Shrimp Lo Mein Calories and Nutrition Facts – A Detailed Guide

Lo mein is a classic Chinese noodle dish that is easy to make and enjoy at home. With its soft noodles, savory sauce, and addition of shrimp, vegetables or other proteins, lo mein is a flavorful and satisfying meal. But many people wonder – just how many calories are in a shrimp lo mein dish?

In this article, we’ll break down the nutrition facts and calories per serving of shrimp lo mein. We’ll also look at its macros, ingredients, and tips for lightening it up. Read on to learn all about the calories and nutrition profile of tasty shrimp lo mein!

Typical Nutrition Facts in Shrimp Lo Mein

Here are the basic nutrition facts found in a 1 cup serving of shrimp lo mein

• Calories – 252
• Total fat – 7g
• Carbs – 35g
• Protein – 12g
• Sodium – 180mg

Shrimp lo mein provides a good amount of nutrition in one serving. It contains several grams of protein from the shrimp, complex carbs from the noodles, and a variety of vitamins and minerals.

The main nutrients in shrimp lo mein are:

• Carbs – Lo mein noodles are made from wheat flour, so they contain a high amount of carbohydrates per serving. A 1 cup serving provides around 35g of carbs.

• Protein – Shrimp are an excellent source of lean protein, with about 12g per cup of lo mein. Protein helps keep you full.

• Fiber – The noodles and vegetable contain fiber, with 4g per serving Fiber aids digestion

• Iron – The shrimp and noodles provide iron, which carries oxygen throughout the body.

• Vitamin A & C – Bell peppers, cabbage, and other veggies boost the vitamin content.

So in moderation, shrimp lo mein can be part of a healthy diet. Now let’s look at ways to lighten it up!

Tips for Reducing Calories in Shrimp Lo Mein

Shrimp lo mein is high in carbs from the noodles. But there are easy ways to cut the carbs and calories while still enjoying the classic flavor:

• Use veggie noodles – Swap regular noodles for “zoodles” made from zucchini or carrots for far fewer carbs.

• Try shirataki noodles – These translucent konjac noodles are extremely low carb.

• Bulk it up with veggies – Add more veggies like broccoli, snap peas, bell peppers to fill up.

• Portion control – Stick to 1 cup portions to keep calories in check.

• Limit oil – The oil and sauce contribute fat and calories. Use cooking spray instead of oil when sautéing.

• Flavor with citrus – Brighten up the flavor with orange, lemon, or lime juice instead of relying on extra oil or soy sauce.

• Use lean protein – Chicken, shrimp, or tofu instead of higher fat meats.

• Balance with salad – Serve lo mein over a bed of leafy greens for more volume.

With a few simple substitutions and smart cooking techniques, you can enjoy the taste of shrimp lo mein without all the carbs and calories!

Calories Compared to Lo Mein with Other Proteins

Shrimp lo mein is one of the lighter options for lo mein since shrimp is a lean protein source. Here is how it compares calorie-wise to lo mein with other proteins:

• Shrimp lo mein – 252 calories per 1 cup
• Chicken lo mein – 290 calories per 1 cup
• Beef lo mein – 370 calories per 1 cup
• Tofu lo mein – 210 calories per 1 cup

As you can see, substituting tofu instead of shrimp reduces the calories since tofu is lower in fat. Chicken lo mein has slightly higher calories due to the cooking oils. Beef tips the scales with the most calories and fat.

So if you’re looking for the lightest lo mein, choose shrimp or tofu! But watch your portion sizes of any lo mein dishes.

Typical Ingredients in Shrimp Lo Mein

Authentic take-out shrimp lo mein is made with a simple combination of ingredients:

• Noodles – Wheat flour noodles. Lo mein is crisper than chow mein.

• Shrimp – Small cooked shrimp are classic, but you could sub scallops, chicken etc.

• Vegetables – Onions, cabbage, bell pepper, snap peas, bean sprouts etc.

• Sauce – Soy sauce, oyster sauce, sesame oil, garlic, ginger.

• Aromatics – Green onions, garlic, ginger.

• Oil – For sautéing. Vegetable, canola, peanut, or sesame oil.

When making it yourself, use reduced sodium soy sauce and minimum oil to lighten it up. Load up on your favorite crisp veggies!

Serving Suggestions for Shrimp Lo Mein

Shrimp lo mein is delicious on its own, but pairing it with the right side dishes can create a perfectly balanced meal. Here are some tasty serving suggestions:

• Egg rolls – No Chinese meal is complete without crispy veggie or pork egg rolls!

• Potstickers – Pan-fried pork or chicken dumplings.

• Wonton soup – For a comforting, light starter.

• Vegetable fried rice – The perfect carbohydrate pairing.

• Chicken salad – Leafy greens balance the carbs.

• Crab rangoons – Creamy crab and cream cheese bites.

• Hot tea – Green, black, or jasmine tea aids digestion.

Is Shrimp Lo Mein Healthy?

Moderation is key with a carb and calorie-dense noodle dish like shrimp lo mein. A 1 cup serving contains a substantial amount of your daily recommended carbs and calories in just one dish.

However, shrimp lo mein made with lean protein, loads of vegetables, and light sauce can be a nutritious part of your diet when enjoyed occasionally. Just balance it out with some veggie sides and light protein the rest of the day.

Some easy ways to make shrimp lo mein healthier:

• Use veggie noodles
• Load up with extra vegetables
• Choose lean proteins like shrimp
• Limit added oils
• Stick to 1 cup serving

When you pay attention to portion sizes and ingredients, shrimp lo mein can be a tasty meal that doesn’t derail your healthy eating goals!

So now that you know the calories and nutrition facts for shrimp lo mein, you can enjoy this take-out classic to your heart’s content, while still watching your overall diet. A 1 cup serving contains around 250 calories, making shrimp lo mein a leaner choice than some other protein options. Lighten it up by sticking to a single portion size and piling on the crisp fresh vegetables.