Is Shrimp Lo Mein Healthy? A Nutritionist’s Take on This Popular Dish
Shrimp lo mein is a classic Chinese-American dish that has been beloved for generations. With its tender shrimp, veggies, and wheat noodles bathed in a sweet and savory sauce, it’s easy to see why this takeout favorite is so craveworthy. But is this delicious noodle dish actually good for you? As a nutritionist, I get asked this question a lot. The answer isn’t simply “yes” or “no” – there are a few factors to consider when determining if shrimp lo mein fits into a healthy diet. In this article, I’ll break down the nutrition profile of shrimp lo mein and offer some tips on how to enjoy this meal while still taking care of your health.
Let’s start by looking at the main components of shrimp lo mein:
Shrimp
Lo mein noodles
Vegetables
Sauce
Shrimp is an excellent source of lean protein. A 3 ounce serving provides about 20 grams of protein while being relatively low in saturated fat and calories compared to other animal proteins. Shrimp also contains iron, selenium, and B-vitamins. When buying shrimp, go for wild caught whenever possible to avoid the antibiotics and contaminants often found in farm-raised shrimp.
The noodles used in lo mein are typically made from refined wheat flour, salt, and water. Refined grains like white flour noodles have had the bran and germ removed during processing, which strips away much of the fiber, vitamins, and minerals. This makes lo mein noodles a high glycemic index food that can quickly spike blood sugar. Opting for noodles made from whole grains like brown rice, quinoa, or buckwheat will provide more nutrients and fiber. Zucchini noodles are another healthy swap for traditional lo mein noodles.
When it comes to vegetables shrimp lo mein often contains broccoli cabbage, bell peppers, snow peas, carrots, mushrooms and other veggie staples. Loading your plate with a rainbow of produce boosts the vitamin, mineral and antioxidant content of this meal. Vegetables also provide important fiber that can help regulate digestion and balance out the carbs from the noodles.
Finally, we have the sauce that brings all the components of shrimp lo mein together. The sauce is typically made with soy sauce, sesame oil, garlic, ginger and other Asian flavorings. Soy sauce adds a savory umami kick but can also be high in sodium if you’re not careful with your pouring. Sesame oil contains healthy fats but is calorie-dense, so restraint is needed there as well. Overall, the sauce offers lots of flavor without too many concerns, if consumed in moderation.
Now let’s discuss the nutrition facts of shrimp lo mein to get the full picture:
In a one cup serving of shrimp lo mein, you’ll find around 300-400 calories, 7-10 grams of fat, 45-60 grams of carbs, and 15-20 grams of protein. The exact counts can vary significantly depending on the recipe, ingredients, serving size, and preparation method. Given the high glycemic load from refined wheat noodles and modest amounts of vegetables, shrimp lo mein lands around the middle of the road on the healthy eating spectrum.
So is shrimp lo mein healthy? In short – it can be, when prepared properly. Here are my top tips for making this takeout favorite more nutritious:
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Use whole grain or zucchini noodles instead of refined white flour noodles
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Load up on veggies like broccoli, bell peppers, cabbage, mushrooms, etc.
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Stick to 1 cup portion sizes to keep calories under control
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Choose wild caught shrimp over farm-raised
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Opt for low sodium soy sauce
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Drizzle sesame oil sparingly
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Make your own sauce instead of pre-made bottled sauce
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Serve with side of brown rice or a green salad to add fiber
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Avoid deep frying – instead, lightly sauté ingredients
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Skip the MSG, excess sugars, chemical additives
With a few simple modifications, shrimp lo mein can be a wholesome part of a balanced diet. By picking whole food ingredients and keeping portion sizes reasonable, you can feel good about incorporating this restaurant classic into your weekly meal rotation. It provides protein, fiber, antioxidants, and staying power to keep you satisfied. Yes, eating a huge bowl of greasy takeout lo mein every day wouldn’t be the healthiest choice. But when prepared conscientiously at home with nutritious add-ins, shrimp lo mein in moderation can be an excellent way to enjoy the flavors you love while still supporting your health goals.
How to Make Shrimp Lo Mein
- Prepare the sauce and noodles: First, cook the noodles and set them aside. Then, make the simple stir-fry sauce.
- Cook the shrimp: Cook the shrimp until they get pink and a little firm, but not fully cooked. Set them aside.
- Put the broccoli, carrots, and red bell pepper in a pan and cook them until they’re soft.
- Add the shrimp: Return the shrimp to the pan.
- Combine everything: Add the sauce and stir to mix. Then add the cooked noodles and toss to combine everything. Continue tossing until everything is hot.
- Add sliced scallions on top to make it look nice and fresh.
When you make lo mein, you mix long-cooked noodles with sauce, vegetables, and sometimes shrimp, chicken, or pork. Chow mein is made with fried noodles and is usually crunchy. It typically doesn’t have as much sauce as lo mein.
You can buy lo mein noodles in the Asian section of many supermarkets or in Asian specialty stores. You might find them fresh as well. And you can order lo mein noodles online. Feel free to use spaghetti instead of the lo mein noodles.
Shrimp Lo Mein Ingredients
- You can use any long, thin wheat-based noodle in this recipe. In Asian markets, you might find some noodles labeled “lo mein noodles.”
- Shrimp: Extra large shrimp work best in this recipe, but you can use any size you like.
- If you want to make this a vegetarian dish, you can use vegetable broth instead of chicken broth. Because soy sauce adds salt, I like to use broth with less salt.
- Cornstarch: Cornstarch thickens things and is often added to recipes after a little liquid has been added to them. Due to the way it is chemically structured, cornstarch thickens the sauce when it is heated in it. This makes the sauce really stick to the noodles and vegetables in this recipe.
- Sugar – Adds a hint of sweetness.
- Soy sauce – Provides some savory, umami flavor.
- Sesame oil – Offers a nutty and smoky flavor.
- garlic that has been minced—Mashing the garlic will let its flavor move through the sauce.
- Brussels sprouts, carrots, bell pepper, or any other vegetable your family likes!
- For a vegetarian lo mein, you can use vegetable broth and leave out the shrimp. You could also cook the shrimp–about half a pound–in one pan with two teaspoons of oil, then add two more teaspoons of oil to that pan and a third to a second pan. When the first pan is hot, add the vegetables to it. Then, add the vegetables to the second pan. Spread the noodles and sauce out evenly between the two pans. Add the shrimp back to the pan where they were cooked at the beginning. This way, you will have a vegetarian version and a shrimp version.
- Many people enjoy the Chinese-American dish lo mein. While this recipe calls for shrimp, you can also use cubed chicken, steak, or pork loin.
This Quick & Easy Shrimp Lo Mein Will Blow Your Mind | Dinner in Under 30 Minutes
Is Shrimp lo mein healthy?
It sure is! This shrimp lo mein is packed with healthy protein from the shrimp and tons of nutrients from the veggies. One very large serving contains 600 calories, 21 grams of fat, 68 grams of carbs, and 34 grams of protein.
Is shrimp healthy to eat?
Shrimp is very healthy to eat, unless you have an allergy to shellfish. Shrimp is great because it is a low calorie, high protein food that is relatively inexpensive. Shrimp is also very versatile, so there are many recipes out there, meaning that you can eat shrimp multiple times a week each time in a different way. Don’t make shrimp your only protein source, because a healthy diet is also a varied diet.
Can you substitute shrimp for lo mein?
This lo mein recipe calls for shrimp, but you can sub in cubed chicken, steak or pork loin for other versions of this ever-popular Chinese-American dish. Cook noodles and prep sauce: Start by cooking the noodles, setting them aside, and mixing up the simple stir-fry sauce.
What kind of noodles do you use for Shrimp lo mein?
A healthy and quick shrimp lo mein recipe, colorful and so easy; perfect for a satisfying weeknight dinner. Lo mein noodles or spaghetti – You can use any long skinny wheat-based noodle here, and you might find some noodles labeled lo mein noodles in Asian markets.