10 which is healthier lo mein or chow mein Ideas

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vs. Lo Mein: Which Is More Nutritious? | Livestrong.com

Chow mein is commonly served and eaten amongst people of the Chinese diaspora and in overseas Chinese restaurants.

Image Credit:
bhofack2/iStock/GettyImages

Chow mein and lo mein are two popular Chinese dishes. They’re similar in that they both feature noodles but they’re different in the way the noodles are prepared.

“Chow mein is a dish made by partially cooking and then stir-frying the noodles, often with a source of protein like chicken, beef or seafood with some vegetables,” says Michelle Jaelin, RD. “Chow” means “fried” in Chinese while “mein” means “noodle.” Sometimes the noodles are deep-fried/fried in oil to get the nice, crispy noodle texture, Jaelin says.

“Lo mein, on the other hand, involves fully cooking the noodles and then tossing in a sauce with vegetables and a protein source. It can be chicken, beef or seafood,” she says, adding that “lo” means “mix” in Chinese.

Because of these differences, the nutrition information varies between the two dishes.

Chow Mein Nutrition Facts

A 1-cup serving of beef chow mein contains:

• ​Calories:​ 286
• ​Total fat:​ 9.2 g
• ​Cholesterol:​ 48.4 mg
• ​Sodium:​ 803 mg
• ​Total carbs:​ 27 g
  • ​Dietary fiber:​ 2.6 g
  • ​Sugar:​ 5 g
• ​Protein:​ 23 g

Chow Mein Macros

• ​Total fat:​ A 1-cup
  serving of beef chow mein has 9.2 grams of total fat, which includes 7.2 grams
  of unsaturated fat, 2 grams of saturated fat and 0 grams of trans fat.
• ​Carbohydrates:​ A 1-cup
  serving of beef chow mein has 27 grams of carbs, which includes 2.6 grams of
  fiber and 5 grams of sugar.
• ​Protein:​ A 1-cup
  serving of beef chow mein has 23 grams of protein.

Vitamins, Minerals and Other Micronutrients

• ​Selenium:​ 54% Daily Value (DV)
• ​Vitamin B12:​ 53% DV
• ​Niacin:​ 46% DV
• ​Vitamin B6:​ 38% DV
• ​Zinc:​ 32% DV
• ​Riboflavin:​ 33% DV
• ​Vitamin K:​ 22% DV
• ​Folate:​ 21% DV
• ​Phosphorus:​ 20% DV
• ​Iron:​ 20% DV
• ​Thiamin:​ 19% DV
• ​Copper:​ 14% DV
• ​Choline:​ 13% DV
• ​Vitamin E:​ 10% DV
• ​Vitamin C:​ 10% DV
• ​Potassium:​ 10% DV

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The Health Benefits of Chow Mein

1. Beef Chow Mein Is Rich in Vitamins

Thanks to the beef and added vegetables, this dish has vitamins C, B6, B12, E and K, thiamin, riboflavin, niacin, folate and choline. Our body relies on these vitamins for many functions.

For instance, vitamins C and E are antioxidants, and they protect our body from free radicals like pollution, smoke and UV lights from the sun, according to the National Institutes of Health (NIH).

The B vitamins, such as vitamins B6, B12, thiamin, riboflavin and folate all help our body to metabolize energy, as explained by the U.S. National Library of Medicine.

2. Beef Chow Mein Is Loaded With Minerals

Beef chow mein is rich in minerals like calcium, iron, potassium, phosphorus, magnesium, zinc, copper and selenium.

One of iron’s most important roles is transporting oxygen to all of the parts of our body, as explained by the NIH. Beef chow mein is also extremely high in selenium (providing 54 percent of the Daily Value). This mineral protects our bodies from free radicals and is important for reproduction and a properly functioning thyroid gland, according to the NIH.

“Despite containing significant amounts of vitamins and minerals, beef chow mein is still high calories and extremely high in sodium,” says Brierley Horton, RD, a dietitian nutritionist based in Birmingham, Alabama.

Tip

“Looking for healthier ways to make this delicious dish, like cooking with lean proteins, overloading it with vegetables and using a low-sodium sauce, can go a long way.”

Lo Mein Nutrition Facts

A 1-cup serving of beef lo mein contains:

• ​Calories:​ 108
• ​Total fat:​ 1.6 g
• ​Cholesterol:​ 6.6 mg
• ​Sodium:​ 455 mg
• ​Total carbs:​ 17.5 g
  • ​Dietary fiber:​ 1 g
  • ​Sugar:​ 3.2 g
• ​Protein:​ 5.8 g

Lo Mein Macros

• ​Total fat:​ A 1-cup
  serving of beef lo mein has 1.6 grams of total fat, which includes 1.2 grams of
  unsaturated fat, 0.4 grams of saturated fat and 0 grams of trans fat.
• ​Carbohydrates:​ A 1-cup
  serving of beef lo mein has 17.5 grams of carbs, which includes 1 gram of
  fiber.
• ​Protein:​ A 1-cup
  serving of beef lo mein has 5.8 grams of protein.

Vitamins, Minerals and Other Micronutrients

• ​Vitamin C​: 5% DV
• ​Iron:​ 3% DV

Health Benefits of Lo Mein

1. It’s Lower in Calories

A serving of beef lo mein is much lower in calories and fat compared to beef chow mein. This is likely because the noodles are cooked in water versus primarily being fried in oil, as is done when making chow mein.

You can also make a dish more nutritious by choosing lean sources of protein like chicken or tofu and loading it with vegetables. Using a whole-grain noodle will help increase the amount of fiber, too.

2. It’s Lower in Sodium

Chinese food is notorious for being high in sodium. A 1-cup serving of beef lo mein has 455 milligrams. While this isn’t considered a low-sodium food, it fairs well compared to other popular Chinese dishes.

By using a low-sodium sauce or even less sauce overall, you can drastically cut down on the amount of sodium. Packing the dish with potassium-rich vegetables like leafy greens, mushrooms and broccoli, can also help to balance out the sodium.

Which Is the Better Choice?

From a nutritional standpoint, lo mein is better than chow mein, hands down.

“Lo mein would be considered more nutritious because the noodles are not fried and there is less oil used in the cooking,” Jaelin says. “Lo mein has less than half the calories and fat found in chow mein. It’s also significantly lower in sodium,” Horton says.

“That said, you can improve the nutrition profile of either dish by making a few simple tweaks. Use a healthy cooking oil and opt for leaner proteins like chicken or tofu. Incorporating a large variety of vegetables and limiting the amount of sauce or using a low-sodium sauce can make a significant impact, too,” Horton says.

Extra Information About which is healthier lo mein or chow mein That You May Find Interested

If the information we provide above is not enough, you may find more below here.

Chow Mein vs. Lo Mein: Which Is More Nutritious? – Livestrong

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Low Mein vs. Chow Mein: What's the Difference – San-J

Chow Mein vs. Lo Mein: What's the Real Difference?

Frequently Asked Questions About which is healthier lo mein or chow mein

If you have questions that need to be answered about the topic which is healthier lo mein or chow mein, then this section may help you solve it.

Chow mein or lo mein, which is superior?

What Matters Is That You Get the Perfect Dish to Suit Your Taste Buds, Not Which Dish Is Better. Some people prefer the chewy and saucy texture of Lo Mein, while others prefer that perfect bite of crisp Chow Mein noodles.

Is lo mein a healthy diet?

Worst: Lo Mein Because it is made of white flour, which spikes blood sugar more quickly than whole grains rich in fiber, and because it is cooked in oil and soy sauce, it contains more fat and sodium than other types of noodles.

Chow mein is it healthy or not?

According to doctors, uncleaned vegetables used in chowmein, especially cabbage, cause cysts in humans and can also affect the brain and cause fits (epilepsy) when consumed in large quantities.

Which is healthier, lo mein or chow mei fun?

From a nutritional standpoint, lo mein is better than chow mein, hands down. “Lo mein would be considered more nutritious because the noodles are not fried and there is less oil used in the cooking,” Jaelin says. “Lo mein has less than half the calories and fat found in chow mein

Chow mein—is it junk food?

Foods like pizza, burgers, chow mein, bakery items, fried plain roasted food, and heavily used foods with food colors and flavors are examples of foods that are high in calories, salt, sugar, and fat but low in protein, vitamins, and minerals.

Is fried rice healthier or lo mein?

Yes, both dishes typically come slathered in sauce, but the rice offers the unfortunate double-whammy of being fried in oil first, so lo mein is the healthier choice.

What comes from a Chinese is the healthiest?

Healthy options include steamed brown rice, sautéed or steamed vegetables, spring rolls, soups like egg drop soup or hot and sour soup, as well as veggie-based foods like edamame, lettuce wraps, braised bamboo shoots, or cucumber salad.

Which Chinese dishes contain the fewest carbs?

Boiled or steamed seafoodbr> br> Chinese buffets frequently offer boiled or steamed shrimp, crawfish, or crab legs, which are completely free of carbs while being rich in protein, and which can help you stay keto when paired with steamed or stir-fried vegetables.

Which Chinese dish contains the least fat?

Steamed shrimp with vegetables is another low-fat option, as is chicken chow mein, which has about 17 grams of fat, of which about 3 grams are saturated. Chop suey, moo goo gai pan, and stir-fried meats are other options that are relatively low in fat.

Which dish from China has the fewest calories?

Anything described as crispy, coated, marinated, twice-cooked, or battered suggests higher calorie and fat contents, while steamed vegetables and beef, pork, or shrimp Chow Mein, Chop Suey, and Moo Goo Gai Pan are all excellent, lower-calorie options.

What Chinese cuisine suits Weight Watchers the best?

Some of the best choices at Chinese restaurants are steamed appetizers and sautéed dishes, but if you’re craving something deep-fried, opt for General Tso’s chicken, which has 5 more PointsPlus values per cup than sweet and sour chicken.

What should I purchase from Weight Watchers in China?

When you’re craving dumplings, go for steamed or pan-fried veggie, shrimp, beef, pork, or chicken ones. Choose your main. For entrees, consider steamed lean proteins like chicken or shrimp with vegetables or egg foo young with chicken. For soups, try hot and sour, egg drop, or wonton soup.