Lo mein and chow mein are two popular Chinese noodle dishes that are often confused with each other. Both dishes use noodles, vegetables, and sauce, but there are some key differences between the two. So which one is ultimately healthier for you?
In this article, we’ll compare lo mein and chow mein side-by-side looking at their ingredients, nutritional values, and potential health benefits and drawbacks. Read on to find out which noodle dish comes out on top in terms of nutrition and health.
What is Lo Mein?
Lo mein is a Chinese dish made with wheat flour noodles that have been boiled until tender. The cooked noodles are then tossed in a sauce with vegetables like cabbage, carrots, onions, and bell peppers. Sometimes lo mein may also contain small amounts of cooked meat like chicken, beef, shrimp or pork.
The sauce used for lo mein is typically made from soy sauce, sesame oil, oyster sauce and other seasonings. It coats the noodles and vegetables giving lo mein its signature flavor. Some key features of lo mein include:
– Made with wheat flour noodles
– Boiled noodles are tossed in savory sauce
– Often contains vegetables like cabbage, carrots, onions, bell peppers
– May contain small amounts of cooked meat
– Thick and moist noodles compared to chow mein
Overall lo mein has a soft and slippery texture thanks to the boiled noodles and thick sauce. It can take on flavors from the seasonings used in the sauce as well as any protein and veggies included.
What is Chow Mein?
Chow mein is also a Chinese dish made with noodles and vegetables. But chow mein uses crispy pan-fried noodles instead of boiled. The noodles are typically pan-fried with vegetables like cabbage, bean sprouts, celery and onions.
The vegetable and noodle mixture is seasoned with soy sauce, oyster sauce and other flavorings. Chow mein has a drier sauce than lo mein that coats the crispy noodles and vegetables. Some key features of chow mein include:
– Made with wheat flour noodles like lo mein
– Noodles are pan-fried until crispy
– Contains veggies like cabbage, bean sprouts, celery, onions
– Can also contain small amounts of cooked meat
– Crispy noodles compared to lo mein’s soft noodles
Overall chow mein has a crispy texture thanks to the pan-fried noodles. It can have a salty, savory flavor from the soy sauce and oyster sauce seasonings. Chow mein offers more textural contrast than lo mein.
Nutritional Comparison
Now let’s compare the nutritional values of lo mein and chow mein. We’ll look at the calories, carbs, fat and protein in each dish.
Calories
Lo mein and chow mein have roughly the same amount of calories. A 1 cup serving of lo mein contains around 300 calories. A 1 cup serving of chow mein also has about 300 calories.
Since both dishes rely heavily on noodles, they derive most of their calories from carbs. Any protein from meat or veggies adds small amounts of additional calories.
Carbohydrates
Lo mein and chow mein get the bulk of their calories from carbohydrates.
A 1 cup serving of lo mein has about 53g of carbs.
A 1 cup serving of chow mein has around 51g of carbs.
So in terms of carbs, the two noodle dishes are almost identical. The wheat flour noodles are the main source of carbs in both recipes.
Fat
When it comes to fat content, lo mein is slightly higher than chow mein.
A 1 cup serving of lo mein contains approximately 6g of fat.
A 1 cup serving of chow mein has around 4g of fat.
The extra fat in lo mein likely comes from the thicker sauce used to coat the boiled noodles. Chow mein relies more on seasonings rather than an oil-based sauce for flavor.
Protein
Protein levels can vary more between individual lo mein and chow mein recipes based on ingredients used.
In general, a 1 cup serving of lo mein or chow mein contains 5-10g of protein. Recipes with extra meat or vegetable protein will be higher. Those with just noodles and sauce will be lower.
On average, lo mein and chow mein are likely to have comparable protein content. Protein ultimately depends on additions like meat, tofu, eggs, or nuts.
Micronutrients
When it comes to vitamins, minerals and antioxidants, lo mein and chow mein can both provide nutrients from their vegetable ingredients.
However, lo mein often contains a wider mix of vegetables like cabbage, carrots, onions and bell peppers. Chow mein uses more limited veggies like just cabbage, bean sprouts, celery and onions.
So lo mein may offer slightly more micronutrients from sources like:
– Vitamin C, Vitamin K: cabbage
– Vitamin A: carrots
– Vitamin B6, Vitamin C: onions
– Vitamin C: bell peppers
But ultimately, the micronutrient value depends entirely on what veggies are included in each recipe. More vegetables means more vitamins and minerals.
Sodium
Sodium levels are quite high in both lo mein and chow mein. Due to the saltiness of soy sauce used, a 1 cup serving of either dish can contain 1000-1500mg of sodium.
This is nearly 50-70% of the daily recommended sodium intake. So those sensitive to salt or watching their sodium intake may want to be mindful of portions when eating lo mein or chow mein.
Health Benefits
Now that we’ve compared the basic nutrients of lo mein and chow mein, let’s examine some of the potential health benefits and drawbacks of each noodle dish.
Benefits of Lo Mein
Here are some of the top health benefits associated with lo mein:
– Rich in antioxidants – Veggies like carrots and bell peppers provide antioxidant compounds like carotenoids and vitamin C. These can reduce inflammation and oxidative stress.
– Good source of fiber – The wheat noodles and vegetable ingredients provide fiber. This promotes healthy digestion and gut bacteria.
– Contains polyphenols – Onions contain polyphenols like quercetin that may improve heart health.
– Low in fat – Compared to fried noodles, the boiled lo mein noodles have less fat. This makes lo mein lower in calories.
Overall, lo mein made with plenty of vegetables can provide valuable antioxidants, fiber, polyphenols and important nutrients for health.
Drawbacks of Lo Mein
Some potential downsides of lo mein to keep in mind include:
– High glycemic index – Refined wheat flour noodles may spike blood sugar. Not ideal for diabetics or pre-diabetics.
– May be high in sodium – Soy sauce and seasonings can make lo mein very high in sodium.
– Refined carbs – Refined wheat flour is lower in nutrients than whole grain options. Provides less nutritional benefits.
– Heavily sauced – Thick, oily sauce adds more calories, fat and sodium than stir-fried options.
So people looking to reduce carbs, sodium or with diabetes need to pay attention to portions of lo mein. Otherwise it can be a nutritious choice.
Benefits of Chow Mein
Here are some of the key benefits associated with chow mein:
– Crunchy texture – The pan-fried noodles have more textural appeal and contrast compared to lo mein.
– Lower in fat – With less sauce, chow mein is typically lower in fat and calories than lo mein.
– Uses less oil – Pan-frying instead of deep frying uses less oil to make noodles crispy.
– Vegetable nutrients – Like lo mein, veggie ingredients provide beneficial antioxidants and phytonutrients.
The combination of crispy noodles with celery, cabbage and sprouts is very appealing in chow mein. It also provides some fiber and antioxidants.
Drawbacks of Chow Mein
Some potential cons associated with chow mein include:
– Higher glycemic index – The refined noodles may spike blood sugar like lo mein does.
– Very high sodium – Soy sauce and salt make sodium content extremely high.
– Limited veggies – Usually contains fewer vegetable varieties than lo mein.
– Less protein – Typically has less protein than lo mein since it contains less sauce and meat.
Overall, people with diabetes or watching sodium intake need to be mindful of portions when eating chow mein. But it can be a tasty lower calorie Chinese dish.
Verdict: Which is Healthier?
So when comparing the nutritional pros and cons, is lo mein or chow mein healthier?
Here is a quick recap:
Lo Mein Pros:
– More vegetable variety and antioxidant benefits
– More protein from sauce and additions like meat
– Boiled noodles = less fat
Lo Mein Cons:
– Higher in sodium
– Heavier sauce means more calories
– Refined high glycemic noodles
Chow Mein Pros:
– Lower in calories and fat
– Contains fiber from veggies
– Crispy pan-fried noodles
Chow Mein Cons:
– Very high sodium content
– Typically less protein
– Limited vegetable diversity
Overall, lo mein is slightly healthier thanks to its wider range of vegetables, fiber and protein. But chow mein is lower in calories and fat.
Ultimately, both dishes are high in sodium from soy sauce. And both use refined wheat noodles that can spike blood sugar.
So smart enjoyment of each comes down to moderation and making the right additions and substitutions, such as:
– Swap refined noodles for whole grain varieties
– Load up on extra vegetables
– Choose low-sodium soy sauce
– Add lean proteins like chicken, shrimp or tofu
– Use creamy peanut sauce instead of heavy oyster sauce
With healthy preparation choices, both lo mein and chow mein can be nourishing meals as part of a balanced diet. They provide a tasty way to get in more vegetables as well!
Frequently Asked Questions
Still have some questions about lo mein and chow mein? Here are answers to some frequently asked questions.
Is lo mein stir-fried or boiled?
Lo mein noodles are boiled briefly until tender before getting tossed in the sauce and stir-fried with the vegetables. So lo mein uses a combination of boiling and stir-frying.
Are the noodles different in lo mein vs chow mein?
Both dishes typically use basic wheat flour noodles. The difference is lo mein noodles are boiled, while chow mein noodles are pan-fried until crispy.
Why is lo mein so greasy?
Lo mein gets its signature thick, slippery texture from the sauce. Too much oil or cheap oils can make the sauce heavy and greasy. High quality oils and controlled portions make for a less greasy lo mein.
Which is better for weight loss?
Chow mein is generally the better option for weight loss because it is lower in calories, fat, and carbs than lo mein. But lo mein can also be prepared in more diet-friendly ways.
Is chow mein the same as chop suey?
Chow mein and chop suey are often confused names, but they are different dishes. Chow mein is crispy fried noodles with veggies. Chop suey is stir-fried veggies and meat over rice.
The Bottom Line
When comparing lo mein and chow mein, lo mein generally edges out chow mein in terms of nutritional content thanks to more vegetables and protein. However, chow mein is lower in calories and fat. Both dishes can be high in sodium from soy sauce.
To make either noodle dish healthier:
– Use whole grain or vegetable noodles
– Load up with extra veggies
– Choose lean proteins like chicken, shrimp or tofu
– Opt for low-sodium soy sauce
– Balance out portions as part of a healthy diet
Both lo mein and chow mein can be nourishing and flavorful. By picking healthy ingredients and balancing portions, you can enjoy the best aspects of either noodle dish!