Quick Answer
Chow mein noodles can be fattening depending on how they are prepared and what ingredients are used. The noodles themselves are made from refined wheat flour which is high in calories and carbs. The sauce used can also impact the calorie and fat content. Chow mein made with lots of oil, salt, msg and thick sauces tends to be higher in calories. Healthier versions focus on lean proteins like chicken or shrimp, lots of veggies and lighter sauces. Moderation is key when enjoying chow mein to keep it from being too fattening.
What Are Chow Mein Noodles?
Chow mein noodles are made from wheat flour and water. The dough is rolled very thin and cut into long strands to make the noodles. Egg noodles can also be used for a richer flavor. The noodles are then boiled until cooked al dente.
Common ingredients added to chow mein noodles:
- Protein – Chicken, beef, pork, shrimp
- Vegetables – Cabbage, onion, celery, bean sprouts, carrots
- Sauce – Soy sauce, oyster sauce, sesame oil, rice wine
- Starch – Cornstarch
- Flavor – Ginger, garlic, white pepper
The ingredients are stir-fried quickly over high heat with the noodles. The dish can be served soft or crispy depending on personal preference. Crispy chow mein has been stir-fried longer so the noodles are browned.
Are Chow Mein Noodles Healthy?
On their own, chow mein noodles are fairly healthy:
- High in carbs from wheat flour
- Contain some protein
- Low in fat and calories
- Provide manganese, selenium, copper
- Gluten free options available
However, once other ingredients like oil, salt and high calorie sauces are added, the nutritional value decreases. The healthiness of chow mein depends largely on how it is prepared.
Healthier Preparation Tips
There are some easy ways to lighten up chow mein and make it less fattening:
- Use minimal oil when stir-frying
- Load up on veggies like broccoli, cabbage, onions, etc
- Choose lean protein like chicken breast, shrimp or tofu
- Ask for sauce on the side and use sparingly
- Avoid deep frying the noodles
- Skip high sodium seasonings like MSG
- Select light soy sauce or low-sodium broth
- Opt for brown rice noodles if available
Making these simple modifications can drastically reduce the fat, calories and sodium in chow mein.
Are Chow Mein Noodles Fattening?
Chow mein can definitely become a fattening dish depending on the ingredients and cooking methods used. Some factors that can increase the fat and calorie content:
Noodles
- Refined wheat flour noodles are high in carbs and calories
- Fried noodles absorb more oil adding fat and calories
- Large serving sizes increase carb/calorie intake
Protein
- Fatty meats like pork, duck and beef add saturated fat
- Fried proteins absorb oil during cooking
- Battering and frying adds fat and calories
Sauce
- Thick sauces made with starch are high in calories
- Sauces made with lard, excessive oil or creamy ingredients add fat
- Sweet and sour sauce is often made with sugar
- High sodium soy-based sauces promote water retention
Cooking Methods
- Frying noodles and ingredients adds a lot of oil
- Not draining excess oil after frying increases fat content
- Cooking with oil that is reused over and over is unhealthy
So in short, chow mein that is loaded with fatty meats, heavy sauces and lots of frying is very likely to be high in calories and fat. More veggies and lighter cooking methods keep it cleaner.
Nutrition Info – Chow Mein vs Healthy Chow Mein
Here is a nutrition comparison between a typical heavy chow mein and a healthier light preparation:
Typical Fried Chow Mein (1 cup)
- Calories: 330
- Total Fat: 15g
- Carbs: 44g
- Protein: 8g
- Sodium: 970mg
Healthy Light Chow Mein (1 cup)
- Calories: 175
- Total Fat: 4g
- Carbs: 30g
- Protein: 7g
- Sodium: 400mg
As shown, the lighter version cuts the calories almost in half and significantly reduces fat, carbs, and sodium.
| Nutrition Facts | Typical Chow Mein | Healthy Chow Mein |
|---|---|---|
| Calories | 330 | 175 |
| Total Fat | 15g | 4g |
| Carbs | 44g | 30g |
| Protein | 8g | 7g |
| Sodium | 970mg | 400mg |
Impact on Weight Loss
Chow mein’s affect on weight loss efforts depends on portion sizes and preparation methods. Some tips:
- Stick to a 1 cup serving to control calories
- Avoid fried noodles and fatty meats to minimize fat intake
- Bulk up on non-starchy veggies to feel full on fewer calories
- Enjoy chow mein only occasionally if trying to lose weight
- Pay attention to hidden sources of calories like cooking oils and sauces
- Balance chow mein with lighter meals and snacks
Overall, an occasional moderate portion of chow mein can be part of a healthy diet and should not impact weight significantly. Just be mindful of calories, fat and portions.
Healthier Chow Mein Recipes
Here are some ideas for lightened up chow mein recipes:
Chicken & Veggie Chow Mein
- Lean chicken breast, minced garlic, reduced sodium soy sauce
- Fresh vegetables like bok choy, broccoli, carrots, onion
- Whole wheat noodles, lightly stir-fried
- Ginger, rice vinegar, sesame oil
Shrimp & Snow Pea Chow Mein
- Shrimp, snow peas, water chestnuts, bean sprouts
- Garlic, reduced sodium broth, spices
- Brown rice noodles, tossed with a touch of oil
- Garnish with scallions and lime juice
Vegetable Chow Mein
- Tofu or edamame for added protein
- Abundant vegetables like cabbage, onion, mushrooms
- Light teriyaki sauce on the side
- Sesame oil for flavor
These healthy chow mein recipes emphasize lean proteins, lots of vegetables and easy cooking methods.
Healthier Substitutions
There are many ways to modify chow mein to be healthier:
Noodles
- Zucchini noodles
- Spaghetti squash
- Bean thread noodles
- Konjac noodles
- Whole wheat noodles
- Brown rice noodles
Proteins
- Chicken breast
- Shrimp
- Firm tofu
- Edamame
- Lean pork
- Turkey
Vegetables
- Broccoli
- Snap peas
- Water chestnuts
- Bean sprouts
- Cabbage
- Carrots
- Onions
- Peppers
Sauces & Seasonings
- Low sodium soy sauce
- Rice vinegar
- Ginger
- Garlic
- Sesame oil
- Lite teriyaki sauce
- Reduced sodium broth
Selecting healthier alternatives where possible can really boost the nutrition in chow mein.
Tips for Eating Out
When dining out, you can customize chow mein to be healthier:
- Ask for sauce on the side to control amount
- Request less oil and salt in cooking
- Opt for steamed noodles instead of fried
- Load up on veggie toppings
- Choose chicken, shrimp or tofu for lean protein
- Skip fried add-ons like wontons or egg rolls
- Share or take leftovers to control portions
- Balance the meal with veggies and brown rice
Most restaurants are happy to accommodate special requests. Some even have low calorie or gluten free chow mein options.
Is Chow Mein Good for Diabetics?
Chow mein can fit into a diabetic diet but portion control is important. Here are some tips for diabetics:
- Stick to 1/2 – 3/4 cup serving
- Avoid fried noodles to reduce carbs and fat
- Fill up on non-starchy vegetables
- Combine chow mein with a lean protein
- Ask for low sugar sauce options
- Stay hydrated by drinking water
- Look for whole wheat or bean thread noodles
- Check glucose levels 2 hours after eating
Moderation and making smart swaps helps keep chow mein diabetes-friendly.
Low Carb Chow Mein Option
For those limiting carbs, zucchini noodles make an excellent low carb swap:
- Spiralize or julienne zucchini into noodles
- Lightly saute zucchini noodles with a touch of oil
- Stir fry shrimp, chicken or pork with veggies
- Toss everything with reduced sugar marinara or teriyaki sauce
- Garnish with scallions, cilantro or basil
Zucchini chow mein provides under 10 grams net carbs per serving. Shirataki noodles are another great low carb choice.
Conclusion
Chow mein can range from relatively healthy to quite fattening depending on the specific recipe. Paying attention to ingredients, cooking methods and portion sizes are key to keeping chow mein light. Lean proteins, lots of vegetables and easy on the oil help make it a nutritious option that can still be enjoyed even when trying to lose weight or eat low carb. With some simple modifications, chow mein can be a delicious part of a healthy diet.