Restaurant, Chinese, vegetable chow mein, without meat or noodles
Whole food · Restaurant Foods
Photo: Wikipedia
This is a vibrant, stir-fried medley of crisp vegetables like bok choy, carrots, and bean sprouts, tossed in a savory soy-ginger sauce without the traditional noodles. It offers a satisfying crunch with a light, umami-rich flavor profile. Remarkably low in calories, it provides a fiber-rich, nutrient-dense base for a meal.
Calorie split: 12% protein · 53% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying crunch and the deep, savory flavor from the wok-fried sauce, making it a flavorful yet light option. It's also incredibly versatile, serving as a standalone side, a base for adding protein, or a low-carb alternative to traditional chow mein.
⚠️ Watch-outs & how to enjoy it better
The stir-fry sauce can be high in sodium, which may be a concern for those monitoring salt intake. To counteract this, rinse canned vegetables if used, request sauce on the side, or balance the meal with potassium-rich foods like bananas or sweet potatoes. Some common stir-fry vegetables like bok choy are goitrogens, so those with thyroid concerns should ensure they are cooked thoroughly.
Key benefits
- Very low calorie density (43 kcal/100g)
- Good source of dietary fiber (1.2g/100g)
- Naturally low in fat (1.68g/100g)
- Provides quick energy from complex carbs
- Rich in micronutrients from varied vegetables
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'chow mein' literally means 'stir-fried noodles' in Cantonese, so this noodle-less version playfully subverts the dish's very name by keeping only the 'chow' (stir-fried) part.
Full nutrition (USDA data · scales with serving)
| Water | 90.1 g |
| Energy | 43.0 kcal |
| Energy | 182 kj |
| Protein | 1.3 g |
| Total lipid (fat) | 1.7 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 5.7 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 2.6 g |
| Sucrose | 1.2 g |
| Glucose | 0.70 g |
| Fructose | 0.70 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 1.3 g |
| Calcium, Ca | 25.0 mg |
| Iron, Fe | 0.42 mg |
| Magnesium, Mg | 9.0 mg |
| Phosphorus, P | 30.0 mg |
| Potassium, K | 136 mg |
| Sodium, Na | 344 mg |
| Zinc, Zn | 0.19 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.11 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 7.2 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.51 mg |
| Pantothenic acid | 0.23 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 40.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 40.0 ug |
| Folate, DFE | 40.0 ug |
| Choline, total | 15.8 mg |
| Betaine | 1.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 148 ug |
| Carotene, alpha | 28.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 270 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 178 ug |
| Vitamin E (alpha-tocopherol) | 0.50 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.86 mg |
| Tocopherol, delta | 0.29 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 18.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.29 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 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.19 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.08 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.41 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.40 g |
| MUFA 18:1 c | 0.40 g |
| MUFA 20:1 | 0.00 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 | 0.92 g |
| PUFA 18:2 | 0.79 g |
| PUFA 18:2 n-6 c,c | 0.78 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 18:3i | 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 | 0.00 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 | 0.01 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Mexican, soft taco with ground beef, cheese and lettuce — USDA does not publish this profile for Restaurant.
| Tryptophan | 0.13 g |
| Threonine | 0.47 g |
| Isoleucine | 0.50 g |
| Leucine | 1.0 g |
| Lysine | 0.94 g |
| Methionine | 0.28 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.60 g |
| Tyrosine | 0.37 g |
| Valine | 0.59 g |
| Arginine | 0.70 g |
| Histidine | 0.32 g |
| Alanine | 0.64 g |
| Aspartic acid | 0.95 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.67 g |
| Proline | 1.9 g |
| Serine | 0.54 g |
| Hydroxyproline | 0.27 g |
FAQ
Is this a good option for a low-carb diet?
Yes, at 5.74g of carbs per 100g, it is a very low-carb vegetable dish, especially compared to traditional chow mein with noodles.
Can I add protein to make it a full meal?
Absolutely. It pairs perfectly with tofu, chicken, shrimp, or beef. The vegetables provide a great base that absorbs the flavors of the protein and sauce.
Why is the calorie count so low?
The dish is composed almost entirely of water-rich, fibrous vegetables with minimal added fats from stir-frying, making it an extremely nutrient-dense, low-energy food.
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 0.43 kcal/g · 12% calories from protein · 1.2 g fiber · 2.6 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: 2.53 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.