Chinese lo mein is a popular noodle dish that can be found in many Chinese restaurants. It consists of noodles that are stir-fried with vegetables and often meat or seafood. While lo mein is a delicious dish, some people may wonder if it is high in sodium.
Sodium is an important nutrient that helps maintain fluid balance and is involved in muscle contraction and nerve transmission. However, consuming too much sodium has been linked to high blood pressure, heart disease and stroke. Health authorities recommend limiting sodium intake to less than 2,300 mg per day.
So how much sodium is actually in a typical serving of lo mein? Let’s take a closer look.
Sodium content of lo mein ingredients
Lo mein is made up of several ingredients that each contribute varying amounts of sodium. These include:
Noodles: Fresh Chinese noodles generally contain little sodium on their own. However, many restaurants use dried noodles which can be higher in sodium. A 2 oz (56g) serving of dried lo mein noodles contains around 240-360mg of sodium.
Sauce: The sauce is where most of the sodium comes from in lo mein. Soy sauce and oyster sauce are traditional ingredients and are both very high in sodium. 2 tablespoons (30ml) of soy sauce contains about 1,000mg of sodium. Oyster sauce has about 300-400mg sodium per tablespoon. Other salty sauces like hoisin, fish sauce and shaoxing wine also boost the sodium level.
Meat and seafood: Chicken, beef, shrimp and other proteins are moderate sodium contributors. A 3 oz (85g) serving of these foods generally provides 70-150mg sodium.
Vegetables: Fresh vegetables like cabbage, carrots, peppers and bok choy are naturally low in sodium. However, sauces and seasonings add sodium during cooking.
Garnishes: Toppings like sesame seeds, scallions and crushed peanuts add minimal amounts of sodium.
Sodium content of a typical serving
To estimate how much sodium is in a full serving of lo mein, let’s look at some typical ingredient amounts:
– 3 oz (85g) noodles = 270mg sodium
– 2 tbsp soy sauce = 1,000mg
– 1 tbsp oyster sauce = 350mg
– 1 tbsp shaoxing wine = 125mg
– 1⁄2 tbsp sesame oil = 0mg
– 3 oz (85g) chicken = 100mg
– 1 cup mixed vegetables = 50mg
Total sodium = About 1,895mg
This adds up to nearly an entire day’s worth of sodium in one serving! Variations in specific amounts of noodles, sauces and proteins can raise or lower the total somewhat. But most restaurant servings of lo mein likely contain at least 1,500-2,000mg sodium.
Ways to reduce sodium in lo mein
If you love lo mein but want to keep your sodium intake under control, here are some tips:
– Use reduced sodium soy sauce and limit to 1 tablespoon per serving
– Omit oyster sauce or use a low-sodium version
– Skip salty seasonings like shaoxing wine and fish sauce
– Load up on extra vegetables for bulk and favor low-sodium cooking methods
– Stick to fresh or frozen noodles instead of dried, high-sodium varieties
– Request low-sodium versions or sauces on the side at restaurants
– Enjoy lo mein as an occasional treat instead of a regular meal
Healthier lo mein options
Ordering or making lo mein with less oil and more vegetables can create a healthier meal. Some good options include:
– Vegetable lo mein: Packed with mixed stir-fried vegetables and easy on the salty sauces
– Chicken or shrimp lo mein: Lean proteins provide less sodium than beef or pork
– Tofu lo mein: Fresh tofu is naturally low in sodium
– Brown rice lo mein noodles: Uses whole grains instead of refined noodles
When cooking at home, whip up a lighter lo mein with:
– Zucchini ribbons or spaghetti squash instead of noodles
– Chicken broth and rice vinegar for flavor instead of soy sauce
– Sesame oil, garlic, ginger, chili and scallions to boost taste
The bottom line
A typical restaurant serving of lo mein contains very high amounts of sodium, often exceeding the recommended daily limit. This is largely due to the salty sauces like soy sauce and oyster sauce used in preparing the dish. Some ways to enjoy lo mein while controlling your sodium intake include using reduced sodium ingredients, loading up on extra vegetables, choosing healthier proteins and skipping the salty sauces. Making lo mein at home also allows you to control how much sodium goes into each serving. While not exactly a low-sodium food, lo mein can be a tasty treat in moderation as part of an overall healthy diet.
Frequently Asked Questions
Why is there so much sodium in lo mein?
Lo mein contains high amounts of sodium mainly due to the sauce ingredients like soy sauce, oyster sauce, hoisin sauce and shaoxing wine. These traditional Chinese sauces all contain extremely high levels of sodium which adds up quickly.
What is a healthy amount of sodium per day?
Health authorities recommend limiting sodium intake to less than 2,300mg per day for most adults. For people with high blood pressure, the recommendation is less than 1,500mg per day.
Is lo mein unhealthy?
While lo mein is high in sodium, it can potentially be part of a healthy diet in moderation. Loading up on vegetables while limiting oils, salty sauces and heavy meats can help create a more balanced lo mein meal. Enjoying this dish only occasionally can allow you to control sodium intake.
What Chinese foods are lowest in sodium?
Some lower sodium Chinese food options include:
– Steamed or stir-fried vegetables
– Steamed fish or shrimp
– Tofu stir-fries
– Vegetable fried rice
– Chicken or vegetable soup
– Fresh summer rolls
Avoid salty sauces, MSG, pickled foods and egg rolls which tend to be high in sodium.
How can I reduce sodium when cooking Chinese food at home?
Tips for reducing sodium in homemade Chinese dishes:
– Use reduced sodium soy sauce and limit amounts
– Skip salty sauces like oyster sauce and hoisin
– Avoid MSG and mix in your own sodium-free seasonings
– Balance salty flavors with acidity from rice vinegar and citrus
– Sautee and steam instead of deep frying
– Boost flavors with garlic, ginger and chili
– Use fresh or frozen ingredients instead of canned or dried
Conclusion
Chinese lo mein is a high sodium food, often containing over 1,500mg per serving. This is mainly attributed to the traditional salty sauces used like soy sauce and oyster sauce. Enjoying lo mein in moderation along with other low-sodium foods can allow you to keep sodium intake under healthy limits. Preparing lo mein at home makes it easier to control sodium levels. With some simple ingredient swaps and boosting veggie content, lo mein can be part of an overall balanced diet. Limiting sodium intake promotes good health while still enjoying the delicious flavors of Chinese cuisine.