Quick Answer
The calorie content of Chinese takeaway chicken chow mein can vary greatly depending on the restaurant and preparation methods, but on average a serving contains around 500-800 calories. A typical takeaway serving is around 300-350g.
Calories in Different Chow Mein Recipes
The number of calories in chow mein depends on the specific ingredients and cooking methods used. Here are some estimates for different chow mein recipes:
Plain Chicken Chow Mein
– Chicken: 100g cooked chicken breast contains around 110 calories
– Noodles: 75g of fresh chow mein noodles contains around 150 calories
– Vegetables: 100g mixed stir-fry veggies (cabbage, bean sprouts, onions etc) contains around 25 calories
– Sauce: 2 tablespoons stir-fry sauce contains around 60 calories
Total Calories Per Serving (300g): Around 545
Chicken Chow Mein with Extra Noodles
– Chicken: 100g cooked chicken breast contains around 110 calories
– Noodles: 150g of fresh chow mein noodles contains around 300 calories
– Vegetables: 100g mixed stir-fry veggies (cabbage, bean sprouts, onions etc) contains around 25 calories
– Sauce: 2 tablespoons stir-fry sauce contains around 60 calories
Total Calories Per Serving (450g): Around 795
Chicken Chow Mein with Cashews
– Chicken: 100g cooked chicken breast contains around 110 calories
– Noodles: 75g of fresh chow mein noodles contains around 150 calories
– Vegetables: 100g mixed stir-fry veggies (cabbage, bean sprouts, onions etc) contains around 25 calories
– Cashews: 50g cashews contains around 300 calories
– Sauce: 2 tablespoons stir-fry sauce contains around 60 calories
Total Calories Per Serving (325g): Around 845
As you can see, adding extra ingredients like noodles, nuts or using larger serving sizes can increase the calorie count. Sticking to plainer recipes with less oil keeps the calorie content lower.
Calories in Takeaway vs Homemade Chow Mein
There is usually a big difference between takeaway and homemade chow mein:
Takeaway Chicken Chow Mein
– Larger serving sizes – Often 350-500g
– More oil used in cooking – Around 2-3 tablespoons (up to 360 calories)
– Thicker, higher-calorie sauces
– Deep-fried noodles instead of stir-fried
– May be served with prawn crackers, increasing calories
Typical calories: 700-1100 calories per serving
Homemade Chicken Chow Mein
– Smaller serving sizes – Around 300g
– Less oil used in cooking – Around 1 tablespoon (120 calories)
– Lighter sauces
– Stir-fried noodles
– No added crackers or deep-frying
Typical calories: 500-700 calories per serving
As you can see, takeaway chow mein often contains significantly more calories due to larger portions and cooking methods. Choosing homemade whenever possible is a healthier option.
Factors Affecting Calorie Content
Several factors can alter the calorie content in chow mein:
Ingredients
– Protein: Chicken, pork, beef, prawns and eggs all vary in calories. Chicken is generally the lowest calorie option.
– Noodles: Fresh chow mein noodles are lower in calories than deep fried crispy noodles. Rice noodles and ramen also add extra calories.
– Vegetables: Water-dense, low-calorie vegetables like bean sprouts and celery are lower in calories than starchy vegetables like peas and corn.
– Sauces: Thick, sugary sauces can have a high calorie count. Lighter sauces and broths are lower in calories.
– Extras: Nuts, crackers, fried wontons and dumplings can significantly increase calories.
Cooking Methods
– Oil: Deep frying ingredients drastically increases calories compared to stir-frying. The type of oil used also impacts calories.
– Portion size: Larger portions mean more calories. Takeaway servings are often bigger.
– Noodle texture: Deep fried crispy noodles are higher in calories than soft stir-fried noodles.
So when trying to reduce the calorie content in chow mein, choose lean proteins, lots of veggies, light sauces and stir-fried noodles cooked with minimal oil.
Nutrition Facts for Chicken Chow Mein
Here are the typical nutrition facts for a 300g serving of takeaway chicken chow mein:
| Nutrient | Amount |
|---|---|
| Calories | 780 |
| Total Fat | 16g |
| Saturated Fat | 4g |
| Trans Fat | 1g |
| Cholesterol | 55mg |
| Sodium | 1280mg |
| Total Carbohydrates | 117g |
| Dietary Fiber | 4g |
| Sugars | 10g |
| Protein | 25g |
As you can see, a typical takeaway chicken chow mein is high in calories, fat, sodium and carbohydrates compared to the recommended daily intake. It also lacks fiber and micronutrients found in fresh vegetables.
Tips for Reducing Calories
Here are some tips to reduce the calorie content if ordering or making chicken chow mein:
– Choose steamed rice noodles instead of deep-fried crispy noodles
– Opt for chicken or shrimp instead of higher-calorie beef or pork
– Ask for the sauce on the side and use sparingly
– Load up on veggies like bean sprouts, broccoli and bell peppers
– Avoid fried dumplings, wontons or prawn crackers as sides
– Request smaller portion sizes or takeaway half for another meal
– Make at home and stir-fry ingredients instead of deep-frying
– Use fresh or low-sodium sauces and broths for flavor
– Boost nutrition with added garlic, ginger, chili and scallions
– Enjoy with a side salad instead of fried rice to balance the meal
With some simple modifications, it’s easy to reduce the calories in chicken chow mein while still enjoying all the flavors of this popular Chinese dish!
Healthier Chow Mein Recipe
Here is a healthier recipe for chicken chow mein roughly 550 calories per serving:
Ingredients
– 200g fresh chow mein noodles
– 300g mixed stir-fry vegetables (cabbage, carrot, bean sprouts, peppers etc.)
– 200g skinless chicken breast, sliced
– 1 tablespoon vegetable oil
– 2 garlic cloves, minced
– 2cm grated ginger
– 1 tablespoon oyster sauce
– 2 tablespoons low-sodium soy sauce
– Pinch of white pepper
– Chopped scallions to garnish
Instructions
1. Prepare noodles according to package instructions. Rinse in cold water and set aside.
2. Heat oil in a wok or large skillet over high heat. Add garlic, ginger and stir-fry for 30 seconds.
3. Add chicken and cook for 2-3 minutes until browned.
4. Add vegetables and stir-fry for 1 minute.
5. Add noodles, oyster sauce, soy sauce and white pepper. Toss everything together for 2-3 minutes until heated through.
6. Remove from heat and garnish with scallions.
This homemade version uses less oil, salt and calories than takeaway versions while maximizing nutrients from fresh ingredients. Serve in single 300g portions for a meal under 600 calories.
Healthier Alternatives to Chow Mein
If you are looking for lower-calorie Chinese food options, here are some healthier alternatives to chow mein:
– Stir-fried veggies and tofu with rice noodles or brown rice
– Steamed or pan-fried dumplings using turkey or shrimp
– Chicken lettuce wraps
– Steamed fish with ginger and scallions
– Hot pot with lean protein, veggies and broth
– Buddha’s Delight – stir-fried mixed vegetables
– Chicken and broccoli stir-fry with brown rice
Each of these dishes can be prepared with minimal oil, salt and calories. They focus on lean proteins, fiber-rich vegetables and healthy grains or noodles.
Chinese food can absolutely be a healthy cuisine option when prepared with care to include fresh ingredients and use healthful cooking techniques.
Conclusion
In summary, the calorie content of chicken chow mein covers a wide range depending on the recipe and serving size. On average, a takeaway-style chow mein contains 700-1100 calories per large serving. A homemade version can be 500-800 calories for a smaller 300g portion.
There are many ways to reduce the calories in chow mein at home, like using less oil, choosing lower-calorie ingredients and minimizing fried extras. With some simple substitutions, it can be a delicious, lighter Chinese meal option as part of a healthy diet.
