Beef lo mein is a popular Chinese noodle dish that typically consists of egg noodles, beef, vegetables, and sauce. It can be found on many Chinese restaurant menus and is enjoyed by people around the world. When watching your calorie intake, it’s important to understand how many calories common dishes contain so you can make informed choices. This article will provide a quick overview of how many calories beef lo mein contains on average and what factors affect the calorie count.
Typical Calorie Count
The calorie content of beef lo mein can vary considerably depending on the specific ingredients and preparations. However, according to the USDA, a typical serving of beef lo mein contains around 500-800 calories.
This is based on a 1 cup serving containing approximately:
| Noodles | 200 calories |
| Beef | 200 calories |
| Vegetables | 50 calories |
| Sauce | 50-300 calories |
So in summary, a reasonably sized helping of beef lo mein from a restaurant or takeout joint will provide around 500-800 calories. This makes it a high calorie dish compared to something like steamed vegetables or a salad.
Factors Affecting Calorie Content
There are several factors that cause the calorie content of beef lo mein to vary:
Ingredients
– Types of noodles – Rice noodles tend to be lower calorie than egg noodles. Fresh noodles are lower calorie than fried.
– Amount of beef – More beef equals more calories from protein and fat.
– Types of vegetables – Non-starchy veggies like broccoli have fewer calories than starchy vegetables like peas.
– Sauce ingredients – Thick, savory sauces made with oils, nuts, etc. can add a lot more calories than light broth-based sauces.
Cooking Methods
– Noodles – Boiled vs fried noodles makes a big difference in calories.
– Beef – Pan fried with oil vs baked or boiled.
– Vegetables – Raw vs cooked changes calorie density.
– Sauces – A rich sauce made with cornstarch, oil and sugar will be higher calorie than one made with broth.
Portion Size
– More noodles, beef, and sauce equals more calories. Typical restaurant servings weigh more than a single portion prepared at home.
– Some restaurants serve beef lo mein “family style” which provides a large amount intended for sharing.
Nutritional Profile
In addition to calories, beef lo mein provides a mix of carbohydrates, protein and fat when prepared with its traditional ingredients:
Carbohydrates
The noodles provide a high amount of carbohydrate. A 1 cup serving can contain around 40-60g carbs depending on the type of noodle. This makes beef lo mein a poor choice for low carb diets.
Protein
Beef is the main source of protein. A typical serving made with 4-6 oz of beef provides 25-40g protein. This makes beef lo mein a decent choice for boosting protein intake compared to other Chinese dishes.
Fat
The fat content comes predominantly from the beef and the preparation methods. Lean beef and cooking methods limit added fat provide around 5-15g of fat per serving. Fattier beef cuts and cooking with lots of oil can easily double the fat content.
Fiber
There is minimal fiber, typically around 2-4g per serving. The vegetables provide a small amount while noodles contain little.
Tips for Lightening Up Beef Lo Mein
If you’re looking to make a lower calorie or more balanced version of beef lo mein at home, consider these tips:
– Use rice noodles instead of egg noodles
– Choose lean beef cuts like sirloin
– Load up on non-starchy mixed vegetables
– Steam or boil noodles instead of frying
– Use small amounts of oil for cooking
– Flavor sauce with broth instead of oil
– Portion out a single serving instead of eating family style
– Boost fiber content by adding beansprouts
– Replace some beef with tofu to increase protein without excess fat
– Skip the salty packet and make your own lower sodium sauce
Conclusion
Beef lo mein is certainly not a low calorie health food. A typical serving at a restaurant or takeout joint will provide between 500-800 calories. Factors like ingredients, cooking methods, and portion size all impact the calories and nutritional value. If you want to lighten up this beefy noodle dish, there are several ways to tweak the traditional preparation. In moderation, beef lo mein can be part of a balanced diet for most people. Just be mindful of the high calorie density and excess saturated fat that comes with this tasty Chinese food favorite.