Chicken or turkey chow mein or chop suey with noodles
Common food
Photo: Wikipedia
A quick stir-fry of tender chicken or turkey strips with crisp vegetables like bean sprouts, celery, and cabbage, all tossed in a savory, slightly sweet brown sauce and served over soft wheat noodles. The dish offers a satisfying contrast between the silky noodles and the crunchy vegetables, with a mild, umami-rich flavor profile. At just 131 kcal per 100g, it's a surprisingly light yet protein-packed option for a savory meal.
Calorie split: 30% protein · 34% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People adore its comforting, savory-sweet sauce and the satisfying slurp of noodles mixed with tender meat and crunchy veggies. It's a beloved staple of Chinese-American takeout, offering a customizable and hearty meal that feels both indulgent and wholesome.
⚠️ Watch-outs & how to enjoy it better
The sauce can be high in sodium, and the refined wheat noodles may cause blood-sugar spikes for some. To counteract, choose low-sodium soy sauce, add extra non-starchy vegetables like broccoli or bok choy to increase fiber, and consider using whole-wheat or bean-based noodles for a lower glycemic impact.
Key benefits
- High protein-to-calorie ratio supports muscle maintenance.
- Contains fiber from vegetables and noodles for digestive health.
- Quick-cooking method preserves vegetable texture and nutrients.
- Versatile base for adding extra vegetables or lean protein.
- Lower in fat than many other takeout stir-fry dishes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Chop suey is an American invention, likely created by Chinese immigrants in the 19th century to use up vegetable scraps, translating literally to 'odds and ends' in Cantonese.
Full nutrition (USDA data · scales with serving)
| Water | 72.3 g |
| Energy | 131 kcal |
| Protein | 9.9 g |
| Total lipid (fat) | 5.4 g |
| Carbohydrate, by difference | 11.2 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 1.5 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 99.0 mg |
| Potassium, K | 174 mg |
| Sodium, Na | 408 mg |
| Zinc, Zn | 0.68 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 10.7 ug |
| Vitamin C, total ascorbic acid | 4.2 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.16 mg |
| Niacin | 3.1 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 42.0 ug |
| Folic acid | 11.0 ug |
| Folate, food | 30.0 ug |
| Folate, DFE | 49.0 ug |
| Choline, total | 29.7 mg |
| Vitamin B-12 | 0.11 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 87.0 ug |
| Carotene, alpha | 16.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 106 ug |
| Vitamin E (alpha-tocopherol) | 0.52 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 11.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.47 g |
| SFA 14:0 | 0.17 g |
| SFA 16:0 | 0.57 g |
| SFA 18:0 | 0.16 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 2.0 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 33.0 mg |
Amino acid profile (per 100g)
Estimated from Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen — USDA does not publish this profile for Chicken or turkey chow mein or chop suey with noodles.
| Tryptophan | 0.16 g |
| Threonine | 0.41 g |
| Isoleucine | 0.47 g |
| Leucine | 0.80 g |
| Lysine | 0.61 g |
| Methionine | 0.23 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.37 g |
| Valine | 0.53 g |
| Arginine | 0.51 g |
| Histidine | 0.30 g |
| Alanine | 0.45 g |
| Aspartic acid | 0.80 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.38 g |
| Proline | 0.87 g |
| Serine | 0.42 g |
| Hydroxyproline | 0.00 g |
FAQ
Is chicken chow mein the same as chicken lo mein?
No. Chow mein typically features stir-fried noodles that are crispy or soft, while lo mein uses soft, boiled noodles tossed in sauce. Chow mein often has a drier, crispier texture.
Can I make this dish gluten-free?
Yes, by using gluten-free tamari instead of soy sauce and substituting the wheat noodles with rice noodles or gluten-free pasta.
What vegetables are traditional in chop suey?
Traditional chop suey often includes bean sprouts, celery, cabbage, and onions, but it's a flexible dish meant to use whatever vegetables are available.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.31 kcal/g · 30% calories from protein · 1.5 g fiber · 1.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.34 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.