Beef chow fun is a popular Chinese stir-fry dish made with rice noodles, beef, and vegetables. It’s a hearty and filling meal that can vary greatly in its calorie count depending on the ingredients used and how it’s prepared.
Quick Answer
On average, one serving of beef chow fun contains around 500-800 calories. However, this can range from 300-1000+ calories depending on the specific recipe.
Calories in Beef Chow Fun Ingredients
The main ingredients in beef chow fun are:
- Rice noodles: 200-300 calories per 6-8 oz
- Beef: 200-300 calories per 3-4 oz
- Vegetables: 25-50 calories per 1 cup
- Sauce: 50-100 calories per 2 tbsp
The vegetables, sauce, cooking oil and other ingredients can add a significant amount of calories. Using more oil or heavy sauces like oyster sauce will make the dish higher in calories. Choosing leaner cuts of beef and loading up on non-starchy vegetables will help keep the calorie count lower.
Here’s a breakdown of the approximate calories per serving of common beef chow fun ingredients:
| Ingredient | Calories (per serving) |
|---|---|
| Rice noodles (6-8 oz) | 200-300 |
| Lean ground beef (3-4 oz) | 200-250 |
| Broccoli (1 cup) | 30 |
| Carrots (1 cup) | 50 |
| Cabbage (1 cup) | 25 |
| Onions (1/2 cup) | 40 |
| Soy sauce (2 Tbsp) | 20 |
| Oyster sauce (2 Tbsp) | 60 |
| Canola oil (1 Tbsp) | 120 |
As you can see, ingredients like oyster sauce, oil, and higher calorie cuts of beef can quickly add more calories to the dish. Sticking to lean beef and loading up on non-starchy vegetables is the best way to keep the calorie count down.
Calories in Beef Chow Fun at Restaurants
When dining out, beef chow fun calories can vary greatly depending on the restaurant. Some tips for ordering lower calorie beef chow fun at a restaurant:
- Ask for the dish to be prepared stir-fried instead of deep fried.
- Request for the dish to be made with lean beef, chicken, or shrimp instead of fatty pork or duck.
- Choose a sauce on the lighter side like soy sauce or oyster sauce instead of heavy gravies.
- Ask for extra vegetables and limit high-calorie add-ons like cashews or crispy noodles.
- Request smaller or half portions if the dish is typically served family-style.
- Avoid fried side dishes like egg rolls, dumplings, or fried rice.
Here are some estimates for beef chow fun calories at popular restaurants for one order/serving:
| Restaurant | Calories |
|---|---|
| Panda Express (half order) | 400 |
| PF Chang’s | 620 |
| Pei Wei | 560 |
| Chinese takeout or buffet | 700-1000 |
| Food truck or street cart | 500-800 |
As you can see, restaurant portions and preparation methods can cause the calories to go up significantly compared to homecooked. Your best bet is to customize your order based on the tips above to keep the calorie count reasonable.
Low Calorie Beef Chow Fun Recipe
To make lower calorie beef chow fun at home, follow this recipe:
Ingredients
- 6-8 oz rice noodles
- 3 oz lean beef, thinly sliced
- 1 cup broccoli florets
- 1 cup shredded cabbage
- 1/2 cup carrots
- 1 Tbsp soy sauce
- 1 Tbsp oyster sauce
- 1 tsp sesame oil
- 1 clove garlic, minced
- 1 Tbsp vegetable oil
Instructions
- Prepare the rice noodles according to package directions.
- In a small bowl, combine soy sauce, oyster sauce, sesame oil, and garlic. Set aside.
- Heat vegetable oil in a wok or large skillet over high heat.
- Add the lean beef and stir fry until browned, 1-2 minutes.
- Add the broccoli, cabbage, and carrots and stir fry 2-3 minutes more.
- Add the noodles and sauce mixture to the wok and toss everything together until heated through, about 2 minutes.
- Serve hot and enjoy!
Nutrition
| Calories | 500 |
|---|---|
| Total Fat | 13g |
| Protein | 25g |
| Carbohydrates | 71g |
This lightened up version uses minimal added oil, lean beef, and lots of low calorie vegetables to keep the calorie count to 500 per serving.
Tips for Lower Calorie Beef Chow Fun
Here are some tips for reducing calories in beef chow fun:
- Use lean beef or chicken instead of pork or duck.
- Increase the amount of vegetables like broccoli, cabbage, bean sprouts, etc.
- Choose lighter sauces like soy sauce, oyster sauce or garlic sauce.
- Use small amounts of oil for stir-frying.
- Flavor with garlic, ginger, scallions, chili sauce or chili oil instead of heavy sauces.
- Use reduced sodium soy sauce.
- Skip deep frying and stick to stir-frying.
- Portion out into single servings instead of family-style platters.
- Avoid fried rice or calorie-dense noodles as a side dish.
Following these simple swaps can help you enjoy beef chow fun while still watching your calorie intake.
Conclusion
Beef chow fun can range from 300 calories to over 1000 calories depending on the ingredients, cooking methods, and portion sizes. On average, a typical serving contains 500-800 calories. To keep calories in check, use lean proteins, pile on non-starchy veggies, go easy on the oil, opt for lighter sauces, and avoid fried side dishes. Preparing beef chow fun at home using lower calorie ingredients is an easy way to control the calories compared to dining out. With some simple modifications, you can still enjoy the delicious taste of beef chow fun while maintaining a healthy diet.
