A plate of chow mein from a Chinese restaurant can threaten both your waistband and your blood pressure with its high fat, calorie and sodium content. Yet the noodles themselves needn't be unhealthy. Chow mein noodles, which are made from wheat and eggs, can be tossed with vegetables, lean protein and a light, Asian-style dressing. Chow mein noodles are much lower in calories and carbohydrates than Chinese cellophane noodles and have only half the calories.
Fat, Calories and Sodium
A 1-cup serving of chow mein noodles contains 237 calories and 14 g fat, of which 2 g are saturated fat. This portion accounts for about 12 percent of the calories the average person should consume each day, 20 percent of the total fat and 10 percent of the saturated fat. While not loaded with sodium, chow mein noodles take up about 8 percent of your sodium allotment for the day.
Protein, Carbs and Fiber
The egg content of chow mein noodles gives them 3.8 g protein, which is more than usually contained in grain-only noodles. Each cup of chow mein noodles contains 26 g carbohydrates, providing about 9 percent of the carbs the average person needs. You'll also get 7 percent of the dietary fiber you need for the day, or 1.8 g.
Vitamins and Minerals
Chow mein noodles are high in B vitamins and minerals. Each 1-cup serving provides at least 10 percent of the daily value for the B vitamins folate, thiamin, riboflavin and niacin. You'll also receive 12 percent of the iron you need each day, and about one-third of the daily value for manganese and selenium. Chow mein noodles are also a good source of vitamins E, K and B-6, as well as magnesium, phosphorus, zinc and copper.
Caution
Keep your portion size under control when making chow mein at home. A hearty bowl of chow mein noodles -- a bit over 2 cups -- has 527 calories, 22 g saturated fat, 58 g carbs and almost 20 percent of your sodium limit for the day. Even more alarmingly, a restaurant-size portion of chow mein noodles is likely to cost you about half of the fat and calories you should have each day, not to mention a couple of days' worth of sodium. Part of the problem is the large portion size, but the preparation manner and toppings also add unhealthy elements. "House" versions typically feature oily noodles, a large portion of beef, pork, chicken and turkey and few vegetables, according to the Center for Science in the Public Interest. Portion sizes vary, but a typical serving comes in at 1,200 calories, 20 g fat and 1,500 mg sodium.
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