Chow fun noodles with vegetables, meatless
Common food
Photo: Wikipedia
Chow fun noodles are wide, flat rice noodles stir-fried to a tender yet slightly chewy texture, often with a subtle smoky aroma from a hot wok. This meatless version is a light, low-calorie canvas, letting the delicate, slightly sweet flavor of the rice flour shine through with a satisfying, silky mouthfeel. It provides a modest energy boost from its carbohydrate content while being very low in fat.
Calorie split: 9% protein · 79% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love chow fun for its comforting, satisfying texture and its incredible versatility—it acts as a perfect, mild-flavored base that soaks up the savory sauces and aromatics of a stir-fry. It's a beloved staple in Cantonese cuisine, representing the heart of home-style wok cooking and street-food culture.
⚠️ Watch-outs & how to enjoy it better
As a refined carbohydrate with minimal protein, fat, or fiber, a large portion can lead to a rapid blood-sugar spike and may not keep you full for long. To counteract this, pair it with a substantial source of plant-based protein (like tofu or edamame) and plenty of fibrous vegetables, and practice portion control by making it part of a balanced plate rather than the main event.
Key benefits
- Very low in calories and fat, suitable for calorie-conscious meals.
- Provides quick-release energy from its carbohydrate content.
- Naturally gluten-free, made from rice flour.
- A versatile base for adding vegetables and plant-based proteins.
- Low in sugar, making it a neutral-tasting staple.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The signature smoky flavor of a great chow fun, known as 'wok hei' or 'breath of the wok,' is so prized that it's considered a hallmark of a skilled chef, requiring extremely high heat and precise tossing that can only be achieved in a commercial kitchen setup.
Full nutrition (USDA data · scales with serving)
| Water | 82.3 g |
| Energy | 74.0 kcal |
| Protein | 1.6 g |
| Total lipid (fat) | 0.97 g |
| Carbohydrate, by difference | 14.5 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.29 mg |
| Magnesium, Mg | 6.0 mg |
| Phosphorus, P | 25.0 mg |
| Potassium, K | 73.0 mg |
| Sodium, Na | 189 mg |
| Zinc, Zn | 0.22 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 2.4 ug |
| Vitamin C, total ascorbic acid | 3.8 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.30 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 21.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 21.0 ug |
| Choline, total | 9.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 77.0 ug |
| Carotene, alpha | 15.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 93.0 ug |
| Vitamin E (alpha-tocopherol) | 0.28 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 9.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.16 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 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.11 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.23 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.22 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.49 g |
| PUFA 18:2 | 0.42 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 0.00 mg |
FAQ
What's the difference between chow fun and pad thai noodles?
Chow fun noodles are wide, flat, and made from rice flour, with a soft, chewy texture. Pad Thai noodles (sen lek) are thinner, round rice noodles. While both are rice-based, their shapes and textures are distinct and suited to different dishes.
Are meatless chow fun noodles a good source of protein?
No, on their own they are not. Per 100g, they contain only about 1.56g of protein. To make a nutritionally complete meal, you must add significant protein sources like tofu, tempeh, seitan, or legumes.
Can I use chow fun noodles in soups?
While possible, it's not their primary use. Their wide, flat shape is designed for stir-frying, where they can develop a slight sear and absorb sauces. In soups, they can become overly soft and starchy, potentially clouding the broth.
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 0.74 kcal/g · 8% calories from protein · 1.1 g fiber · 1.4 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: 2.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.