Enjoying a 1 container (283 g) Chicken Chow Mein (10 oz) for lunch or dinner may sound tempting, but have you ever wondered about its nutritional value? Let's dive deep into the calories and other macronutrients this dish offers so you can make an informed decision. At 280 calories, it's important to know what your body is consuming in terms of nutrition.

This dish is rich in proteins, carbohydrates, and fats, which are the main macronutrients that our body needs to function properly. According to the USDA FoodData Central, one serving of Chicken Chow Mein contains 18 grams of protein, 38 grams of carbohydrates, and 4 grams of fat. It also offers essential micronutrients like Vitamin A, Vitamin C, and Iron.

In this article, we'll discover the nutritional value of 1 container (283 g) Chicken Chow Mein (10 oz) and its impact on your health. We'll also provide some insights into how you can make the dish healthier by swapping some ingredients or modifying the preparation methods. Let's get started!

Calories per Serving

One serving of Chicken Chow Mein contains 280 calories, which is a moderate amount. If you want to track your calorie intake, it's important to know how many servings you've consumed. Eating more than the recommended serving size may lead to weight gain or other health issues. However, the calorie count may vary depending on the brand, ingredients, or preparation method. Therefore, it's always a good idea to read the nutrition label and ingredient list before buying any packaged food.

Protein Content

One serving of Chicken Chow Mein provides 18 grams of protein, which is a decent amount. Protein is essential for building and repairing tissues, promoting muscle growth, and supporting the immune system. If you're following a high-protein diet, combining Chicken Chow Mein with other protein sources like tofu, eggs, or beans can help you meet your daily protein needs.

Carbohydrate Content

One serving of Chicken Chow Mein contains 38 grams of carbohydrates, primarily from rice and noodles. Carbohydrates are the main source of energy for our body and brain, but consuming too many carbs can lead to spikes in blood sugar levels and insulin resistance. To make your Chicken Chow Mein healthier, you can opt for brown rice or whole-grain noodles, which have a higher fiber content and lower glycemic index, meaning they release energy gradually and keep you fuller for longer.

Fat Content

One serving of Chicken Chow Mein contains 4 grams of fat, which is a moderate amount. While dietary fat is necessary for cell function, hormone production, and nutrient absorption, excess fat intake can contribute to weight gain and heart disease. To reduce the fat content of your Chicken Chow Mein, you can skip the deep-frying step and sauté the chicken and vegetables in a non-stick pan with minimal oil. You can also use low-sodium soy sauce or broth instead of high-fat sauces or dressings.

Sugar Content

One serving of Chicken Chow Mein contains 3 grams of sugar, which is a reasonable amount. Eating too much sugar can lead to tooth decay, weight gain, and metabolic disorders like diabetes. To reduce the sugar content of your Chicken Chow Mein, you can avoid sweetened sauces or toppings and choose fresh herbs or spices to add flavor. You can also experiment with natural sweeteners like honey, maple syrup, or stevia, in moderation.

Sodium Content

One serving of Chicken Chow Mein contains 680 milligrams of sodium, which is a high amount. Consuming too much sodium can increase blood pressure, fluid retention, and risk of heart disease. To lower the sodium content of your Chicken Chow Mein, you can choose low-sodium soy sauce or broth instead of regular ones, use less salt in cooking, and avoid adding extra salt at the table. You can also rinse the canned vegetables or beans to reduce their sodium content.

Dietary Fiber Content

One serving of Chicken Chow Mein contains 2 grams of dietary fiber, which is a low amount. Fiber is essential for maintaining digestive health, regulating blood sugar levels, and reducing cholesterol levels. To increase the fiber content of your Chicken Chow Mein, you can add more vegetables like broccoli, carrots, or bell peppers, or use whole-grain rice or noodles instead of refined ones. You can also snack on fruits or nuts between meals to get more fiber.

Vitamin A Content

One serving of Chicken Chow Mein provides 14% of the daily value for Vitamin A, which is a good amount. Vitamin A is crucial for promoting vision, immune function, and skin health. To increase the Vitamin A content of your Chicken Chow Mein, you can add more orange or green vegetables like carrots, sweet potatoes, spinach, or kale. You can also snack on fruits like mangoes, apricots, or cantaloupes to get more Vitamin A.

Vitamin C Content

One serving of Chicken Chow Mein provides 30% of the daily value for Vitamin C, which is a high amount. Vitamin C is essential for promoting immunity, wound healing, and collagen production. To increase the Vitamin C content of your Chicken Chow Mein, you can add more citrus fruits like oranges, lemons, or grapefruits, or bell peppers, broccoli, or tomatoes. You can also drink herbal teas like rosehip, hibiscus, or elderberry for more antioxidants and Vitamin C.

Iron Content

One serving of Chicken Chow Mein provides 10% of the daily value for Iron, which is a moderate amount. Iron is essential for producing hemoglobin, a protein that carries oxygen in red blood cells, and preventing anemia. To increase the Iron content of your Chicken Chow Mein, you can add more poultry, seafood, or red meat if you're not a vegetarian, or plant-based sources like spinach, lentils, or fortified cereals. You can also eat Vitamin C-rich foods with your meals to enhance Iron absorption.