Noodles, chow mein
Common food
Photo: Wikipedia
Chow mein is a stir-fried noodle dish, typically featuring wheat noodles tossed with vegetables and a savory sauce, resulting in a satisfying mix of chewy, slightly crispy textures. Nutritionally, it's a calorie-dense meal, with a significant portion of its energy coming from fat, making it a hearty but energy-heavy choice.
Calorie split: 8% protein · 39% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People adore chow mein for its deeply savory, umami-rich flavor profile and the delightful textural contrast between the tender noodles and crisp vegetables. It's a beloved comfort food that's incredibly versatile, easily adapted to home kitchens and restaurant menus alike.
⚠️ Watch-outs & how to enjoy it better
Its high fat and calorie content can be a concern for those monitoring energy intake, and the refined carbohydrates may cause a rapid blood sugar spike. To counteract this, pair a smaller portion with a side of steamed vegetables or a lean protein to increase fiber and slow digestion, and be mindful of sodium in the sauce.
Key benefits
- Provides a quick source of energy from carbohydrates.
- Can be a vehicle for vegetables, adding fiber and micronutrients.
- High in fat, which promotes satiety.
- A versatile base for incorporating various proteins like chicken, beef, or tofu.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'chow mein' comes from the Taishanese dialect of Chinese, where 'chow' means stir-fried and 'mein' means noodles, literally translating to 'stir-fried noodles'.
Full nutrition (USDA data · scales with serving)
| Water | 4.9 g |
| Energy | 521 kcal |
| Protein | 10.3 g |
| Total lipid (fat) | 31.7 g |
| Carbohydrate, by difference | 51.9 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 0.25 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 87.0 mg |
| Potassium, K | 89.0 mg |
| Sodium, Na | 378 mg |
| Zinc, Zn | 0.63 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 32.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.11 mg |
| Niacin | 2.5 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Choline, total | 8.1 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 | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 54.0 ug |
| Vitamin E (alpha-tocopherol) | 3.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.9 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 | 0.03 g |
| SFA 16:0 | 3.3 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 7.6 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 7.3 g |
| MUFA 20:1 | 0.24 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 16.9 g |
| PUFA 18:2 | 14.9 g |
| PUFA 18:3 | 2.0 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 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's the difference between chow mein and lo mein?
Chow mein noodles are typically stir-fried until slightly crispy, while lo mein noodles are boiled and then tossed with sauce and ingredients, resulting in a softer, saucier dish.
Is chow mein gluten-free?
Traditional chow mein is made with wheat noodles, which contain gluten. Gluten-free versions require specific noodles made from rice or other gluten-free flours.
Can I make chow mein healthier at home?
Yes. Use less oil, load up on colorful vegetables, choose lean proteins, and opt for low-sodium soy sauce or other seasonings to control fat and salt content.
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 5.21 kcal/g · 8% calories from protein · 1.9 g fiber · 0.3 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: 4.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.