Hey there! As someone who’s totally obsessed with Chinese food (and trying to watch my calories), I’ve done some serious research about shrimp lo mein. Let me break down everything you need to know about the calories and nutrition in this popular takeout dish.
The Quick Answer
A 1-cup serving of shrimp lo mein contains 252 calories The calorie breakdown is
- 25% from fat
- 56% from carbs
- 19% from protein
Detailed Nutrition Facts Per Cup
Here’s what you’ll get in each cup of shrimp lo mein
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 252 | – |
| Total Fat | 7.12g | 9% |
| Carbohydrates | 35.2g | 13% |
| Protein | 12.1g | – |
| Fiber | 4.4g | 16% |
| Sodium | 180mg | 8% |
| Cholesterol | 48mg | 16% |
Why Choose Shrimp Lo Mein?
I gotta say, shrimp lo mein is actually one of the better choices when it comes to Chinese noodle dishes. Here’s how it compares to other lo mein options:
- Shrimp lo mein: 252 calories/cup
- Chicken lo mein: 290 calories/cup
- Beef lo mein: 370 calories/cup
- Regular lo mein: 310 calories/cup
What’s Actually in Shrimp Lo Mein?
Your typical shrimp lo mein includes:
- Wheat noodles
- Cooked shrimp
- Mixed veggies (usually cabbage, onions, carrots)
- Sauce (soy sauce, oyster sauce)
- Aromatics (garlic, ginger)
- Cooking oil
Tips to Make It Healthier
Wanna enjoy your shrimp lo mein without the guilt? Here are my fave ways to lighten it up:
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Swap regular noodles for:
- Zucchini noodles (“zoodles”)
- Shirataki noodles
- Carrot noodles
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Load up on veggies:
- Broccoli
- Snow peas
- Bell peppers
- Bean sprouts
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Watch your portions:
- Stick to 1 cup servings
- Fill half your plate with veggies
- Use less oil when cooking
The Good Stuff (Nutritional Benefits)
Even tho it’s got carbs, shrimp lo mein actually packs some decent nutrition:
- Good protein source (12g per cup)
- Decent fiber content (4.4g per cup)
- Iron from both shrimp and noodles
- Vitamins A & C from the vegetables
- Relatively low sodium for Chinese food (180mg)
Is Shrimp Lo Mein Healthy?
Look, I’m gonna keep it real with you – shrimp lo mein isn’t exactly a “health food”, but it ain’t terrible either. The key is moderation and making smart choices with your ingredients and portions.
The Good:
- Lean protein from shrimp
- Lots of vegetables
- Lower in calories than other lo mein options
- Good source of several nutrients
The Not-So-Good:
- High in carbs
- Contains added oils
- Can be high in sodium at restaurants
- Easy to overeat
Bottom Line
At 252 calories per cup, shrimp lo mein can totally fit into a healthy diet when you watch your portions. It’s actually one of the better choices when you’re craving Chinese food! Just remember to load up on the veggies, go easy on the oil, and maybe try some of those noodle alternatives if you’re really watching your carbs.
What’s your fave way to enjoy lo mein? Drop a comment below – I’d love to hear your tips for making it healthier!
Remember: These nutrition facts are based on homemade or standard restaurant portions. Your actual calories may vary depending on the restaurant or recipe used.
Easy & Healthy Shrimp Lo Mein
This gorgeous healthy lo mein dish is so tasty and easy to make that it’s likely to become a regular in your dinner rotation. The heart-healthy Chinese takeout-inspired dish is loaded with mouthwatering flavors along with vibrant colors. And thanks to the rainbow of colors, you and your family will enjoy a wide variety of healthy nutrients. But all they’ll care about is the delicious taste! Thanks to reduced-sodium soy sauce, combined with other Asian flavor powerhouses like fresh ginger, hoisin sauce and sesame oil, this hearty lo mein shouts all the flavors of your favorite takeout dish but with far less sodium. In fact, it contains only 135mg per serving, so your heart will thank you! At only 195 calories per serving, this dish can also help you maintain a healthy weight. In fact, it has so few calories that you can even enjoy seconds without guilt! And since kids love this dish as much as adults, it’s a very family-friendly meal to make any night of the week.
The secret to incredible lo mein is a balanced sauce. It should be savory, slightly sweet, and aromatic. This simple combination is all you need:
- Reduced-Sodium Soy Sauce: The savory, umami backbone.
- Hoisin Sauce: Adds a touch of sweet, tangy complexity.
- Sesame Oil: Provides that signature nutty, toasted aroma.
- Fresh Ginger & Garlic: These are non-negotiable for authentic flavor!
This recipe is a fantastic template. Try these simple swaps:
- For Chicken or Beef Lo Mein: Simply substitute the shrimp with 1/2 lb of thinly sliced chicken breast or flank steak.
- For Spicy Lo Mein: Add 1-2 teaspoons of sriracha or a pinch of red pepper flakes into the sauce.
- Add More Veggies: Snow peas, mushrooms, or bok choy are all great additions.
Its a common question! The main difference is how the noodles are prepared.
Lo Mein (this recipe)
- Noodles: soft, boiled noodles are tossed with sauce
- Meaning: “tossed noodles”
Chow Mein
- Noodles: noodles are fried separately until crispy
- Meaning: “fried noodles”
Is shrimp lo mein healthy?Yes, a homemade version like this one is very healthy. While restaurant lo mein can be high in sodium and calories, this recipe has only 195 calories and 135mg of sodium.
How many calories are in shrimp lo mein? This healthy shrimp lo mein recipe contains just 195 calories per serving. Takeout versions can often have over 1,000 calories.
What is in shrimp lo mein? A classic shrimp lo mein contains soft egg noodles, shrimp, and vegetables tossed in a savory sauce typically made from soy sauce, garlic, and ginger.
How long does shrimp lo mein last in the fridge? Store leftovers in an airtight container in the refrigerator for up to 3 days. It reheats well in a skillet or microwave.
If you loved this Shrimp Lo Mein, here are more Health eCooks recipes that bring bold flavor and better nutrition to the noodle bowl. All of these are dietitian-reviewed and built to meet heart-health guidelines, so you can enjoy takeout-style comfort food with better-for-you ingredients.
Sesame Chicken Noodle Bowl: This high-protein noodle bowl uses lean chicken breast, rice noodles, and a light sesame-ginger sauce. It’s packed with sautéed veggies and balanced for sodium, making it a great option for a satisfying, heart-healthy dinner.
Asian Veggie Noodle Bowl: Loaded with colorful stir-fried vegetables and tossed in a savory garlic-soy dressing, this rice noodle bowl is fiber-rich and loaded with plant-based protein. Great for a meatless Monday or easy lunch prep.
Soba Noodle Stir-Fry: Made with buckwheat soba noodles for a gluten-friendly base, this stir-fry delivers nutty flavor, whole grains, and fast-cooked vegetables in a tamari-based sauce. Ready in under 30 minutes.
Beef Pho with Rice Noodles: This lightened-up pho skips the heavy sodium without losing any of the aromatic flavor. Built on a ginger-spiced broth and lean beef, it’s a cozy, slurpable option that fits into low-sodium meal plans.
These fresh takes on classic Asian shrimp dishes bring the flavor without the extra sodium or saturated fat. Each one is dietitian-approved and full of color, crunch, and quick-cook convenience.
Sesame Shrimp Stir-Fry: This quick stir-fry features tender shrimp, crisp veggies, and a savory sesame-garlic sauce made lighter with low-sodium ingredients. Serve it over brown rice for a fast weeknight meal.
Asian Shrimp Rolls: These fresh rolls are wrapped in rice paper and filled with shrimp, crunchy veggies, and herbs. They’re great as an appetizer or light lunch.
Bang Bang Shrimp Salad: Crispy shrimp (baked, not fried) tossed in a creamy-spicy, yogurt-based Bang Bang sauce, served over greens, mixed veggies, and toasted almonds. It’s a lighter take on the restaurant favorite, with heart-health in mind.
Recipe yields 6 servings 1 tsp sesame oil 1 tsp hoisin sauce 2 tsp reduced-sodium soy sauce 2 garlic cloves, minced 2 tsp minced fresh ginger 1/2 lb shrimp, peeled and deveined 1 Tbsp canola oil 1 green bell pepper, thinly sliced 1 red bell pepper, thinly sliced 1 cup broccoli florets 1/3 cup thinly sliced carrots 3 scallions, chopped 6 oz Chinese egg noodles or multigrain spaghetti, cooked and drained Ad
How to Make Shrimp Lo Mein
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Step 1
In a medium bowl, combine the sesame oil, hoisin sauce, soy sauce, 1 garlic clove and 1 teaspoon of the ginger. Add the shrimp and toss with the soy sauce mixture.
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Step 2
Lightly coat a skillet with nonstick cooking spray and heat over medium-high heat until hot. Add the shrimp (with the marinade) and cook, turning once, until pink, about 5 minutes. Remove the shrimp from the pan.
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Step 3
Add the canola oil and heat over medium-high heat until hot. Add the remaining 1 garlic clove and the remaining 1 teaspoon ginger and sauté until fragrant. Add the bell peppers, broccoli, carrots and scallions. Sauté until the vegetables are tender, about 5 minutes.
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Step 4
Add the shrimp and the noodles to the skillet and toss to combine. Serve immediately.
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7 Weight Watchers Point Shrimp Lo Mein
FAQ
Which is healthier, shrimp fried rice or shrimp lo mein?
So what’s the healthier order, fried rice or lo mein? Short answer: lo mein. Yes, both dishes usually come slathered in sauce, but the rice offers the unfortunate double-whammy of being fried in oil first.
Is Chinese shrimp lo mein good for you?
It sure is! This shrimp lo mein is packed with healthy protein from the shrimp and tons of nutrients from the veggies. One very large serving contains 600 calories, 21 grams of fat, 68 grams of carbs, and 34 grams of protein.
How many calories are in a plate of lo mein?
| Calories for different serving sizes of lo mein | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 121 | |
| Calories in 1 cup | 165 | 136 g |
| Calories in 1 order | 897 | 741 g |
How many calories are in Chinese noodles with shrimp?
One cup of Shrimp chow mein is around 220 grams and contains approximately 257.4 calories, 19.9 grams of protein, 8.9 grams of fat, and 25.1 grams of carbohydrates.
How many calories are in Shrimp lo mein?
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. What is my Recommended Daily Intake (RDI)? There are 252 calories in 1 cup of Shrimp Lo Mein. Calorie breakdown: 25% fat, 56% carbs, 19% protein.
What is Shrimp lo mein?
Shrimp Lo Mein – The most delicious recipe ever made with Simply Asia Chinese Style Lo Mein Noodles and topped with shrimp, it’s better than restaurants! Want to Save This Recipe? Enter your email below & we’ll send it straight to your inbox. Plus you’ll get great new recipes from us every week!
How do you cook Shrimp lo Mein?
To cook Shrimp lo Mein, bring a large pot of water to a boil and cook the noodles according to package directions, stopping 2 minutes before they are fully cooked. Drain the noodles. This quick and healthy shrimp lo mein recipe is perfect for a satisfying weeknight dinner.