Chicken chow mein is a popular Chinese takeout dish that typically consists of stir-fried noodles, chicken, vegetables, and sauce. The calorie content of chicken chow mein can vary widely depending on the specific ingredients and preparation methods used. In general, an order of chicken chow mein from a restaurant contains 500-1000 calories.
What are the main ingredients in chicken chow mein?
Chicken chow mein is made up of several main components:
- Noodles – Chow mein noodles are wheat flour noodles that have been steamed then fried. They provide carbohydrates and calories.
- Chicken – Slices or cubes of chicken breast or thigh meat. Chicken supplies protein.
- Vegetables – Common vegetables in chow mein include cabbage, bean sprouts, carrots, celery, mushrooms, onions, and bell peppers. Vegetables add fiber, vitamins, and minerals.
- Sauce – The sauce is made up of soy sauce, oyster sauce, sesame oil, and sometimes hoisin sauce or other flavorings. The sauce adds flavor and sodium.
The combination of carbohydrate-rich noodles, protein from the chicken, vegetables, and savory sauce makes chicken chow mein a filling and nutritious meal when prepared properly. However, the calorie content can increase substantially if large amounts of oil or high-calorie sauces are used in cooking.
How many calories are in chow mein noodles?
The base carbohydrate in chicken chow mein comes from the noodles. Chow mein noodles are made of wheat flour and contain around 300-400 calories per 8 oz uncooked. When steamed then fried during preparation, a portion of chow mein noodles typically provides:
- 220-320 calories
- 45-55g carbohydrates
- 3-5g fat
- 5-8g protein
This accounts for a moderate portion of the total calories in a chicken chow mein dish. Too many noodles can drive up the calorie count, so aiming for a modest portion is recommended.
Calories in chicken for chow mein
The chicken provides the bulk of the protein in chow mein. A typical portion of chicken in chow mein may contain:
- 100-180 calories
- 20-30g protein
- 3-7g fat
Chicken thigh meat tends to be slightly higher in calories than chicken breast due to its higher fat content. But both types supply a good amount of filling protein without too many calories.
Calories in vegetables added to chow mein
Along with cabbage, bean sprouts are commonly used in chicken chow mein. For a 1 cup portion of most fresh vegetables, you can expect:
- 25-50 calories
- 5-10g carbohydrates
- 2-5g fiber
- Vitamins A, C, K
When you add up several cups of mixed vegetables, they contribute a sizable portion of nutrients with minimal effect on the calories in chicken chow mein.
Calories in chow mein sauce
The sauce used to flavor chow mein can have a variable effect on the total calorie content. Many restaurants use pre-made commercial sauces high in sugar, corn starch thickeners, and calories. A 2-3 tbsp portion of these sauces can add:
- 60-180 calories
- 10-20g carbs
- 1-3g fat
- High sodium
On the other hand, sauce made from scratch using broth, soy sauce, sesame oil, garlic, ginger, etc. has a minimal calorie impact. Requesting light sauce or sauce on the side can cut back on hidden calories.
How many calories in a full order of takeout chicken chow mein?
Taking into account the calories from each component, a typical full order of takeout chicken chow mein provides:
- 500-800 calories for a small/medium portion
- 800-1000 calories for a large portion
This range is estimated based on chow mein containing:
- 220-320 calories of noodles
- 100-180 calories of chicken
- 50-100 calories of mixed vegetables
- 60-180 calories of sauce
- 50-120 calories from oil used for frying
Of course, the exact calorie count can vary significantly based on the restaurant’s specific ingredients and cooking practices. Higher amounts of oil or thick sauces can drive up the calorie content.
Strategies to make chow mein healthier
Here are some tips to lighten up chow mein and cut back on calories when ordering takeout:
- Request steamed noodles instead of fried.
- Opt for lean chicken breast instead of fatty thigh meat.
- Load up on extra vegetables like broccoli, bell peppers, or bok choy.
- Ask for sauce on the side so you control how much to add.
- Flavor with low-sodium soy sauce, vinegar, garlic, ginger instead of commercial sauces.
- Avoid menus items like “House Special” that sound fancy but may have more calories.
- Split a large order into two smaller servings to control portions.
With some simple modifications, it’s possible to enjoy takeout chicken chow mein as part of a healthy diet without overdoing the calories.
Nutrition information
Here is the full nutrition breakdown for a typical order of chicken chow mein from a restaurant:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 700 | 35% |
| Fat | 18g | 28% |
| Saturated fat | 4g | 20% |
| Carbohydrates | 90g | 30% |
| Protein | 25g | 50% |
| Sodium | 2100mg | 70% |
As you can see, a full order of takeout chicken chow mein provides a substantial amount of calories, carbs, fat, and sodium. Pay attention to high sodium levels in particular – most of us should aim to limit sodium to 1500-2300mg per day as part of a balanced diet.
Healthier homemade chicken chow mein recipe
To lighten up chicken chow mein and maximize nutrition, it’s best to prepare it at home where you control the ingredients. Here is a healthier recipe for homemade chicken chow mein:
Ingredients:
- 8 oz whole wheat chow mein noodles
- 1 lb boneless, skinless chicken breasts, cubed
- 3 cloves garlic, minced
- 1 tbsp grated ginger
- 1 cup broccoli florets
- 1 cup thinly sliced bell peppers
- 1 cup bean sprouts
- 1 cup shredded cabbage
- 2 tbsp reduced sodium soy sauce
- 1 tsp sesame oil
Instructions:
- Cook noodles according to package directions until tender but firm. Drain and set aside.
- In a skillet or wok, stir fry chicken over medium-high heat until browned and cooked through, 5-7 minutes.
- Push chicken to the sides of the pan. Add garlic, ginger, broccoli, bell peppers, cabbage and stir fry 2-3 minutes.
- Add bean sprouts and stir fry 1-2 minutes more until vegetables are tender crisp.
- Stir in noodles, soy sauce, and sesame oil. Continue stir frying 2-3 minutes to coat noodles and finish cooking.
- Serve chicken chow mein hot and enjoy!
Nutrition Facts Per Serving:
| Nutrient | Amount |
|---|---|
| Calories | 410 |
| Protein | 44g |
| Carbohydrates | 33g |
| Fiber | 5g |
| Fat | 9g |
| Sodium | 535mg |
Making chow mein at home allows you to control calories, fat, and sodium while maximizing nutrition from whole food ingredients. Enjoy this healthier homemade version as part of a balanced diet.
Conclusion
Chicken chow mein is a tasty Chinese food staple, but takeout versions can contain high amounts of calories, refined carbs, sodium, and questionable additives. A typical full order from a restaurant ranges from 500-1000 calories depending on portion size. The healthiest approach is to prepare lighter homemade chow mein using ingredients like whole wheat noodles, lean chicken, plenty of veggies, and reduced sodium. With some simple modifications, you can still enjoy chow mein as part of an overall balanced diet without overdoing calories or sodium.
