How many calories are in shrimp lo mein?
A 1-cup (200 g) serving of shrimp lo mein is 242 calories, and the dish runs 121 calories per 100 g — light, as takeout noodles go. The two-cup container most people actually bring home is 484. Protein is the pleasant surprise at 17.1 g a cup. Sodium, at 726 mg, is the catch.
You'd need to walk about 48 minutes to burn the 242 calories in a 1-cup (200 g) serving.
How long does it take to burn off shrimp lo mein?
A 1-cup (200 g) serving is 242 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 242 kcal |
|---|---|
| Walking, brisk | 48 min |
| Cycling, moderate | 30 min |
| Swimming, moderate | 35 min |
| Jogging | 28 min |
| Weight training, moderate | 54 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (200 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Shrimp lo mein quick facts
- US servings from one ounce to a takeout container
- Beef and meatless lo mein
- Shrimp chow mein with noodles and without
- Sodium is the row to watch here
- How does shrimp lo mein compare?
- Most popular shrimp lo mein brands
- Shrimp lo mein FAQs
Shrimp lo mein quick facts
The figures below come from the FNDDS survey record 2708800, "Lo mein, with shrimp". It is the one USDA entry that describes the finished plate — soft wheat noodles, shrimp, vegetables and sauce tossed together — which is what someone holding a takeout box is looking at. The chow mein and chop suey records are a different dish, built around sauce and vegetables with the noodles fried, served on the side, or absent altogether, so averaging them into this page would blur a real difference.
USDA gives 1 cup as the household measure, and 1 cup weighs 200 g. That is the serving used in the middle column.
| Nutrient | Per 100 g | Per 1 cup (200 g) | % Daily Value |
|---|---|---|---|
| Calories | 121 | 242 | — |
| Total fat | 2.21 g | 4.4 g | 6% |
| Saturated fat | 0.48 g | 1.0 g | 5% |
| Carbohydrate | 16.24 g | 32.5 g | 12% |
| Dietary fiber | 1 g | 2.0 g | 7% |
| Total sugars | 2.08 g | 4.2 g | — |
| Protein | 8.56 g | 17.1 g | 34% |
| Sodium | 363 mg | 726 mg | 32% |
| Cholesterol | 44 mg | 88 mg | 29% |
| Potassium | 119 mg | 238 mg | 5% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you would see on a package label are missing: added sugars and trans fat. FNDDS does not publish either value for mixed restaurant-style dishes, so they are left out rather than guessed at. Total sugars, at 4.2 g a cup, has no Daily Value of its own under the FDA labeling rules, which is why that cell is a dash.
US servings from one ounce to a takeout container
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 34 kcal |
| Per 100 g | 100 g | 121 kcal |
| 1 cup, USDA household measure | 200 g | 242 kcal |
| 1 1/2 cups | 300 g | 363 kcal |
| 2 cups, a full takeout container | 400 g | 484 kcal |
Only the 1-cup line is a USDA serving. The ounce, the cup and a half and the two-cup container are our own arithmetic from the USDA 100 g figure, scaled straight up with no rounding tricks in between.
The gap between those last two lines is where most calorie counts go wrong. People picture a cup because that is what a nutrition site shows them, then eat from a container holding twice that. Weighing the box once, on any kitchen scale, settles it for good: 400 g of noodles is 484 calories, not 242.
Beef and meatless lo mein
Swapping the protein barely moves the calories, because the noodles do most of the counting. What it moves is the protein column.
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Lo mein with shrimp | 121 kcal | 1 cup (200 g) | 242 kcal |
| Lo mein, NFS | 121 kcal | 1 cup (200 g) | 242 kcal |
| Lo mein, meatless | 121 kcal | 1 cup (200 g) | 242 kcal |
| Lo mein with beef | 129 kcal | 1 cup (200 g) | 258 kcal |
| P.F. Chang's frozen shrimp lo mein | 140 kcal | 1 1/4 cups (229 g) | 321 kcal |
USDA lists the meatless, NFS and beef records per 100 g only, so the cup figures in that table are our arithmetic from the 100 g values, not USDA servings. Beef lands 8 calories per 100 g above shrimp, which works out to 16 calories on a cup — small enough to ignore on any given night.
Protein is the real split. Shrimp lo mein carries 8.56 g per 100 g; the meatless and unspecified rows carry 4.77 g, close to half. Order the vegetable version and you have swapped a 17 g protein dinner for a 9.5 g one at the same calorie cost.
Frozen boxes sit slightly heavier than the restaurant record. A P.F. Chang's frozen shrimp lo mein is 140 calories per 100 g, and the whole 229 g tray is 321. A Wok Street single-serve package weighs 416 g and totals 570 calories, more than double a USDA cup. Two Wegmans versions run the other way, 100 and 93 calories per 100 g, because they are saucier and lighter on noodles.
Shrimp chow mein with noodles and without
Chow mein is the dish people confuse with lo mein most often, and the numbers behave in a way that is easy to get backwards.
| Version | Per 100 g | US serving | Calories |
|---|---|---|---|
| Shrimp lo mein | 121 kcal | 1 cup (200 g) | 242 kcal |
| Shrimp chow mein with noodles | 117 kcal | 1 cup (220 g) | 257 kcal |
| Shrimp chow mein, no noodles | 69 kcal | 1 cup (220 g) | 152 kcal |
Per 100 g, chow mein with noodles is the lighter dish: 117 against 121. Per cup it is the heavier one, 257 against 242, because a cup of it weighs 220 g rather than 200 g. Same food, two honest numbers, opposite answers. Density and serving weight have to travel together or the comparison means nothing.
Drop the noodles and the arithmetic changes shape. The noodle-free shrimp version is 69 calories per 100 g, 43% below shrimp lo mein, yet protein holds at 8.8 g per 100 g against 8.56 g. Carbohydrate is what leaves: 4.27 g per 100 g instead of 16.24 g. Among the FNDDS mixed-dish records on this page, only those two chow mein rows come in lighter than shrimp lo mein per 100 g.
The other difference is fat. Chow mein with noodles has 4.03 g per 100 g against 2.21 g here, nearly double, which is the frying and the extra sauce rather than the shrimp.
Sodium is the row to watch here
For a takeout noodle dish, 242 calories a cup is modest. The salt is not. One cup delivers 726 mg of sodium, 32% of the 2,300 mg Daily Value, which is roughly a third of a teaspoon of table salt stirred through your noodles. Eat the two-cup container and you are at 1,452 mg, 63% of the day, from a single 484-calorie meal. The Dietary Guidelines for Americans put the 2,300 mg ceiling in the same place as the FDA label does.
That is the practical trade-off on this page. Calories climb slowly, sodium climbs fast, and the two do not track each other. If you are watching salt, the noodle-free stir-fry at 263 mg per 100 g is the better pick; if you are watching calories only, lo mein is already one of the lighter things on a takeout menu.
Two columns earn the dish its keep. Protein is 17.1 g a cup, 34% of the Daily Value, mostly from the shrimp — strong for a plate of noodles. Cholesterol comes with it, 88 mg a cup or 29% of the 300 mg Daily Value, which is simply what shrimp does. Fiber is thin at 2.0 g, 7% of the day, since white wheat noodles bring almost none; adding the vegetable-heavy half of the container helps, and MyPlate is a reasonable place to see how the rest of the plate should look.
How does shrimp lo mein compare?
| Dish | Per 100 g | US serving | Calories |
|---|---|---|---|
| Shrimp lo mein | 121 kcal | 1 cup (200 g) | 242 kcal |
| Shrimp chow mein with noodles | 117 kcal | 1 cup (220 g) | 257 kcal |
| Shrimp chow mein, no noodles | 69 kcal | 1 cup (220 g) | 152 kcal |
| Lo mein with beef | 129 kcal | 1 cup (200 g) | 258 kcal |
The beef line is scaled from the USDA 100 g value, since that record has no cup weight of its own.
Our take: if the goal is weight loss, order the shrimp chow mein without noodles — 152 calories a cup, 90 fewer than lo mein, with the protein essentially untouched. If the goal is a dinner that keeps you full, shrimp lo mein wins on the cup: 242 calories buying 17.1 g of protein and 32.5 g of carbohydrate is a genuinely efficient plate, and 90 calories is a poor reason to give up the noodles. Beef adds 16 calories a cup and is not worth arguing about. The decision that matters is not which dish, but how much of the container you eat in one sitting.
Most popular shrimp lo mein brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| P.F. Chang's Shrimp Lo Mein | 140 cal |
| Wok Street Shrimp Lo Mein | 137 cal |
| Tastee Choice Shrimp Lo Mein | 126 cal |
| Hannaford Shrimp Lo Mein Skillet Meal | 126 cal |
| Wegmans Kung Pao Shrimp Lo Mein | 100 cal |
| Wegmans General Tso's Shrimp Lo Mein | 93 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Shrimp lo mein FAQs
How many calories are in shrimp lo mein?
242 calories in a 1-cup (200 g) serving, or 121 calories per 100 g, using the USDA FNDDS record for lo mein with shrimp. A two-cup takeout container of 400 g comes to 484 calories. The noodles carry the carbohydrate, and the shrimp carries the 17.1 g of protein in that cup.
How many calories in 1 cup of shrimp lo mein?
One cup weighs 200 g and holds 242 calories, with 32.5 g of carbohydrate, 17.1 g of protein and 4.4 g of fat. That cup is a USDA household measure, not our own estimate. Sodium is the number that climbs fastest in it: 726 mg, or 32% of a day's Daily Value.
How much protein is in shrimp lo mein?
17.1 g of protein in a 1-cup (200 g) serving, which is 34% of the 50 g Daily Value, from 8.56 g per 100 g. That is high for a noodle dish, and the shrimp does the work: the meatless lo mein record carries only 4.77 g per 100 g.
How much sodium is in shrimp lo mein?
726 mg per 1-cup (200 g) serving, 32% of the 2,300 mg Daily Value, scaled from 363 mg per 100 g. That is about a third of a teaspoon of table salt. A two-cup takeout portion doubles it to 1,452 mg, 63% of the day, before anything else you eat.
Is shrimp lo mein healthy?
At 121 calories per 100 g it is one of the lighter takeout noodle dishes, and a cup gives 17.1 g of protein for only 4.4 g of fat. Salt is the trade-off: 726 mg a cup, 32% of the Daily Value. Fiber is thin at 2.0 g a cup.
Shrimp lo mein vs shrimp chow mein: which has fewer calories?
Per 100 g chow mein with noodles is slightly lighter, 117 against 121. Per serving it flips, because a USDA cup of chow mein weighs 220 g and lands at 257 calories against 242 for lo mein. Chow mein also carries nearly double the fat, 4.03 g per 100 g.
How many calories in takeout shrimp lo mein?
Roughly 484 calories for a two-cup (400 g) container, which is our own arithmetic from the USDA 100 g figure rather than a USDA serving. Restaurant portions are usually bigger than the 1-cup measure people picture, and a heavy hand with oil in the wok is not in the FNDDS record.
How many carbs are in shrimp lo mein?
32.5 g of carbohydrate in a 1-cup (200 g) serving, 12% of the 275 g Daily Value, including 2.0 g of fiber and 4.2 g of total sugars. Per 100 g that is 16.24 g. The noodles are the source: the noodle-free shrimp version drops to 4.27 g per 100 g.
Similar foods
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- Snow Cone — 256 cal per snow cone
- Tuna steak — 185 cal per steak, 6 oz
Count it without the math
Point the camera at the container and BodyPal counts the noodles and the shrimp for you.
