Chicken lo mein, a Chinese dish, is made with lo mein noodles and stir-fried chicken and vegetables mixed with a cornstarch-based sauce flavored with soy sauce, ginger and garlic. If lo mein noodles are not available, regular spaghetti noodles or fettucine may serve as a substitute. This dish contains a moderate amount of calories and relatively low amounts of fat, depending on how it's cooked.
An 8-ounce serving of chicken lo mein -- a 1-cup portion -- contains 245 to 306 calories, according to MyFitnessPal. If you follow a 2,000-calorie diet, this accounts for 12.2 to 15.2 percent of the calories you may consume daily. The number of calories in a serving of chicken lo mein may vary, however, as the ratio of chicken to vegetables or chicken to noodles may differ, and the vegetables you choose may add more or fewer calories. An ideal number of calories for a meal ranges from 300 to 600, so be sure to lay out your meal plan accordingly.
The energy your body requires each day comes from the macronutrients you consume -- fat, protein and carbohydrates. Carbohydrates contribute the most calories to a 1-cup serving of chicken lo mein, at 28 to 45 gram. To help fuel your body at the optimal level, include a minimum of 130 gram of carbohydrates in your meal plan each day. Your meal plan should also incorporate 46 to 56 grams of protein. A 1-cup serving of chicken lo mein provides you with 17 to 19 grams. Finally, this portion of lo mein contains 3 to 10 grams of fat. Limit your fat intake to 20 to 35 percent -- 44 to 78 grams -- of your daily calories.
A 1-cup serving of chicken lo mein contains up to 6 to 9 grams of sugar. While the sugars found naturally in foods generally do not present a problem, those with sugar sensitivities may need to carefully monitor the sugar content in their diet. The Cleveland Clinic reports that Americans typically consume 22.2 teaspoons of sugar every day. Limit added sugar in your diet to 6 to 9 teaspoons per day, or 100 to 150 calories.
Vitamins and Minerals
Including chicken lo mein in your meal plan contributes significantly to your daily vitamin C intake. A one-cup serving of this dish contains 15 to 35 percent of the vitamin C your body requires, depending on the ingredients. You do not manufacture your own stores of vitamin C, so eating foods rich in this vitamin is important. To boost the vitamin C content of your lo mein, add additional bell peppers, chili peppers, fresh herbs, broccoli or cauliflower. Vitamin C plays a vital role in the health of your skin, blood vessels, tendons and ligaments, and your body heals slower if you do not get adequate levels in your diet. A 1-cup serving of chicken lo mein also provides 10 to 15 percent of the daily recommended intake of iron.
Despite chicken lo mein's high nutritional value, its sodium content may not make it the best choice for you. A 1-cup serving adds 420 to 1,150 milligrams to your daily meal plan. Best practices dictate that you limit your sodium intake to no more than 1,500 milligrams every day, according to the American Heart Association. Consider making chicken lo mein at home so you can carefully monitor the sodium that goes into it. Substitute low-sodium varieties of soy sauce for the recipe to lower sodium intake.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.