Restaurant, Chinese, vegetable lo mein, without meat
Whole food · Restaurant Foods
Photo: Wikipedia
Vegetable lo mein is a classic Chinese-American stir-fry featuring soft, chewy wheat noodles tossed with a savory sauce and a colorful medley of crisp-tender vegetables like cabbage, carrots, and bean sprouts. The dish offers a satisfying balance of textures, from the springy noodles to the crunchy veggies, all coated in a umami-rich, slightly sweet soy-based sauce. Nutritionally, it's a lighter, plant-forward option with a moderate calorie count and a good source of carbohydrates for energy.
Calorie split: 16% protein · 67% carbs · 17% fat
↓ Full nutrition💚 Why it's loved
People adore vegetable lo mein for its comforting, savory flavor profile and the satisfying chew of the noodles. It's a beloved staple of Chinese-American takeout, valued for its versatility and ability to be customized with favorite vegetables.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium from soy sauce and oyster sauce, and the refined wheat noodles may cause blood-sugar spikes for some. To counteract this, pair it with a side of steamed protein like chicken or tofu, use low-sodium sauces, and load up on extra non-starchy vegetables to increase fiber and volume.
Key benefits
- Provides quick energy from complex carbohydrates in the noodles.
- Contains dietary fiber from vegetables, aiding digestion.
- Offers a plant-based source of protein from wheat noodles and vegetables.
- Low in fat compared to meat-heavy stir-fries.
- Versatile base for adding extra vegetables or tofu.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'lo mein' literally translates to 'stirred noodles' in Cantonese, referring to the technique of tossing cooked noodles in a wok with sauce and ingredients.
Full nutrition (USDA data · scales with serving)
| Water | 71.3 g |
| Energy | 121 kcal |
| Energy | 506 kj |
| Protein | 4.8 g |
| Total lipid (fat) | 2.4 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 20.2 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 2.6 g |
| Sucrose | 1.6 g |
| Glucose | 0.37 g |
| Fructose | 0.33 g |
| Lactose | 0.00 g |
| Maltose | 0.30 g |
| Galactose | 0.00 g |
| Starch | 16.7 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 45.0 mg |
| Potassium, K | 105 mg |
| Sodium, Na | 430 mg |
| Zinc, Zn | 0.36 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.24 mg |
| Selenium, Se | 11.7 ug |
| Vitamin C, total ascorbic acid | 1.7 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.12 mg |
| Niacin | 0.81 mg |
| Pantothenic acid | 0.27 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 28.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 28.0 ug |
| Folate, DFE | 28.0 ug |
| Choline, total | 8.9 mg |
| Betaine | 9.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 97.0 ug |
| Carotene, alpha | 21.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 179 iu |
| Lycopene | 3.0 ug |
| Lutein + zeaxanthin | 112 ug |
| Vitamin E (alpha-tocopherol) | 0.30 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.80 mg |
| Tocopherol, delta | 0.30 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.07 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 4.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 12.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.46 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 | 0.33 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 | 0.59 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 16:1 c | 0.01 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.57 g |
| MUFA 18:1 c | 0.57 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 | 1.3 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 | 0.14 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.14 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 | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 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
What is the difference between lo mein and chow mein?
Lo mein noodles are tossed with sauce after being boiled, resulting in a softer, saucier dish. Chow mein noodles are stir-fried directly in the wok, giving them a crispier texture.
Is vegetable lo mein gluten-free?
Traditional lo mein uses wheat-based egg noodles and soy sauce, both of which contain gluten. Gluten-free versions require specific noodles and tamari.
Can I make vegetable lo mein healthier at home?
Yes, you can use whole-wheat or zucchini noodles, reduce sodium by using low-sodium soy sauce, and load the dish with extra vegetables like broccoli and bell peppers.
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 1.21 kcal/g · 16% calories from protein · 1.3 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: 4.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.