Noodles, chinese, chow mein
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Chinese chow mein is a stir-fried noodle dish featuring a savory, umami-rich sauce and a satisfyingly chewy texture. The noodles, typically made from wheat flour, are tossed with vegetables and sometimes meat, creating a hearty, flavorful meal. Nutritionally, it's a significant source of carbohydrates for energy, with a moderate amount of fat from the stir-frying process.
Calorie split: 9% protein · 52% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People love chow mein for its deeply satisfying, savory flavor and the delightful contrast between the chewy noodles and crisp vegetables. It's a beloved comfort food that's incredibly versatile, adaptable to countless regional styles and personal preferences.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium from soy sauce and other seasonings, and the refined carbohydrates may cause blood-sugar spikes. To counteract this, opt for low-sodium soy sauce, load it with non-starchy vegetables like bok choy and bell peppers, and pair it with a side of steamed protein to balance the meal.
Key benefits
- High in carbohydrates for quick energy
- Contains dietary fiber from noodles and vegetables
- Good source of plant-based protein when prepared with tofu or legumes
- Versatile base for adding various vegetables and lean proteins
- A staple comfort food in Chinese cuisine
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'chow mein' literally translates to 'stir-fried noodles' in Cantonese, but the dish's preparation and noodle type vary dramatically between northern and southern China.
Full nutrition (USDA data · scales with serving)
| Water | 1.6 g |
| Energy | 471 kcal |
| Energy | 1973 kj |
| Protein | 10.9 g |
| Total lipid (fat) | 21.2 g |
| Ash | 2.7 g |
| Carbohydrate, by difference | 63.6 g |
| Fiber, total dietary | 6.7 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 6.4 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 98.0 mg |
| Potassium, K | 103 mg |
| Sodium, Na | 866 mg |
| Zinc, Zn | 0.81 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.58 mg |
| Selenium, Se | 28.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.57 mg |
| Riboflavin | 0.40 mg |
| Niacin | 4.7 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 125 ug |
| Folic acid | 90.0 ug |
| Folate, food | 35.0 ug |
| Folate, DFE | 188 ug |
| Choline, total | 9.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 14.0 ug |
| Vitamin E (alpha-tocopherol) | 0.83 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.7 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 | 3.9 g |
| SFA 14:0 | 1.3 g |
| SFA 16:0 | 0.72 g |
| SFA 18:0 | 0.23 g |
| Fatty acids, total monounsaturated | 8.9 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 8.9 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.6 g |
| PUFA 18:2 | 3.5 g |
| PUFA 18:3 | 0.10 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Noodles, japanese, soba, dry — USDA does not publish this profile for Noodles.
| Tryptophan | 0.20 g |
| Threonine | 0.50 g |
| Isoleucine | 0.55 g |
| Leucine | 0.94 g |
| Lysine | 0.61 g |
| Methionine | 0.20 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.62 g |
| Tyrosine | 0.30 g |
| Valine | 0.71 g |
| Arginine | 0.90 g |
| Histidine | 0.34 g |
| Alanine | 0.70 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.94 g |
| Proline | 0.87 g |
| Serine | 0.74 g |
FAQ
What is the difference between chow mein and lo mein?
Chow mein noodles are stir-fried until crispy or chewy, while lo mein noodles are boiled and then tossed with the sauce and ingredients, resulting in a softer texture.
Are chow mein noodles gluten-free?
Traditional chow mein noodles are made from wheat flour and contain gluten. Gluten-free versions use rice, mung bean, or other alternative flours.
How can I make chow mein healthier at home?
Use whole-wheat or brown rice noodles, load up on vegetables, choose lean proteins like chicken or tofu, and use reduced-sodium soy sauce or tamari.
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 4.71 kcal/g · 9% calories from protein · 6.7 g fiber · 0.0 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: 8.41 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.