Chow mein or chop suey, various types of meat, with noodles
Common food
Photo: Wikipedia
Chow mein or chop suey, various types of meat, with noodles is a classic stir-fried dish where tender noodles and bite-sized pieces of meat (like chicken, beef, or pork) are tossed with a savory, slightly glossy sauce and often crisp vegetables. The texture is a delightful mix of soft noodles and chewy, caramelized meat, with a flavor profile that's deeply savory, umami-rich, and often subtly sweet from the sauce. Nutritionally, it's a moderate-calorie meal with a solid protein punch from the meat, making it more filling than a plain noodle dish.
Calorie split: 30% protein · 33% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love it for the satisfying combination of soft noodles and savory, caramelized meat, all coated in a rich, umami-packed sauce. It's a comforting, complete meal that's both familiar and endlessly customizable to personal taste and pantry availability.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium from the soy-based sauces and may cause blood-sugar spikes due to the refined noodles. To counteract this, look for low-sodium soy sauce, load up on non-starchy vegetables like broccoli or bell peppers to add fiber, and consider pairing it with a side of steamed greens to slow digestion.
Key benefits
- Good source of protein from the meat component
- Provides quick energy from the noodle carbohydrates
- Can be a balanced one-pot meal with added vegetables
- Versatile dish adaptable to various meats and vegetables
- Often cooked quickly in a wok, which can retain some vegetable nutrients
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'chop suey' is widely believed to be a Cantonese transliteration of the Mandarin 'tsap sui,' meaning 'miscellaneous leftovers,' hinting at its origins as a resourceful way to combine various ingredients.
Full nutrition (USDA data · scales with serving)
| Water | 71.7 g |
| Energy | 134 kcal |
| Protein | 10.4 g |
| Total lipid (fat) | 5.6 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 | 1.5 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 103 mg |
| Potassium, K | 198 mg |
| Sodium, Na | 354 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 12.1 ug |
| Vitamin C, total ascorbic acid | 4.3 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 0.18 mg |
| Niacin | 2.9 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 40.0 ug |
| Folic acid | 11.0 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 48.0 ug |
| Choline, total | 34.0 mg |
| Vitamin B-12 | 0.30 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 1.0 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) | 0.48 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 11.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 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 | 0.19 g |
| SFA 16:0 | 0.62 g |
| SFA 18:0 | 0.27 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 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 | 26.0 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
What's the difference between chow mein and chop suey?
Chow mein typically features crispy or soft-fried noodles as a primary component, while chop suey is a stir-fry of meat and vegetables in a thickened sauce, often served over rice or with noodles on the side.
Is chow mein a healthy choice?
It can be a balanced meal, especially with lean protein and plenty of vegetables. However, watch for high sodium in sauces and opt for whole-grain noodles if available to increase fiber content.
What meats work best in this dish?
Thinly sliced chicken breast, beef flank steak, and pork tenderloin are classic choices. They cook quickly and absorb the savory sauce well. Shrimp is also a popular, quick-cooking option.
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 1.34 kcal/g · 31% 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: 1.79 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.