Lo mein, with chicken
Common food
Photo: Wikipedia
Chicken lo mein features tender, stir-fried egg noodles tossed with bite-sized chicken pieces, crisp vegetables, and a savory soy-based sauce. The noodles are pleasantly chewy, while the chicken adds a mild, savory protein contrast. Nutritionally, it's a relatively light meal, providing a good source of protein with moderate carbohydrates and low fat per 100g.
Calorie split: 28% protein · 50% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love chicken lo mein for its comforting, savory umami flavor and satisfying chewy noodle texture. It's a beloved takeout staple that's quick, customizable, and feels like a complete, hearty meal.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium from soy sauce and oyster sauce, which may concern those monitoring salt intake. The refined wheat noodles can cause a rapid blood sugar rise, so pairing it with extra vegetables or a side of steamed greens can help slow digestion. For those with gluten intolerance, traditional egg noodles are a common allergen.
Key benefits
- Good source of lean protein from chicken
- Provides quick energy from carbohydrates
- Low in fat compared to many stir-fry dishes
- Contains some dietary fiber from vegetables
- Versatile base for adding extra vegetables
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'lo mein' comes from the Cantonese 'lou meen,' which literally means 'stirred noodles,' highlighting the essential cooking technique of tossing noodles in a wok.
Full nutrition (USDA data · scales with serving)
| Water | 70.3 g |
| Energy | 130 kcal |
| Protein | 9.2 g |
| Total lipid (fat) | 3.1 g |
| Carbohydrate, by difference | 16.1 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 83.0 mg |
| Potassium, K | 140 mg |
| Sodium, Na | 413 mg |
| Zinc, Zn | 0.61 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 14.1 ug |
| Vitamin C, total ascorbic acid | 1.4 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.14 mg |
| Niacin | 2.2 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 24.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 24.0 ug |
| Folate, DFE | 24.0 ug |
| Choline, total | 20.3 mg |
| Vitamin B-12 | 0.07 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 78.0 ug |
| Carotene, alpha | 17.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 2.0 ug |
| Lutein + zeaxanthin | 90.0 ug |
| Vitamin E (alpha-tocopherol) | 0.32 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 10.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.69 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 | 0.01 g |
| SFA 16:0 | 0.51 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 1.0 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 0.90 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 | 0.13 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 | 22.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Chinese, chicken chow mein — USDA does not publish this profile for Lo mein.
| 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 chicken lo mein healthy?
It can be part of a balanced diet. It provides protein and energy, but watch portion sizes and sodium. Boost its nutritional value by adding extra vegetables like broccoli or snap peas.
What's the difference between lo mein and chow mein?
Lo mein noodles are boiled and then tossed with sauce and ingredients. Chow mein noodles are stir-fried directly in the wok, giving them a crispier texture.
Can I make chicken lo mein gluten-free?
Yes, by using gluten-free noodles (like rice or brown rice noodles) and tamari or coconut aminos instead of regular soy sauce.
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 1.30 kcal/g · 28% calories from protein · 1.0 g fiber · 2.1 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: 2.95 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.