Shrimp Lo Mein - Calorie & Ingredient Breakdown
Original recipe: Shrimp Lo Mein - The Woks of Life by Bill
The Recipe
Shrimp Lo Mein
Prep: 30 min | Cook: 15 min | Serves: 6
Ingredients
| Ingredient | Amount |
|---|---|
| Shrimp (peeled, deveined) | 12 oz (340g, 31/40 size) |
| Fresh lo mein noodles | 1 pound |
| Sugar | 1/2 teaspoon |
| Regular soy sauce | 1 1/2 tablespoons |
| Dark soy sauce | 2 teaspoons |
| Oyster sauce | 1 tablespoon |
| Sesame oil | 1/2 teaspoon |
| Ground white pepper | 1/8 teaspoon |
| Vegetable oil | 3 tablespoons (divided) |
| Garlic (minced) | 2 cloves |
| Button or cremini mushrooms (sliced) | 6 |
| Carrot (julienned) | 1 medium |
| Bamboo shoots (sliced) | 1/2 cup |
| Water chestnuts | 1/2 cup |
| Shaoxing wine | 1 tablespoon |
| Napa cabbage | 3 cups |
| Snow peas (trimmed) | 1 cup |
| Fresh mung bean sprouts | 1 cup |
| Scallions (cut into 2-inch pieces) | 2 |
Directions
- Take the shrimp and noodles out of the refrigerator and let them come to room temperature. Soak the unopened noodle bag in hot water to warm them without making them soggy.
- If using dried linguini as a substitute, cook until al dente, drain, and toss with 1 tablespoon of vegetable oil to prevent sticking. Prepare noodles just before cooking.
- Combine the sugar, soy sauces, oyster sauce, sesame oil, and white pepper in a bowl until the sugar dissolves. Set aside.
- Heat a large wok over high heat until it just starts to smoke. Add 1 tablespoon oil, spread the shrimp around the wok, and sear for 10-15 seconds per side. Transfer to a plate.
- Return the wok to the highest heat. Add 2 tablespoons oil and garlic. After a few seconds, add mushrooms, carrots, bamboo shoots, and water chestnuts. Stir-fry for 30 seconds.
- Spread Shaoxing wine around the perimeter of the wok, add napa cabbage, and stir-fry for 30 seconds. Spread the noodles over the vegetables and stir for 1 minute.
- Add the sauce mixture and mix until everything is well combined. Stir-fry for 30 seconds using a scooping motion. Add the shrimp, snow peas, bean sprouts, and scallions. Mix well for 2 minutes and serve.
Key tip: Keep everything at room temperature before stir-frying. Cold noodles and proteins will lower the wok's heat, leading to mushy, steamed vegetables instead of that signature wok hei char.
Nutrient Card
Shrimp Lo Mein (per serving)
Calories: 328
Protein: 20g
Fat: 11g
Saturated: 1.5g
Carbs: 38g
Fiber: 4g
Sugar: 4g
Sodium: ~908mg
Cholesterol: ~176mg
Full Nutrition Breakdown
Here is the ingredient-by-ingredient calorie breakdown of one serving of Shrimp Lo Mein, based on the full recipe divided by 6.
| Ingredient | Serving (per person) | Calories | Protein | Fat | Carbs | Fiber |
|---|---|---|---|---|---|---|
| Shrimp | 2 oz (57g) | 56 | 12g | 0.8g | 0g | 0g |
| Lo mein noodles | 2.7 oz (76g) | 150 | 4.5g | 1.5g | 28g | 1.2g |
| Vegetable oil | 1.5 tsp (7g) | 60 | 0g | 7g | 0g | 0g |
| Soy sauce (regular + dark) | ~1 tsp combined | 4 | 0.4g | 0g | 0.4g | 0g |
| Oyster sauce | 1/2 tsp | 2 | 0.1g | 0g | 0.3g | 0g |
| Sesame oil | ~1/12 tsp | 3 | 0g | 0.3g | 0g | 0g |
| Sugar | 1/12 tsp | 1 | 0g | 0g | 0.3g | 0g |
| Mushrooms | 1 mushroom (20g) | 4 | 0.5g | 0g | 0.7g | 0.2g |
| Carrot | ~10g | 4 | 0.1g | 0g | 1g | 0.3g |
| Bamboo shoots | 2 tbsp (20g) | 4 | 0.4g | 0g | 0.7g | 0.3g |
| Water chestnuts | 2 tbsp (20g) | 10 | 0.2g | 0g | 2.4g | 0.3g |
| Napa cabbage | 1/2 cup (45g) | 6 | 0.5g | 0.1g | 1g | 0.5g |
| Snow peas | ~17g | 7 | 0.5g | 0g | 1.3g | 0.4g |
| Bean sprouts | ~17g | 5 | 0.5g | 0g | 1g | 0.3g |
| Shaoxing wine | 1/2 tsp | 3 | 0g | 0g | 0.2g | 0g |
| Scallions | 1/3 stalk | 2 | 0.1g | 0g | 0.4g | 0.1g |
| Garlic | 1/3 clove | 1 | 0g | 0g | 0.3g | 0g |
| White pepper | dash | 0 | 0g | 0g | 0g | 0g |
| TOTAL | ~322 | ~19.8g | ~9.7g | ~38g | ~3.6g |
Note: The site lists 328 kcal per serving. Small differences arise from brand variation in fresh noodles and exact shrimp size. Actual values may vary by 5-10% depending on your ingredients.
Where Your Calories Actually Come From
| Component | Calories | % of Total |
|---|---|---|
| Lo mein noodles | 150 | 46% |
| Vegetable oil | 60 | 18% |
| Shrimp | 56 | 17% |
| Vegetables (all combined) | 43 | 13% |
| Sauces and seasonings | 13 | 4% |
| Shaoxing wine | 3 | 1% |
The noodles are almost half of the entire dish's calories, which makes sense for a stir-fried noodle dish. What catches most people off guard is the vegetable oil - just 1.5 teaspoons per serving accounts for nearly a fifth of the calories, more than the shrimp itself.
Macro Split
| Macro | Grams | Calories from Macro | % of Total Calories |
|---|---|---|---|
| Protein | 20g | 80 cal | 24% |
| Fat | 11g | 99 cal | 30% |
| Carbs | 38g | 152 cal | 46% |
| Fiber | 4g | - | - |
This is a well-balanced macro profile. The 24% protein from shrimp makes this a better protein source than many noodle dishes (most lo mein recipes hover around 12-15% protein). The carb-forward split is expected from any noodle-based meal, but the fat stays moderate because stir-frying in a hot wok uses less oil than deep-frying or pan-frying.
Health Benefits at a Glance
| Ingredient | Key Nutrient/Compound | What Research Says |
|---|---|---|
| Shrimp | Astaxanthin and selenium | Astaxanthin is the antioxidant that gives shrimp its pink color. Research links it to improved skin elasticity and reduced UV damage. Selenium supports thyroid function and immune defense - a single serving here gives you about 40% of your daily needs. Great for energy levels and keeping your metabolism running smoothly. |
| Napa cabbage | Vitamin C and glucosinolates | Napa cabbage is a cruciferous vegetable rich in glucosinolates, compounds that research links to anti-inflammatory and anti-cancer properties. The vitamin C content supports collagen production - good news for skin, hair, and nail health. It's also extremely low calorie, making it a weight loss-friendly way to bulk up any stir-fry. |
| Snow peas | Vitamin K and vitamin C | Snow peas pack a solid dose of vitamin K, which is essential for blood clotting and bone health. Research suggests adequate vitamin K intake is associated with higher bone mineral density. They also provide vitamin C for immune support and iron absorption. |
| Bean sprouts | Folate and vitamin C | Bean sprouts are surprisingly nutrient-dense for their calorie count. They're rich in folate, which supports cell repair and energy production. Research links adequate folate intake to improved mood regulation and reduced fatigue. A great gut health ingredient thanks to their fiber and water content. |
| Garlic | Allicin | Even in small amounts, garlic provides allicin, a sulfur compound with well-documented anti-inflammatory and antimicrobial properties. Research links regular garlic consumption to improved cardiovascular markers and better blood pressure regulation. It also supports immune function during cold and flu season. |
This meal is a solid choice if you want a lighter noodle dish that still delivers meaningful protein from the shrimp. The combination of cruciferous vegetables (napa cabbage) and allium (garlic, scallions) gives you a nice anti-inflammatory base. If you're watching your weight, the 328 calories per serving is very manageable, and the 20g of protein will help keep you full longer than a typical veggie lo mein.
Smarter Swaps (With Real Numbers)
Swap 1: Shirataki noodles instead of lo mein noodles
| Calories | Carbs | Protein | Fat | |
|---|---|---|---|---|
| Lo mein noodles (2.7 oz) | 150 | 28g | 4.5g | 1.5g |
| Shirataki noodles (2.7 oz) | 10 | 2g | 0g | 0g |
| Savings | -140 cal | -26g carbs | -4.5g | -1.5g |
Swap 2: Spray oil instead of vegetable oil
| Calories | Fat | |
|---|---|---|
| Vegetable oil (1.5 tsp) | 60 | 7g |
| Oil spray (~1 second) | 8 | 1g |
| Savings | -52 cal | -6g fat |
Swap 3: Double the shrimp, halve the noodles
| Calories | Protein | Carbs | |
|---|---|---|---|
| Standard ratio | 328 | 20g | 38g |
| Double shrimp, half noodles | 253 | 32g | 14g |
| Savings | -75 cal | +12g protein | -24g carbs |
Swap 4: Low-sodium soy sauce
| Sodium | |
|---|---|
| Regular soy sauce (1.5 tbsp total) | ~870mg |
| Low-sodium soy sauce (1.5 tbsp total) | ~530mg |
| Savings | ~340mg sodium |
The Ultra-Lean Stack: All Swaps Combined
If you use shirataki noodles, spray oil, double the shrimp, and switch to low-sodium soy sauce, your per-serving totals drop to approximately:
| Standard | Ultra-Lean | |
|---|---|---|
| Calories | 328 | ~138 |
| Protein | 20g | 32g |
| Fat | 11g | 4g |
| Carbs | 38g | 4g |
| Sodium | 908mg | ~570mg |
That is a 58% calorie reduction while nearly doubling the protein. The texture will be different with shirataki noodles, but the wok hei flavor and sauce still come through.
Fit It Into Your Day
| Daily Target | Recipe % of Day | Remaining Calories | What That Leaves You |
|---|---|---|---|
| 1,500 cal | 22% | 1,172 cal | A solid lunch - leaves plenty for breakfast and dinner plus a snack |
| 2,000 cal | 16% | 1,672 cal | Very light for a main meal - you could easily have seconds |
| 2,500 cal | 13% | 2,172 cal | Barely dents your budget - ideal if you're bulking or very active |
| 3,000 cal | 11% | 2,672 cal | Almost a snack-sized portion relative to your daily needs |
Common Pairings and What They Add
| Side | Calories | Running Total |
|---|---|---|
| Shrimp Lo Mein (1 serving) | 328 | 328 |
| Egg drop soup (1 cup) | 73 | 401 |
| Spring roll (1 piece) | 110 | 511 |
| Steamed rice (1/2 cup) | 103 | 614 |
| Pot stickers (3 pieces) | 210 | 824 |
A single serving of lo mein with a cup of egg drop soup and one spring roll keeps you at about 511 calories - a very reasonable full Chinese takeout meal. Add the pot stickers and steamed rice, though, and you're over 800 calories.
How It Compares
| Version | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Homemade Shrimp Lo Mein (this recipe) | 328 | 20g | 11g | 38g |
| Typical Chinese takeout shrimp lo mein | 490 | 16g | 20g | 52g |
| Panda Express chow mein (side) | 510 | 13g | 22g | 64g |
| Homemade chicken lo mein | 380 | 22g | 14g | 40g |
| Veggie lo mein (no protein) | 290 | 8g | 10g | 42g |
This homemade version saves you roughly 160 calories compared to takeout, mainly because restaurants use significantly more oil and noodles. The protein is also higher here because the shrimp-to-noodle ratio is more generous than what you'd get from most takeout portions.
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Recipe from The Woks of Life by Bill. Nutrition data sourced from USDA FoodData Central. Individual results vary by brand, cooking method, and portion accuracy. When in doubt, weigh your ingredients.