A single serving (approximately 1 cup or 240 grams) of chicken chow mein typically contains between 280 and 450 calories. This range reflects variations in ingredients, preparation methods, and portion sizes commonly found in restaurant servings versus homemade versions.
Breakdown of Caloric Content by Ingredient
To understand why chicken chow mein has this calorie range, it helps to look at its components:
- Noodles: A cup of cooked egg noodles contributes around 220 calories
- Chicken: 4 ounces of cooked chicken breast adds about 165 calories
- Vegetables: Cabbage, celery, onions, and carrots typically add only 50-75 calories per serving
- Sauce: Can add anywhere from 50 to 150 calories depending on composition and quantity
- Oil: Used for stir-frying, even 1 tablespoon adds approximately 120 calories
Restaurant vs. Homemade Comparison
Restaurant versions generally contain more calories than homemade versions because restaurants often use:
- Larger portions of noodles
- More oil during cooking
- Sauces higher in sugar and sodium
- Potentially fattier cuts of chicken
When you make chicken chow mein at home you have more control over ingredients and portion sizes making it easier to create a lower-calorie meal.
Tips for Making Healthier Chicken Chow Mein
If you’re watching your calorie intake, try these strategies:
- Control portion sizes (stick to about 1 cup)
- Use lean protein like skinless chicken breast
- Increase the proportion of vegetables to noodles
- Choose whole wheat noodles for more fiber
- Reduce oil by using cooking spray
- Make your own sauce to control sugar and sodium
- Bake or grill chicken beforehand to eliminate extra cooking oil
Would you like more specific information about any of these aspects of chicken chow mein?
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How to Count the Carbohydrates for Chicken Chow Mein : Your Diet & Nutrition
FAQ
How many calories in chicken chow mein?
A two-cup serving of homemade chicken chow mein typically has 200-300 calories. Counting carbs is just as important as watching your calorie intake. Carbohydrates (sugar molecules) are one of the 3 main sources of nutrients in the food we eat, the other two being proteins and fats.
What are the health benefits of chicken chow mein – takeaway?
This old favourite will contribute to your immune system, healthy cell division and information processing abilities Want to use Chicken chow mein – takeaway in a meal? Find information on calories, carbs, sugars, proteins, fats, salts, fibre and vitamins and Check Your Food today!
What nutrients are in chicken chow mein?
Some other primary micronutrients in chicken chow mein include Vitamin B6, Vitamin C, Vitamin K, Iron, and Selenium. Calcium and Vitamin E are not as prevalent but still beneficial. With this information about the nutrients in chicken chow mein, you can make the best choice for your meals.
What is Chinese chow mein?
Chow mein is an easy Chinese dish of stir-fried noodles, vegetables, and your choice of protein (chicken is a popular choice). A favorite for takeout and restaurants alike, this dish combines those yummy ingredients with a sauce made from sesame oil, oyster sauce, soy sauce, and Shaoxing (Chinese Cooking Wine—optional).
Are there different types of chow mein Besides chicken?
There are different types of chow mein besides chicken. All chow mein dishes are made with soy sauce and oyster sauce, with Shaoxing, peanut oil, and sesame oil optional. In addition, a touch of honey or brown sugar can balance the sauce’s saltiness.
How do you cook Chow mein noodles?
Make the sauce in a small mixing bowl by whisking together 2 tablespoon soy sauce, 2 tablespoon dark soy sauce, 2 teaspoon sugar, and 1 teaspoon sesame oil. Set aside. Boil the 15 oz chow mein noodles as directed on the package (about 10 minutes). Once cooked, drain them and set aside.
How many calories are in a typical chicken chow mein?
Chicken chow mein calorie counts vary significantly by preparation, with a single serving potentially ranging from under 300 to over 500 calories, depending on the ingredients and portion size. For example, a 1-cup portion might be around 295 calories, while a restaurant-sized order could exceed 500 calories.
Is Chinese chicken chow mein healthy?
Chicken chow mein’s healthiness depends entirely on the ingredients and preparation; restaurant versions are often unhealthy due to refined noodles, high-fat cooking methods, and sugary sauces, but you can make a healthy version by using lean chicken, lots of non-starchy vegetables, whole-grain or vegetable noodles, and a light, low-sodium sauce.
How many calories are in 1 full plate of chow mein?
One serving of Vegetable Chow Mein gives 253 calories. Out of which carbohydrates comprise 183 calories, proteins account for 31 calories and remaining calories come from fat which is 40 calories.
Why is chow mein so high in calories?
Most chow mein is made with refined wheat noodles, stir-fried in oil, and loaded with salty or sugary sauces – so it’s not a healthy choice.Jun 16, 2025