Chow mein or chop suey, meatless, with noodles
Common food
Photo: Wikipedia
This is a light, savory stir-fry of soft wheat noodles tossed with a medley of crisp-tender vegetables like cabbage, bean sprouts, and carrots, all coated in a glossy, umami-rich soy-based sauce. The texture is a delightful contrast between the chewy, slippery noodles and the crunchy, fresh vegetables, offering a satisfying mouthfeel in every bite. At just 117 kcal per 100g, it's a surprisingly low-calorie comfort food, with its modest fat and protein content making it a light yet filling option.
Calorie split: 10% protein · 52% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People adore it for its comforting, savory flavor profile and the satisfying interplay of textures between the soft noodles and crunchy vegetables. It's a beloved, quick-to-prepare dish that embodies the essence of home-style Chinese-American or Cantonese cooking, often evoking nostalgia and convenience.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium due to soy sauce and other seasonings, which may be a concern for those monitoring salt intake. To counteract this, opt for low-sodium soy sauce or reduce the sauce quantity, and pair it with a side of fresh, unsalted vegetables to balance the meal. Additionally, the refined noodles can cause blood-sugar spikes; pairing the dish with a source of protein or healthy fat (like tofu or a sprinkle of sesame seeds) can help stabilize blood sugar levels.
Key benefits
- Low in calories, making it suitable for weight management.
- Good source of dietary fiber from vegetables, aiding digestion.
- Provides a quick energy boost from its carbohydrate-rich noodles.
- Versatile base that can be easily customized with different vegetables.
- Contains plant-based nutrients from a variety of vegetables.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Chow mein literally means 'stir-fried noodles' in Cantonese, while chop suey translates to 'assorted pieces,' reflecting its origin as a way to use up leftover vegetables and meat in a quick stir-fry.
Full nutrition (USDA data · scales with serving)
| Water | 74.8 g |
| Energy | 117 kcal |
| Protein | 3.0 g |
| Total lipid (fat) | 5.0 g |
| Carbohydrate, by difference | 15.7 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 2.2 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 42.0 mg |
| Potassium, K | 130 mg |
| Sodium, Na | 434 mg |
| Zinc, Zn | 0.30 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 5.2 ug |
| Vitamin C, total ascorbic acid | 6.0 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.15 mg |
| Niacin | 1.2 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 55.0 ug |
| Folic acid | 16.0 ug |
| Folate, food | 39.0 ug |
| Folate, DFE | 66.0 ug |
| Choline, total | 14.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 122 ug |
| Carotene, alpha | 23.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 150 ug |
| Vitamin E (alpha-tocopherol) | 0.56 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 16.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 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 | 0.67 g |
| SFA 14:0 | 0.23 g |
| SFA 16:0 | 0.28 g |
| SFA 18:0 | 0.11 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.9 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.13 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 |
Amino acid profile (per 100g)
Estimated from Restaurant, Chinese, chicken chow mein — USDA does not publish this profile for Chow mein or chop suey.
| Tryptophan | 0.08 g |
| Threonine | 0.27 g |
| Isoleucine | 0.28 g |
| Leucine | 0.50 g |
| Lysine | 0.47 g |
| Methionine | 0.16 g |
| Cystine | 0.08 g |
| Phenylalanine | 0.25 g |
| Tyrosine | 0.22 g |
| Valine | 0.31 g |
| Arginine | 0.42 g |
| Histidine | 0.18 g |
| Alanine | 0.36 g |
| Aspartic acid | 0.60 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.24 g |
| Proline | 0.35 g |
| Serine | 0.25 g |
FAQ
Is meatless chow mein or chop suey a good source of protein?
With only 2.98g of protein per 100g, it's relatively low in protein. To boost the protein content, consider adding tofu, edamame, or a side of lean protein like chicken or shrimp.
Can this dish be part of a balanced diet?
Yes, when consumed in moderation and paired with protein-rich foods and vegetables. Its low calorie count makes it a good option for a light meal, but the sodium content should be monitored.
How can I reduce the carbohydrate content?
You can reduce the portion of noodles and increase the vegetable content, or substitute with lower-carb noodles like zucchini noodles or shirataki noodles.
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 1.17 kcal/g · 10% calories from protein · 2.1 g fiber · 2.2 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: 3.34 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.