of refined carbohydrates, excessive sodium from sauces, and high-fat content from cooking oil. Restaurant portions are calorie-dense and often low in nutrient density, posing a risk to those monitoring their dietary intake or weight management goals.

Key Points

High Sodium: Excessive salt, mainly from soy sauce, contributes to elevated blood pressure and other health issues.
Refined Carbs: White flour noodles spike blood sugar and offer little fiber, leading to low satiety.
Calorie-Dense: Large portions and oily cooking methods pack a significant amount of calories into a single dish.
Low Nutrient Density: The overall nutritional value is often poor despite containing some vegetables.
Better Alternatives: Healthier versions can be made at home using whole-grain noodles, more vegetables, and less oil/sodium.
Portion Size: Restaurant servings are often very large, contributing to overconsumption of calories, fat, and sodium.
MSG: Some versions contain MSG, which can cause reactions in sensitive individuals.

The Culprits Behind Lo Mein's Unhealthy Label

While a bowl of lo mein can be delicious and satisfying, its standard preparation methods and ingredients are what land it on the less healthy end of the spectrum. The main nutritional issues stem from three primary areas: the noodles, the sauce, and the cooking process.

Excessive Sodium Content

One of the most significant drawbacks of a typical lo mein dish is its alarmingly high sodium content. This is primarily due to the liberal use of soy sauce and other high-sodium seasonings in the sauce. Many restaurant portions exceed the recommended daily intake of sodium in a single meal, with some dishes containing as much as 3,540 mg of sodium. High sodium intake is a known risk factor for health issues such as hypertension (high blood pressure), heart disease, and kidney problems. For those monitoring their sodium intake, especially people sensitive to salt, lo mein is a dietary minefield.

Refined Carbohydrates and Low Fiber

The noodles used in lo mein are typically made from refined white flour. This means they have been stripped of much of their natural fiber and nutrients during processing. Eating a large amount of refined carbs at once can cause a sharp spike in your blood sugar levels. Unlike complex, fiber-rich carbs that digest slowly, refined white flour provides a quick burst of energy followed by a crash, which can leave you feeling hungry again soon after eating. This low-fiber, high-carb profile is a major reason why lo mein is a less than ideal choice for weight management or stable energy levels.

High Calorie and Fat Density

Beyond the carbs, lo mein is also often loaded with excess calories and fat. The noodles are cooked in oil, and the saucing often adds a significant amount of fat. Restaurant portions can be massive, with a single serving providing a substantial portion of an individual's daily calorie needs. A pork lo mein, for instance, can pack over 900 calories. The combination of a large portion size and high calorie density can easily lead to overconsumption and weight gain over time.

Lo Mein vs. Chow Mein: A Nutritional Breakdown

While often confused, lo mein and chow mein differ in their preparation, which affects their nutritional profile. Comparing them highlights how subtle differences can impact the healthiness of a dish.


Feature	Lo Mein	Chow Mein	Nutritional Implications
Noodle Preparation	Noodles are boiled and then tossed with sauce.	Noodles are often fried until crispy.	Frying in chow mein adds significantly more fat and calories.
Sauce	Usually thicker and more generously sauced.	Often sauced more lightly, if at all.	Lo mein's thicker sauce means higher sodium and sugar, but less oil than fried chow mein.
Fat Content	High due to cooking oil and sauce ingredients.	Can be extremely high if the noodles are fried.	Generally, both are high in fat, but fried chow mein can be higher.
Calorie Count	High due to large portion sizes and carbs.	Potentially higher due to frying process.	Both are high-calorie options, often containing over 1,000 calories per serving.

How to Make a Healthier Lo Mein

The good news is that you don't have to give up lo mein entirely. By taking control of the ingredients and preparation, you can drastically improve its nutritional value. Here are some key strategies:

Load up on vegetables. While restaurant lo mein might only have a few token veggies, you can add a bounty of nutrient-dense options at home, such as broccoli, bell peppers, snow peas, carrots, and mushrooms. This increases fiber, vitamins, and minerals. Steaming the vegetables preserves more nutrients than overcooking them.
Choose better noodles. Instead of refined white flour noodles, opt for whole-wheat noodles for more fiber or vegetable-based alternatives like zucchini or shirataki noodles to reduce carb intake.
Control the sauce. A key step is making your own sauce. Use low-sodium soy sauce, fresh ginger and garlic, and a minimal amount of sesame oil to control the sodium and fat content.
Add lean protein. Incorporate lean protein sources like grilled chicken, shrimp, or tofu instead of fattier meats.
Practice portion control. American restaurant portion sizes are notoriously large. By cooking at home, you can manage the portion size to a more reasonable level.

Common Misconceptions About Lo Mein

Many people are misled into thinking lo mein is a healthier Chinese takeout option because it contains vegetables. However, this is often a false assumption. The small amount of vegetables in a large portion of noodles, oil, and sauce is not enough to make it a healthy choice. Furthermore, the nutritional value of those vegetables can be diminished during the cooking process. The overall nutritional profile remains overwhelmingly dominated by processed ingredients and high levels of sodium and fat.

Conclusion: Making Informed Choices

Ultimately, understanding why lo mein is bad for you is about recognizing its high content of sodium, refined carbohydrates, and calories when prepared in a typical restaurant setting. While it's a dish best enjoyed in moderation, it's not a complete nutritional disaster. By making mindful choices—like ordering healthier alternatives such as steamed dishes or creating a homemade, vegetable-rich version—you can still enjoy the flavors you love without compromising your health goals. Being an informed consumer is the best way to navigate the menu and make choices that align with a balanced diet.

Learn more about how to choose healthier options from your favorite restaurants and create balanced meals at home by visiting Healthline's guide on healthy takeout.

Frequently Asked Questions

Yes, restaurant-style lo mein is typically very high in sodium due to the large amount of soy sauce and other high-sodium seasonings used in the preparation.

Lo mein can contribute to weight gain due to its high calorie density, large portion sizes, and high content of refined carbohydrates, which can lead to blood sugar spikes and overeating.

To make a healthier version, use whole-wheat or alternative noodles (like shirataki), load up on fresh vegetables, use less oil, and control the amount of low-sodium soy sauce you add.

Lo mein noodles are generally boiled and tossed with sauce, while chow mein noodles are often fried, which can make chow mein higher in fat. Both dishes are typically high in sodium and refined carbs.

While lo mein contains vegetables, they often comprise a small, uneven portion of the dish. The high fat, sodium, and carb content of the overall dish overshadows the health benefits of the vegetables.

Healthier options include steamed dumplings, steamed brown rice, and dishes with plenty of steamed or sautéed vegetables and lean protein, with sauce on the side.

You don't need to avoid it entirely, but moderation is key. Treating it as an occasional indulgence rather than a dietary staple can help manage its impact on your health.