Hey there! I’m a total foodie and certified nutritionist, and I get asked about shrimp lo mein’s health factor ALL the time. Let’s cut straight to the chase – shrimp lo mein can be either a relatively healthy choice or a total calorie bomb, depending on how it’s prepared. After years of analyzing Chinese dishes and helping clients make better choices, I’m gonna break down everything you need to know about this popular takeout favorite.
The Quick Answer
Shrimp lo mein sits somewhere in the middle of the healthy eating spectrum typically containing
- 300-400 calories per cup
- 7-10g fat
- 45-60g carbs
- 15-20g protein
Breaking Down the Good Stuff
The Shrimp
Let’s start with the star of the show – the shrimp! Here’s why shrimp is actually pretty awesome
- High in lean protein (about 20g per 3oz serving)
- Low in saturated fat
- Rich in nutrients like:
- Iron
- Selenium
- B-vitamins
Pro tip: Always try to get wild-caught shrimp when possible – they’re generally healthier than the farm-raised ones that might have antibiotics and other yucky stuff.
The Veggies
Most shrimp lo mein comes loaded with vegetables like
- Broccoli
- Cabbage
- Bell peppers
- Snow peas
- Carrots
- Mushrooms
These veggies are nutrition powerhouses, giving you fiber, vitamins, minerals, and antioxidants. Plus, they help balance out those carb-heavy noodles!
The Not-So-Great Stuff
The Noodles
Here’s where things get a bit tricky. Traditional lo mein noodles are usually made from refined wheat flour, which means:
- High glycemic index
- Quick blood sugar spikes
- Lower fiber content
- Fewer nutrients than whole grain options
The Sauce
The typical lo mein sauce can be problematic because:
- High sodium content (especially from soy sauce)
- Added sugars
- Calorie-dense oils
- Sometimes MSG
Making It Healthier: My Top Tips
After years of experimenting in my kitchen and working with clients, I’ve found some awesome ways to make shrimp lo mein healthier without sacrificing taste:
-
Noodle Swap Magic
- Use whole grain noodles
- Try zucchini noodles
- Mix in spaghetti squash
- Consider brown rice noodles
-
Veggie Power-Up
- Double the normal veggie amount
- Add extra colorful bell peppers
- Throw in some spinach
- Include water chestnuts for crunch
-
Sauce Smarts
- Use low-sodium soy sauce
- Make your own sauce to control ingredients
- Add fresh ginger and garlic for flavor
- Try coconut aminos as a soy sauce alternative
-
Portion Control
- Stick to 1 cup servings
- Fill half your plate with veggies
- Use smaller plates
- Share with a friend
My Quick & Easy Healthy Shrimp Lo Mein Recipe
Here’s my go-to recipe that’s way healthier than takeout:
Ingredients:
- 8oz whole grain lo mein noodles
- 1lb wild-caught shrimp
- 3 cups mixed vegetables
- 2 tbsp low-sodium soy sauce
- 1 tbsp sesame oil
- Fresh ginger and garlic
- Red pepper flakes (optional)
Instructions:
- Cook noodles according to package
- Stir-fry shrimp until pink
- Add veggies and cook until tender-crisp
- Mix sauce ingredients
- Combine everything and toss well
The Bottom Line
Look, I’m not gonna lie – restaurant shrimp lo mein isn’t winning any health food awards. But with some smart tweaks, you can totally make it part of a healthy diet! The key is making it yourself when possible and being mindful of portions when ordering out.
Remember, eating healthy doesn’t mean giving up your favorite foods – it’s about finding ways to make them work for your health goals. And trust me, once you try my healthier version, you might not even want the takeout version anymore!
Have you tried making healthier shrimp lo mein at home? I’d love to hear your tips and tricks in the comments below! And don’t forget to subscribe to my newsletter for more healthy eating hacks and recipes.
Disclaimer: While I’m passionate about nutrition, everyone’s dietary needs are different. Always consult with your healthcare provider about your specific dietary requirements.
#ChineseFood #HealthyEating #Recipes #FoodBlog #Nutrition
Best: Kung Pao Chicken
In the mood for something spicy? This entree mixes chili peppers with diced chicken and veggies. Have half an order with a cup of brown rice (about the size of your fist), and youâll keep your meal under 600 calories. Peanuts also give the dish a nutrient boost. They have heart-healthy fiber, unsaturated fat, and antioxidants. But, like many Chinese dishes, this ones high in sodium, so watch how much you have the rest of the day.
The main ingredient is white rice, so it doesnât offer much fiber. That can leave you feeling hungry. And the rice is fried in oil and tossed with salty soy sauce. Order the brown rice instead. Research shows that swapping brown for white rice may help protect you against type 2 diabetes.
This dish is made with an assortment of vegetables, like mushrooms, cabbage, water chestnuts, and carrots. They deliver fiber and a variety of vitamins. Thereâs also protein-rich tofu, which can help you stay full and eat less. This mixture is usually stir-fried in a soy, garlic, and ginger sauce. For a lighter dish, you can ask for the steamed version with the sauce on the side.
Worst: Barbecue Spare Ribs
No bones about it, these are a high-fat choice. At Chinese restaurants, theyâre coated in a salty-sweet barbecue sauce. One order can pack in 1.5 times the sodium you should get in a day, along with 64 grams of fat. They also can have more sugar than a can of soda.
A LO MEIN to Keep You Healthy and Fit | Lose Weight with This Delicious Dish
FAQ
How healthy is shrimp lo mein?
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.
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 lo mein a healthy dish?
Worst: Lo Mein
This mound of noodles has about half the carbohydrates you need all day. The noodles are made from white flour, which raises your blood sugar faster than fiber-rich whole grains. Plus, they’re cooked with oil and soy sauce, so you get extra fat and sodium.
How many calories are in shrimp lo mein?
A typical serving of shrimp lo mein, which is often around 1 cup (229g), contains approximately 320 calories. However, this can vary depending on the specific restaurant and preparation method. Some restaurant versions, like those at P.F.