Vegetable lo mein is a popular Chinese noodle dish made with vegetables, noodles, and sauce. It can be a nutritious meal option, but the calorie content can vary significantly depending on the specific ingredients used. Knowing the calorie count can help you make informed choices when ordering or preparing vegetable lo mein. In this article, we will explore the typical calorie range for vegetable lo mein and the factors that affect the calorie count.
What is Vegetable Lo Mein?
Lo mein refers to a dish of stir-fried noodles that originated in China. The noodles are boiled briefly then tossed in a hot wok with sauce and other ingredients like vegetables, meat or seafood.
Vegetable lo mein specifically contains various mixed vegetables but no meat. Common vegetables used include cabbage, bean sprouts, onions, carrots, broccoli, mushrooms, bell peppers and more. The sauce is made from a mixture of soy sauce, oyster sauce, sesame oil and sometimes hoisin sauce or other seasonings.
The main ingredients in vegetable lo mein are:
- Noodles – typically wheat-flour noodles like udon, ramen or chow mein.
- Vegetables – cabbage, onions, carrots, bean sprouts, broccoli etc.
- Sauce – soy sauce, oyster sauce, sesame oil, garlic, ginger.
The vegetables and sauce provide most of the flavor, making this a tasty meatless dish. Vegetable lo mein is commonly served as an entree or side dish in many Chinese restaurants.
Calorie Range in Vegetable Lo Mein
The calorie content of vegetable lo mein can vary widely depending on the specific ingredients used in the dish. Here is the typical calorie range for one serving:
- 300 – 500 calories – Small or light vegetable lo mein
- 500 – 800 calories – Average vegetable lo mein
- 800 – 1000+ calories – Large or hearty vegetable lo mein
A few examples from popular restaurants:
- Panda Express Veggie Lo Mein (283g) – 510 calories
- PF Chang’s Vegetable Lo Mein (368g) – 670 calories
- Chinese take-out Vegetable Lo Mein (1 box) – 800-1000 calories
As you can see, calorie counts can range significantly. A small, light veggie lo mein may clock in around 300-400 calories. However, larger portions or versions with more oil, noodles and salty sauces can contain 800 calories or more.
Factors That Affect Calories in Vegetable Lo Mein
Several factors account for the wide calorie range in vegetable lo mein:
Portion Size
Larger portions mean more noodles, veggies and sauce resulting in higher calorie counts. A huge take-out box with heaping servings will have more calories than a petite restaurant dish.
Noodles
The type and amount of noodles affects calories too. A heaping pile of thick udon noodles will be higher in calories than a sparse serving of thin rice noodles. Noodle-heavy lo mein dishes generally have more calories.
Oil and Sauce
Oils and salty sauces add a lot of flavor in lo mein. More oil used in cooking or richer sauces like oyster sauce can increase the calorie density significantly. The saltier the sauce tastes, usually the higher the calorie count.
Cooking Method
Lo mein cooked with large amounts of oil will contain more fat and calories vs. lo mein that is water-sautéed or prepared with just a drizzle of oil. Deep-frying adds the most oil and calories.
Additions
Some restaurants allow you to add extra ingredients like tofu, seeds, nuts or creamy sauces. These additions boost the calories, protein, carbs and fat.
Nutrition Facts in Vegetable Lo Mein
To get a better idea of the nutrition profile, here are the full nutrition facts in a typical serving of vegetable lo mein:
Serving Size
A common restaurant serving is around 1 cup cooked vegetable lo mein (about 224g).
Calories
An average 1 cup serving provides 500-600 calories. Larger or more noodle-heavy portions can exceed 700-800 calories.
Carbohydrates
There are 75-90g carbs in the average serving, primarily from the wheat noodles. This accounts for a majority of the calories.
Protein
You’ll get around 10-15g protein from the noodles and vegetables. Tofu or nuts can increase the protein amount.
Fat
Around 15-25g fat is found in the typical serving, from cooking oils and sauces. Deep-fried versions have more fat.
Fiber
Fiber counts are around 3-5g coming from the noodles, veggies and sauce. More vegetables boosts fiber.
Sodium
Due to the salty soy sauce and oyster sauce, sodium is high at 1000-1500mg per serving.
Here is a nutritional breakdown per 1 cup cooked serving:
| Nutrient | Amount |
|---|---|
| Calories | 500-600 |
| Carbohydrates | 75-90g |
| Fiber | 3-5g |
| Protein | 10-15g |
| Fat | 15-25g |
| Saturated Fat | 3-4g |
| Sodium | 1000-1500mg |
As you can see from the nutrition table, vegetable lo mein is high in calories, carbs, sodium and fat when portion sizes are big. But it does provide some fiber, protein and nutrients from the assortment of Chinese vegetables.
Ways to Lower Calories in Vegetable Lo Mein
If you want to enjoy vegetable lo mein while limiting calories, here are some tips:
Size Matters
Stick to single serving sizes around 1 cup cooked, rather than large take-out boxes with 2-3 servings. Get a petite restaurant dish rather than a giant platter.
Limit Noodles
Order lo mein dishes labeled “light veggie” or “half and half” with fewer noodles and more vegetables. Or you can remove a portion of noodles from your dish.
Choose Thinner Noodles
Opt for thin rice noodles or vermicelli rather than heavy udon noodles to slash calories.
Load Up On Vegetables
Pile on the veggies not only for lower calories but to increase fiber and nutrients. Go easy on starchy veggies like broccoli and corn though.
Skip Deep-Frying
Request lo mein prepared by light sautéing, stir-frying or steaming to minimize added oils.
Use Less Sauce
Ask for sauce on the side and use sparingly or request light sauce to limit excess calories, sodium and MSG.
Boost Flavor Without Oil
Season with low-cal flavors like garlic, ginger, chili sauce, rice vinegar, lemon juice and spices.
Balance with Other Dishes
Cut calories by pairing lo mein with lower calorie menu items like steamed or sautéed vegetables, broth-based soup and light protein dishes.
Healthier Homemade Vegetable Lo Mein
Making vegetable lo mein at home allows you to control the ingredients and tweak the nutrition profile. Here is a recipe for healthier homemade veggie lo mein:
Ingredients
- 6 ounces whole wheat or brown rice noodles
- 1 tablespoon sesame oil
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 1 cup shredded cabbage
- 1 carrot, julienned
- 1 cup sliced mushrooms
- 1 tablespoon minced garlic
- 3 tablespoons reduced sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon Sriracha or chili garlic sauce (optional)
- 2 green onions, chopped
Instructions
- Cook the noodles according to package directions until just tender, then drain and rinse.
- In a large wok or skillet heat the sesame oil over medium high heat.
- Add the broccoli, bell pepper, cabbage, carrot, mushrooms and garlic. Stir fry for 2-3 minutes.
- Add the cooked noodles, soy sauce, vinegar and Sriracha if using. Toss everything to combine and cook for 2 more minutes.
- Remove from heat and top with green onions.
This recipe uses just 1 tablespoon oil to keep calories low. Loading up on a variety of vegetables provides nutrients and fiber. Using reduced sodium soy sauce keeps sodium in check.
Serve 1 1/2 cups for a 360 calorie meal full of vegetables and whole grains. This is a great way to enjoy vegetable lo mein at home while controlling calories and increasing nutrition.
The Bottom Line
Vegetable lo mein can range from 300 to over 1000 calories depending on the serving size and ingredients used. Large portions, heavy noodles, oil and salty sauces drive up the calories. To lighten up this veggie-filled dish, opt for smaller portions, light noodles, minimal oil and pile on the low-calorie vegetables. Preparing your own vegetable lo mein at home allows you to create a healthier version with lower calories and higher nutrition.
Conclusion
Vegetable lo mein makes a tasty and plant-based meal, but calories can add up fast in large portions and oily take-out dishes. Focusing on vegetables, lighter noodles and smaller portions allows you to enjoy this Asian favorite while controlling your calorie intake. Make lo mein an occasional treat alongside other healthy Chinese dishes that incorporate lean proteins, fiber-rich vegetables and smart cooking methods. With some modifications and mindful eating, vegetable lo mein can fit into an overall balanced diet.