A Guide to a Healthy Diet: What's Healthy to Eat at the Chinese Restaurant?

October 9, 2025 •

5 min read

Traditional Chinese cuisine emphasizes balance and fresh ingredients, but many Westernized versions are high in sodium, sugar, and fat. Navigating the menu can be tricky, but with the right knowledge, you can make smart and delicious choices that align with your nutrition diet. Finding what's healthy to eat at the Chinese restaurant is all about prioritizing preparation methods and controlling portion sizes.

Quick Summary

Choose healthier options at Chinese restaurants by prioritizing steamed and stir-fried dishes over fried ones, selecting lean proteins and plenty of vegetables, and managing sauces and portion sizes. Consider options like steamed fish, vegetable stir-fries, and broth-based soups to reduce calorie and sodium intake.

Key Points

Opt for Steamed over Fried: Choose steamed dishes like dumplings and fish to significantly reduce fat and calories compared to deep-fried options.
Choose Broth-Based Soups: Start your meal with egg drop or hot and sour soup to feel fuller with fewer calories.
Request Sauce on the Side: Control your sodium and sugar intake by asking for sauces to be served on the side and using them sparingly.
Prioritize Vegetables and Lean Protein: Fill your plate with vegetable-heavy stir-fries, and opt for lean protein sources like chicken, tofu, or shrimp.
Select Brown Rice: Choose brown rice over white or fried rice for added fiber and nutrients, and be mindful of portion sizes.
Embrace Mindful Eating: Use chopsticks and share large portions to slow down your meal and prevent overeating.

Making Smarter Choices at Chinese Restaurants

Eating a healthy diet doesn't mean you have to skip your favorite Chinese food. By being mindful of preparation methods, ingredients, and portion sizes, you can enjoy a delicious and nutritious meal. The key is to avoid heavily fried dishes with sugary or rich sauces and instead opt for items that are steamed, boiled, or lightly stir-fried.

Prioritize Healthy Preparation Methods

One of the biggest factors influencing the healthiness of a Chinese dish is how it's cooked. The preparation method can drastically alter the calorie and fat content.

Best Cooking Methods:

Steaming: This method uses no added fat and perfectly preserves the nutrients in vegetables, fish, and dumplings.
Boiling/Brothing: Broth-based soups and boiled dishes are naturally lower in fat and a great way to start a meal.
Light Stir-Frying: When done with minimal oil, stir-frying is a quick way to cook a mix of vegetables and lean protein, retaining a lot of their nutritional value.
Braising: Cooking in a clay pot or braising can be a healthy method, as it often uses less oil than deep-frying.

Methods to Limit:

Deep-Frying: This method, used for dishes like General Tso's chicken, sweet and sour pork, and spring rolls, adds significant calories and unhealthy fats.
Heavy Sauces: Many sauces, especially sweet and sour, orange, or teriyaki, are loaded with sugar, sodium, and fat. Ask for sauce on the side to control your intake.
Battered Items: Anything with a crispy coating is likely deep-fried and should be limited.

Healthier Menu Selections

When ordering, look for dishes that naturally lend themselves to healthier preparation. Don't be afraid to ask for modifications, such as having your dish steamed instead of fried or asking for extra vegetables.

Appetizers:

Broth-based soups: Egg drop soup, hot and sour soup, or wonton soup (without the fried wontons) can be a low-calorie, filling way to start.
Steamed dumplings: A great option for protein and vegetables. Avoid the pan-fried versions.
Lettuce wraps: Often a fresh, low-carb starter, but be mindful of the filling's sauce.

Main Courses:

Steamed fish or seafood: Steamed fish with ginger and scallions is a traditional and healthy choice, rich in protein and omega-3s.
Beef and Broccoli: A classic, high in protein and fiber. Ask for the sauce on the side and a light preparation.
Moo Goo Gai Pan: A stir-fry with lean chicken and plenty of mushrooms and vegetables. Typically prepared with a lighter sauce.
Buddha's Delight: This vegetarian medley of mixed vegetables and tofu provides fiber and plant-based protein. Request it steamed for the healthiest version.
Szechuan Prawns: Lean protein with a spicy kick from chili peppers. Ask for a light sauce.

Grains and Sides:

Brown rice: Choose brown rice over white or fried rice for more fiber and nutrients.
Steamed vegetables: Request a side of steamed vegetables like bok choy or broccoli to increase your fiber and vitamin intake.

Comparison Table: Healthy vs. Less Healthy Options

To illustrate the difference, here is a comparison of typical menu items, highlighting the healthier choices.


Feature	Healthier Choices	Less Healthy Choices
Preparation	Steamed, boiled, lightly stir-fried, or braised	Deep-fried, battered, crispy
Sauce	Lightly sauced, sauce on the side, broth-based	Rich, thick, sugary, or heavy sauces
Dish Examples	Steamed Fish, Moo Goo Gai Pan, Beef and Broccoli, Steamed Dumplings	General Tso's Chicken, Sweet and Sour Pork, Fried Rice, Egg Rolls
Sodium	Lower, especially when sauces are on the side or minimal	High, often due to heavy sauces and MSG
Fat	Lower, as little or no oil is used	Higher, due to deep-frying and saturated fats
Fiber	Higher, with plenty of vegetables	Lower, often dominated by fried protein

Strategies for a Healthy Dining Experience

Beyond choosing the right dishes, a few simple strategies can help you maintain a balanced diet while enjoying Chinese food.

Mindful Eating Techniques

Portion Control: Chinese restaurant portions are often very large. Consider sharing an entree or packing half of it to take home before you start eating.
Eat with Chopsticks: Using chopsticks can help slow down your eating pace, giving your body time to register when it's full.
Fill up on veggies first: Make vegetables a significant portion of your plate. This ensures you get plenty of fiber and can help curb overeating.
Drink Tea: Opt for unsweetened tea or water instead of sugary sodas. Tea can also aid digestion.

Communicating Your Needs

Ask for customizations: Don't hesitate to ask your server for modifications. Many restaurants are happy to prepare dishes steamed, with less oil, or with sauce on the side.
Go light on soy sauce: Standard soy sauce is very high in sodium. Use it sparingly or ask for a low-sodium version if available.
Avoid MSG: If you are sensitive to MSG, ask the restaurant if they can prepare your dish without it.

Conclusion

Enjoying a nutritious meal at a Chinese restaurant is entirely possible with a little strategic thinking. By opting for steamed, boiled, or lightly stir-fried dishes, choosing lean proteins and plenty of vegetables, and controlling your sauce and portion sizes, you can create a satisfying and healthy experience. Focus on dishes like steamed fish, moo goo gai pan, and vegetable stir-fries, and consider starting with a broth-based soup. Your knowledge of what's healthy to eat at the Chinese restaurant will help you make better choices for your overall nutrition and well-being. For more heart-healthy eating tips, you can explore resources like the National Institutes of Health.

Further Steps for Healthy Chinese Takeout

Plan Ahead: Look at the menu online before you order to find the healthiest dishes and plan your meal.
Balance Your Meal: Make sure your plate consists of a balanced mix of vegetables, lean protein, and a moderate portion of whole grains like brown rice.
Sauce on the Side: Always ask for sauces, especially sweet and sour, orange, and teriyaki, to be served on the side so you can control how much you use.
Avoid Buffets: All-you-can-eat buffets can lead to overindulgence and often feature heavier, fried options.
Stay Hydrated: Drink plenty of water or unsweetened tea to help manage sodium intake and feel full.

Frequently Asked Questions

Some of the healthiest meals include steamed fish with vegetables, Moo Goo Gai Pan (chicken with vegetables), or beef and broccoli with the sauce on the side. These options prioritize lean protein and vegetables over heavy sauces and frying.

Chow mein is typically a healthier option than lo mein, as it contains fewer noodles and more vegetables. However, both dishes can be high in sodium and oil. Opt for a steamed vegetable side instead of noodles to make your meal even healthier.

Neither is particularly healthy, as both are typically deep-fried. The healthier alternative is to choose steamed vegetable dumplings or a broth-based soup as an appetizer.

To reduce sodium, ask for low-sodium soy sauce, request your dish to be prepared with less sauce, and avoid adding extra soy sauce at the table. Focus on dishes that use natural flavors like garlic and ginger.

No, fried rice is generally not a healthy choice because it is cooked with a lot of oil and often includes high-sodium ingredients. A better option is to ask for steamed brown rice or extra steamed vegetables instead.

Good vegetarian options include Buddha's Delight, steamed tofu and broccoli, or a vegetable stir-fry. Always specify no animal products, including no fish or oyster sauce.

Yes, it is best to avoid buffets if you are trying to eat healthy. They encourage overeating and often feature a large number of deep-fried and heavily sauced dishes.