Restaurant, Chinese, chicken chow mein
Whole food · Restaurant Foods
Photo: Wikipedia
Restaurant-style chicken chow mein is a savory stir-fry of tender chicken strips and crisp vegetables tossed with soft egg noodles in a glossy, soy-based sauce. The dish offers a satisfying contrast of textures, from the chewy noodles to the crunchy bean sprouts and celery. At just 85 kcal per 100g, it's a remarkably light yet flavorful option, with a solid 6.76g of protein per serving.
Calorie split: 32% protein · 39% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People adore chicken chow mein for its comforting, savory umami flavor and the satisfying chew of the noodles paired with tender chicken and crisp vegetables. It's a beloved staple in Chinese-American cuisine, often enjoyed as a quick, flavorful weeknight dinner or takeout favorite.
⚠️ Watch-outs & how to enjoy it better
Chicken chow mein can be high in sodium, which may concern those monitoring blood pressure, and the noodles can cause blood-sugar spikes due to their refined carbohydrate content. To counteract these, pair it with a side of steamed vegetables or a salad to increase fiber, and opt for a smaller portion or choose whole-grain noodles if available.
Key benefits
- High protein-to-calorie ratio supports muscle maintenance
- Low fat content (2.8g per 100g) aids in weight management
- Contains fiber (1g) for digestive health
- Quick and versatile meal option
- Rich in umami flavor from soy-based sauce
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word '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 | 81.0 g |
| Energy | 85.0 kcal |
| Energy | 357 kj |
| Protein | 6.8 g |
| Total lipid (fat) | 2.8 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 8.3 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 1.7 g |
| Sucrose | 0.60 g |
| Glucose | 0.65 g |
| Fructose | 0.49 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 4.0 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 0.67 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 54.0 mg |
| Potassium, K | 124 mg |
| Sodium, Na | 311 mg |
| Zinc, Zn | 0.32 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.10 mg |
| Selenium, Se | 6.1 ug |
| Vitamin C, total ascorbic acid | 2.0 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.02 mg |
| Niacin | 1.5 mg |
| Pantothenic acid | 0.26 mg |
| Vitamin B-6 | 0.17 mg |
| Choline, total | 24.0 mg |
| Betaine | 0.80 mg |
| Vitamin B-12 | 0.07 ug |
| Vitamin A, RAE | 19.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 166 ug |
| Carotene, alpha | 99.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 362 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 66.0 ug |
| Vitamin E (alpha-tocopherol) | 0.43 mg |
| Tocopherol, beta | 0.03 mg |
| Tocopherol, gamma | 0.93 mg |
| Tocopherol, delta | 0.25 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 22.0 ug |
| Vitamin K (Menaquinone-4) | 1.2 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.49 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 15:0 | 0.00 g |
| SFA 16:0 | 0.35 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.11 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.61 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 16:1 c | 0.03 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.57 g |
| MUFA 18:1 c | 0.56 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:2 n-6 c,c | 1.1 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.13 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 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 | 0.02 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 16.0 mg |
Amino acid profile (per 100g)
| 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 is the difference between chow mein and lo mein?
Chow mein is stir-fried with the noodles often getting crispy, while lo mein is tossed with the sauce and noodles remain soft and chewy.
Is chicken chow mein healthy?
It can be a healthy option if prepared with lean chicken, plenty of vegetables, and moderate sauce, but restaurant versions may be high in sodium and oil.
Can I make chicken chow mein at home?
Yes, you can easily make it at home by stir-frying chicken, vegetables, and noodles with a simple soy sauce-based sauce, allowing you to control the ingredients and reduce sodium.
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 0.85 kcal/g · 32% calories from protein · 1.0 g fiber · 1.7 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: 2.51 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.