Shrimp chow mein or chop suey with noodles
Common food
Photo: Wikipedia
Shrimp chow mein or chop suey with noodles is a classic stir-fry dish where tender shrimp and a medley of crisp vegetables are tossed with soft, savory noodles. The texture is a delightful contrast between the springy noodles and the snappy vegetables, all coated in a light, umami-rich sauce. Nutritionally, it's a balanced, protein-packed meal that remains relatively low in calories per serving.
Calorie split: 31% protein · 39% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its perfect harmony of savory, slightly sweet, and umami flavors, and the satisfying, comforting texture of the noodles. It's a beloved staple in Chinese-American cuisine, valued for its versatility and ability to be a quick, hearty, one-pan meal.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium from soy sauce and other seasonings, which may be a concern for those monitoring blood pressure. To counteract this, you can request light sauce, use low-sodium soy sauce, or add a squeeze of lemon to enhance flavor without extra salt. Additionally, the refined carbohydrates in the noodles can cause a quicker blood sugar rise; pairing it with extra vegetables or a side of steamed greens can help balance the glycemic impact.
Key benefits
- High-quality protein from shrimp supports muscle maintenance.
- Good source of complex carbohydrates for sustained energy.
- Contains fiber from vegetables and noodles for digestive health.
- Relatively low in fat compared to many takeout options.
- Provides essential vitamins and minerals from mixed vegetables.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'chop suey' is believed to be an Americanization of the Cantonese 'tsap seui,' which literally means 'miscellaneous leftovers,' reflecting the dish's origin as a way to use up whatever vegetables and protein were on hand.
Full nutrition (USDA data · scales with serving)
| Water | 73.8 g |
| Energy | 117 kcal |
| Protein | 9.1 g |
| Total lipid (fat) | 4.0 g |
| Carbohydrate, by difference | 11.4 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 1.5 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 123 mg |
| Potassium, K | 142 mg |
| Sodium, Na | 335 mg |
| Zinc, Zn | 0.70 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 18.8 ug |
| Vitamin C, total ascorbic acid | 4.1 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.11 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 45.0 ug |
| Folic acid | 11.0 ug |
| Folate, food | 35.0 ug |
| Folate, DFE | 53.0 ug |
| Choline, total | 51.6 mg |
| Vitamin B-12 | 0.51 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 35.0 ug |
| Retinol | 28.0 ug |
| Carotene, beta | 85.0 ug |
| Carotene, alpha | 16.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 104 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 11.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 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 | 0.46 g |
| SFA 14:0 | 0.17 g |
| SFA 16:0 | 0.28 g |
| SFA 18:0 | 0.12 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.93 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.04 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.04 g |
| Cholesterol | 65.0 mg |
FAQ
What's the difference between chow mein and chop suey?
Chow mein typically features stir-fried noodles that are often crispy, while chop suey is a stir-fry of meat and vegetables in a thickened sauce, usually served over rice or sometimes soft noodles.
Is shrimp chow mein a healthy choice?
It can be a balanced meal, offering protein, carbs, and vegetables. Its healthiness depends on portion size, sauce sodium, and oil used. Opting for more vegetables and less sauce improves its nutritional profile.
Can I make this dish gluten-free?
Yes, by using gluten-free noodles (like rice noodles) and tamari instead of soy sauce. Ensure all other sauces and seasonings used are also certified gluten-free.
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 1.17 kcal/g · 31% calories from protein · 1.5 g fiber · 1.5 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: 2.36 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.