Calories in Lo Mein: Nutrition Facts & Serving Sizes
Per 1 cup (136g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 1-cup serving of lo mein (136g) contains 165 calories with 6.5g of protein, 27.5g of carbs, and 3.3g of fat. Per 100g, lo mein provides 121 calories. Lo mein is a Chinese noodle dish made with soft wheat noodles, vegetables, and typically a protein source like chicken or shrimp, tossed in a savory soy-based sauce. Sodium is a key consideration at 430mg per 100g (585mg per cup), making lo mein a high-sodium dish typical of Chinese restaurant cooking. A full restaurant order (741g) reaches nearly 900 calories and over 3100mg of sodium. The carb content at 20.2g per 100g comes primarily from the wheat noodles, while fiber is modest at 1.3g. Selenium at 11.7mcg per 100g and folate at 28mcg contribute mildly to micronutrient intake. Home-cooked lo mein with reduced-sodium soy sauce and added vegetables is significantly lower in sodium and more nutrient-dense than restaurant versions.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (136g) | 164.6 | 6.5g | 27.5g | 3.3g | 1.8g |
| 1 order (741g) | 896.6 | 35.6g | 149.7g | 17.8g | 9.6g |
| 100g | 121 | 4.8g | 20.2g | 2.4g | 1.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 121 | 6% |
| Protein | 4.8g | 10% |
| Total Fat | 2.4g | 3% |
| Saturated Fat | 0.5g | 3% |
| Total Carbohydrates | 20.2g | 7% |
| Dietary Fiber | 1.3g | 5% |
| Sugars | 2.6g | 5% |
| Sodium | 430mg | 19% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.5g | 0% |
| Calcium | 21mg | 2% |
| Iron | 1.1mg | 6% |
| Potassium | 105mg | 2% |
| Vitamin A | 9mcg | 1% |
| Vitamin C | 1.7mg | 2% |
| Vitamin D | 0.1mcg | 1% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 14mg | 3% |
| Phosphorus | 45mg | 4% |
| Zinc | 0.4mg | 4% |
| Selenium | 11.7mcg | 21% |
| Folate | 28mcg | 7% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.8mg | 5% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Lo Mein
Lo mein has a moderate calorie density compared to many restaurant dishes. At 121 calories per 100g, it is lower than pad thai or fried rice in most restaurant preparations. The carbohydrate content of 27.5g per cup replenishes glycogen and provides sustained energy. As a post-workout meal base, lo mein delivers carbs for recovery but requires added protein such as chicken, shrimp, or tofu to meet muscle repair needs.
The primary issue with lo mein in restaurant settings is the sodium content. A full order (741g) contains over 3100mg of sodium, exceeding the recommended daily limit of 2300mg in a single meal. For anyone managing blood pressure or reducing water retention, restaurant lo mein is a high-sodium choice. Cooking lo mein at home with low-sodium soy sauce and increased vegetable content can cut sodium by 40 to 60%.
The selenium content at 11.7mcg per 100g supports thyroid function and antioxidant activity. Folate at 28mcg per 100g supports DNA synthesis and cell repair. Vitamin K at 12.7mcg per 100g supports blood clotting and bone metabolism from the vegetables in the dish. These are modest contributions but add some nutritional value beyond the carbohydrate base.
For calorie-conscious eating, lo mein is a better restaurant choice than many deep-fried dishes. Choosing lo mein with added vegetables and a lean protein keeps the meal under 600 calories for a moderate restaurant portion.
Dietary Considerations
Lo mein contains wheat noodles and is not gluten-free. It is typically vegan when prepared without meat, eggs, or oyster sauce, but restaurant versions often include animal-derived sauces. Lo mein is not suitable for keto or low-carb diets at 20.2g of carbs per 100g. The high sodium content (430mg per 100g) requires attention for anyone managing sodium or blood pressure. For weight loss, lo mein is moderate at 121 calories per 100g but restaurant portion sizes push total calories high. Home preparation with controlled sodium and added protein makes lo mein a reasonable meal option for active individuals.
Daily Intake (100g)
100g of lo mein provides 6% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in lo mein?
A 1-cup serving of lo mein (136g) contains about 165 calories. Per 100g, lo mein has 121 calories. A full restaurant order (741g) contains approximately 897 calories. Calorie counts vary based on sauce amount, oil used, and whether protein like chicken or shrimp is included.
Is lo mein good for weight loss?
Lo mein is moderate for weight loss at 121 calories per 100g, but restaurant portions are large and high in sodium. A full order at 897 calories is substantial. For weight loss, ordering a half portion, choosing lo mein with vegetables and lean protein, and asking for light sauce reduces calories and sodium significantly.
How much protein is in lo mein?
A 1-cup serving of lo mein (136g) has 6.5g of protein. Per 100g, lo mein provides 4.8g of protein. Lo mein is a carbohydrate-dominant dish. To hit protein targets, add chicken breast, shrimp, or tofu to your order. A full restaurant order (741g) has about 35.6g of protein.
Is lo mein high in sodium?
Yes, lo mein is high in sodium at 430mg per 100g. A 1-cup serving contains 585mg of sodium, and a full restaurant order (741g) reaches over 3100mg, exceeding the recommended 2300mg daily limit. If sodium is a concern, prepare lo mein at home using low-sodium soy sauce and control the amount of sauce used.
Is lo mein gluten-free?
No, traditional lo mein is made from wheat noodles and contains gluten. It is not suitable for people with celiac disease or gluten sensitivity. Some restaurants may offer rice noodle substitutions that are gluten-free, but cross-contamination is common in restaurant kitchens. Check with the restaurant before ordering.
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