Have you ever found yourself craving those delicious slurp-worthy noodles from P.F. Chang’s but worried about what it might do to your waistline? I’ve been there too! As someone who absolutely loves their Chicken Lo Mein but also tries to keep track of my calorie intake I decided to dive deep into the nutritional facts of this popular dish. Let’s break down exactly what you’re consuming when you order that tempting plate of P.F. Chang’s Chicken Lo Mein.
Quick Answer: How Many Calories in P.F. Chang’s Chicken Lo Mein?
A traditional order of P.F. Chang’s Chicken Lo Mein contains 950 calories per serving. This represents a significant portion of the recommended daily calorie intake for most adults.
Detailed Nutritional Breakdown
Let’s get into the nitty-gritty of what makes up those 950 calories:
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 24g | 37% |
| Saturated Fat | 4g | 20% |
| Trans Fat | 0g | – |
| Cholesterol | 97mg | 32% |
| Sodium | 2410mg | 100% |
| Total Carbohydrates | 130g | 43% |
| Dietary Fiber | 8g | 32% |
| Sugars | 19g | – |
| Protein | 51g | 102% |
*Based on a 2.000 calorie diet
Looking at this breakdown, we can see that the dish is:
- High in sodium (hitting 100% of your daily recommended intake!)
- Rich in protein (over 100% of recommended daily value)
- Carb-heavy (130g is quite substantial)
Where Do These Calories Come From?
When we break down the 950 calories in PF Chang’s Chicken Lo Mein
- 55% comes from carbohydrates (mostly from the noodles)
- About 23% comes from fat (24g)
- Approximately 22% comes from protein (51g)
How Long Would It Take to Burn Off?
To burn off the 950 calories in a Chicken Lo Mein, you would need to:
- Run for approximately 83 minutes
- Walk for about 136 minutes
Yikes! That’s a long workout just to burn off one meal!
Comparing P.F. Chang’s Lo Mein Options
If you’re watching your calories but still craving those delicious noodles, consider these alternative Lo Mein options from P.F. Chang’s menu:
| Lo Mein Variety | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Chicken Lo Mein | 950 | 24 | 130 | 51 |
| Vegetable Lo Mein | 720 | 14 | 126 | 22 |
| Shrimp Lo Mein | 850 | 18 | 116 | 38 |
| Beef Lo Mein | 860 | 26 | 118 | 40 |
| Combo Lo Mein | 920 | 26 | 116 | 56 |
As you can see, if you’re calorie-conscious, the Vegetable Lo Mein offers the lowest calorie option. The Shrimp Lo Mein can save you 100 calories compared to the Chicken version.
P.F. Chang’s Portion Sizes: The Hidden Calorie Trap
One thing that’s important to understand about P.F. Chang’s menu is that many dishes, including the Lo Mein, are intended to serve two people. However, many of us (myself included!) often eat the entire portion ourselves.
According to P.F. Chang’s menu nutritionals, when the dish is considered as two servings:
- Each serving would be approximately 430 calories
- 11g of fat per serving
- 60g of carbs per serving
- 22g of protein per serving
This makes it a much more reasonable option if you’re sharing or taking half home for leftovers.
Weight Watchers Points
For those following Weight Watchers, P.F. Chang’s Chicken Lo Mein will cost you:
- 27 Weight Watchers Freestyle Points
- 27 WW SmartPoints
- 24 WW PointsPlus
That’s a significant chunk of your daily points allowance!
Making Healthier Choices at P.F. Chang’s
If you’re trying to keep your calorie intake down but still want to enjoy P.F. Chang’s, here are some tips:
- Share your Lo Mein – Remember, it’s designed to serve two!
- Ask for extra veggies – More vegetables means more nutrition and fiber for fewer calories
- Request sauce on the side – Many of the calories and sodium come from the sauce
- Consider a lighter protein option – The Shrimp Lo Mein has fewer calories than the Chicken version
- Box half immediately – Ask for a to-go container when your food arrives and pack half of it before you start eating
Homemade Alternative
If you love P.F. Chang’s Chicken Lo Mein but want a healthier version, try making it at home where you can control the ingredients. Here’s a quick modified recipe:
- Use whole grain or zucchini noodles instead of traditional lo mein noodles
- Increase the vegetable to noodle ratio
- Use less oil when stir-frying
- Reduce the amount of sauce or make a lower-sodium version
- Measure your portion size
This way, you could potentially cut the calories in half while still enjoying similar flavors.
The Sodium Situation: A Bigger Concern Than Calories?
While we’re focusing on calories, I gotta point out that the sodium content in P.F. Chang’s Chicken Lo Mein is actually more concerning from a health perspective. At 2410mg, you’re hitting 100% of your recommended daily sodium intake in just one meal.
High sodium intake is associated with:
- Increased blood pressure
- Higher risk of heart disease
- Water retention and bloating
So even if you’re not worried about calories, you might want to be mindful of how often you indulge in this dish due to its sodium content.
When Is It Worth the Splurge?
Look, we all need to treat ourselves sometimes! P.F. Chang’s Chicken Lo Mein might be high in calories, but it’s also:
- Delicious
- Satisfying
- A great source of protein
- An enjoyable dining experience
If you’re having it as an occasional treat rather than a regular meal, don’t stress too much about the calories. Just be aware of what you’re consuming so you can make informed choices.
Gluten-Free Options
P.F. Chang’s does offer gluten-free alternatives to many of their popular dishes. While they don’t have a gluten-free version of their traditional Lo Mein, they do offer:
- GF Pad Thai options (ranging from 540-800 calories)
- GF Fried Rice options (450-600 calories)
These could be alternatives if you’re looking for a noodle or rice dish with fewer calories.
Final Thoughts: Is P.F. Chang’s Chicken Lo Mein Worth the Calories?
At 950 calories per order, P.F. Chang’s Chicken Lo Mein is definitely on the higher end of the calorie spectrum for a single meal. However, it does provide a significant amount of protein (51g) and some dietary fiber (8g).
Whether it’s “worth it” really depends on:
- Your personal calorie needs and goals
- How often you eat it
- Whether you’re sharing or eating the whole portion
- What else you’re eating that day
Remember, no single meal will make or break your diet. It’s the overall pattern that matters most.
So next time you’re eyeing that delicious plate of Chicken Lo Mein at P.F. Chang’s, you’ll know exactly what you’re getting into from a nutritional standpoint. And maybe, just maybe, you’ll consider splitting it with a friend or boxing half for tomorrow’s lunch.
1 bowl (312 g) of Chicken Lo Mein contains 430 calories (kcal), 14.0 g fat, 55.0 g carbs and 20 g protein.QuantityServing
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P.F.Chang’s Chicken Lo Mein!
FAQ
What is the healthiest thing to order at PF Chang’s?
The main dishes made with chicken, salmon, shrimp, and tofu tend to be significantly lower in calories and saturated fat compared to dishes made with …Apr 10, 2024
How many calories are in lo mein with chicken?
The number of calories in chicken lo mein varies significantly by serving size, ingredients, and restaurant or recipe, ranging from approximately 260 calories per 200g to over 600 calories for larger servings. For a more precise estimate, you should check the specific nutrition information provided by the restaurant or the recipe creator.
Which has more calories, chicken fried rice or chicken lo mein?
Fried rice: An order adds more than 1,200 calories. Lo mein and chow mein: Each pack in about 1,000 high-fat, high-carb calories per plate. Stir-fried eggplant: Can have 500 to 1,000 calories per order, depending on the amount of oil used.
How many calories are in a lo mein takeout?
Calories in lo mein takeout vary significantly by ingredients and portion size, but typically range from about 300 to over 900 calories per serving. A generic 1-cup serving of vegetable lo mein has around 165-329 calories, while a similar portion of chicken lo mein can range from approximately 566 to 603 calories, depending on the preparation and restaurant.