Yat Ga Mein with meat, fish, or poultry
Common food
Photo: Wikipedia
Yat Ga Mein is a classic Cantonese stir-fried noodle dish, featuring thin egg noodles tossed with a savory, slightly sweet brown sauce. The noodles have a firm, chewy texture, while the meat, fish, or poultry adds a tender, protein-rich contrast. It's a balanced, satisfying meal with a moderate calorie count and a good protein-to-carb ratio.
Calorie split: 30% protein · 33% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People adore Yat Ga Mein for its comforting, umami-rich flavor profile and the satisfying chew of the noodles. It's a beloved staple in Cantonese cuisine, often enjoyed as a quick, flavorful weeknight dinner or a nostalgic takeout favorite.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium from soy sauce and oyster sauce, which may concern those monitoring salt intake. The refined egg noodles can cause a quicker blood-sugar rise compared to whole grains. To counteract, add extra non-starchy vegetables like bok choy or bean sprouts to boost fiber, and consider using low-sodium sauces or reducing the sauce portion.
Key benefits
- Good source of lean protein for muscle maintenance.
- Provides complex carbohydrates for sustained energy.
- Contains dietary fiber for digestive health.
- Relatively low in fat for a complete meal.
- Versatile base for adding vegetables.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'Yat Ga Mein' (一加麵) literally translates to 'one plus noodles,' which is thought to refer to the simple concept of combining noodles with a single protein topping.
Full nutrition (USDA data · scales with serving)
| Water | 71.7 g |
| Energy | 134 kcal |
| Protein | 10.4 g |
| Total lipid (fat) | 5.6 g |
| Carbohydrate, by difference | 11.2 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 1.5 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 103 mg |
| Potassium, K | 198 mg |
| Sodium, Na | 354 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 12.1 ug |
| Vitamin C, total ascorbic acid | 4.3 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 0.18 mg |
| Niacin | 2.9 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 40.0 ug |
| Folic acid | 11.0 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 48.0 ug |
| Choline, total | 34.0 mg |
| Vitamin B-12 | 0.30 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 87.0 ug |
| Carotene, alpha | 16.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 106 ug |
| Vitamin E (alpha-tocopherol) | 0.48 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 11.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 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 | 0.47 g |
| SFA 14:0 | 0.19 g |
| SFA 16:0 | 0.62 g |
| SFA 18:0 | 0.27 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 26.0 mg |
FAQ
What makes Yat Ga Mein different from other chow mein?
Yat Ga Mein is specifically a Cantonese style where the noodles are stir-fried in a dark, savory soy-based sauce until they are dry and slightly crispy, without a thick, starchy gravy.
Is Yat Ga Mein a healthy choice?
It can be a balanced meal, offering protein and carbs. Its healthiness depends on the portion size, amount of sauce used, and whether you add plenty of vegetables. Opting for lean proteins and watching sodium intake makes it a nutritious option.
What protein works best in Yat Ga Mein?
Chicken, pork, and shrimp are very traditional. Firm tofu is an excellent vegetarian alternative. The key is to slice the protein thinly so it cooks quickly and absorbs the sauce well.
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 1.34 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: 1.79 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.