Are Chinese Takeaways Healthy? Your Guide to Healthier Choices

November 22, 2025 •

4 min read

According to a SafeFood report, a typical Chinese takeaway meal can contain over 2,000 calories, 10 grams of salt, and large amounts of fat. However, this doesn't mean all Chinese takeaways are unhealthy, as the nutritional content varies significantly depending on the dishes ordered and cooking methods used.

Quick Summary

The healthiness of Chinese takeaways is determined by specific dish choices and preparation methods. While many popular options are high in fat, salt, and sugar, healthier alternatives exist by focusing on steamed items, lean proteins, and vegetables, as well as controlling sauces and portion sizes.

Key Points

Deep-fried vs. Steamed: Fried starters like spring rolls and prawn toast are high in fat and calories; steamed alternatives are much healthier.
High-Sodium Sauces: Sweet and sticky sauces, and those based on soy or oyster sauce, are high in salt and sugar; ask for sauce on the side or choose lighter, savory options.
Boiled vs. Fried Rice: Steamed or boiled rice is a healthier, lower-calorie choice than egg-fried rice, which is cooked with oil.
Choose Lean Protein and Veggies: Dishes like beef and broccoli, moo goo gai pan, or shrimp with garlic sauce provide protein and fiber while being less caloric.
Portion Control: Chinese takeaway portions are often large, containing enough calories for two meals; consider sharing or saving half for later.
The MSG Myth: The myth about MSG causing adverse health effects is largely unfounded, and it is recognized as safe by food regulatory bodies. The actual health concern with Chinese takeaways is often high fat and sodium levels.
Customization is Key: Don't be afraid to ask for less oil, more vegetables, or sauce on the side to significantly improve the nutritional profile of your meal.

The Double-Edged Wok: Why Some Chinese Takeaways Get a Bad Rap

Many popular Western-style Chinese takeaway dishes have earned a reputation for being unhealthy, and for good reason. Common culprits include excessive use of oil, salt, and sugar, which increase calorie and fat content dramatically. Items that are deep-fried, such as sweet and sour chicken balls, spring rolls, and prawn toast, are particularly high in calories and saturated fat. Sauces, like those for General Tso's or sweet and sour dishes, are often loaded with sugar and salt to create a more appealing flavor profile. Furthermore, large portion sizes often encourage overconsumption, pushing calorie and sodium intake well beyond daily recommendations.

High-Sodium Content and Its Effects

One of the most significant health concerns with many Chinese takeaway dishes is the incredibly high sodium content. This comes from sauces like soy sauce, hoisin sauce, oyster sauce, and even monosodium glutamate (MSG). Excess sodium intake is directly linked to high blood pressure, increasing the risk of heart disease and stroke. The notorious 'Chinese restaurant syndrome,' characterized by thirst and headaches, is largely attributed to this high sodium intake. Even seemingly simple choices like fried rice can contain significant amounts of salt from the preparation process.

Making Smarter Choices: A Guide to Healthier Ordering

It's entirely possible to enjoy a healthy and delicious Chinese takeaway meal with some careful menu navigation. The key lies in focusing on cooking methods and ingredients. Steamed, boiled, or grilled items are almost always better choices than deep-fried ones. Opting for lean proteins and plenty of vegetables can also drastically improve the nutritional value of your meal.

Healthier Alternatives on the Menu

To make a better choice, focus on specific dishes and preparation styles:

Soups: Broth-based soups like wonton, egg drop, or hot and sour are excellent low-calorie starters that can fill you up before the main course.
Steamed Dishes: Look for steamed dumplings instead of fried ones. Steamed fish or seafood dishes with vegetables are also a fantastic option.
Stir-Fries: Choose dishes like beef and broccoli, chicken with snow peas, or moo goo gai pan, which feature lean protein and plenty of vegetables. Ask for a light sauce or have the sauce on the side.
Rice Choice: Always opt for boiled or steamed rice over egg-fried rice, which adds unnecessary calories and fat from the oil.
Vegetable Dishes: Buddha's Delight or other vegetable-focused stir-fries are excellent, especially if you can request steamed tofu instead of fried.

Comparison of Healthy vs. Unhealthy Chinese Takeaway Dishes


Dish	Health Profile	Why?
Sweet and Sour Chicken Balls	Unhealthy	Battered and deep-fried, loaded with sugar and fat.
Beef and Broccoli	Healthier	Lean protein and high-fiber vegetables, especially if stir-fried with light sauce.
Egg Fried Rice	Unhealthy	Fried in oil, high in calories, and often cooked with excess soy sauce.
Boiled Rice	Healthier	Simple, low-calorie, and provides carbohydrates without added fat or salt.
Prawn Toast	Unhealthy	Deep-fried and high in saturated fat.
Steamed Dumplings	Healthier	Boiled or steamed, offering lean protein and vegetables.
General Tso's Chicken	Unhealthy	Fried chicken pieces drenched in a very sugary sauce.
Moo Goo Gai Pan	Healthier	A simple stir-fry with lean chicken and vegetables in a lighter sauce.

Customizing Your Order for Optimal Health

Beyond just choosing specific dishes, you can make a huge difference by customizing your order. Don't be afraid to ask for modifications. Requesting less oil, more vegetables, or sauce on the side are simple changes that can significantly improve the nutritional profile of your meal. Controlling portion sizes is also key; a single takeaway container is often meant for more than one person. Sharing with a friend or saving half for another meal can cut your calorie intake in half. Some restaurants may even offer smaller portions.

Ultimately, whether a Chinese takeaway is healthy depends on your choices. By avoiding deep-fried options, moderating portion sizes, and opting for dishes rich in vegetables and lean protein, you can enjoy a flavorful and satisfying meal without derailing your health goals. For more in-depth nutritional information on specific ingredients, consult reliable sources such as the Food Standards Agency, which also provides guidance for restaurants to make catering healthier.

Conclusion: Mindful Choices for a Balanced Meal

The verdict on whether Chinese takeaways are healthy is not black and white. While many traditional Westernized options are calorie-dense and high in sodium, the cuisine itself is rich in healthy possibilities. The key is to be a mindful consumer, equipped with the knowledge to make informed decisions. By prioritizing steamed preparations, lean protein, and plenty of vegetables while controlling sauces and portions, you can transform a potentially unhealthy fast-food choice into a balanced and nutritious meal that fits into a healthy lifestyle. It's all about making smarter choices and savoring the delicious flavors in moderation.

Frequently Asked Questions

No, not all Chinese takeaway food is unhealthy. While many popular Westernized dishes are high in fat, salt, and sugar, traditional Chinese cuisine and certain takeaway options can be very healthy. The healthiness depends on the ingredients, cooking methods (steaming vs. deep-frying), and sauces used.

The unhealthiest Chinese takeaway dishes are typically those that are deep-fried, heavily battered, or smothered in sweet and sticky sauces. Examples include sweet and sour chicken balls, General Tso's chicken, prawn toast, and egg fried rice.

Boiled or steamed rice is the healthiest option. Egg fried rice adds unnecessary calories and fat from the oil used in frying. Choosing steamed rice is a simple and effective way to reduce the overall fat and calorie content of your meal.

You can reduce calories by choosing steamed or stir-fried dishes instead of deep-fried ones, opting for lean protein like chicken or shrimp, and requesting extra vegetables. Additionally, asking for sauce on the side and controlling your portion size can significantly lower your calorie intake.

Scientific evidence suggests that MSG is generally recognized as safe for consumption in moderate amounts for most people. Concerns about MSG are often based on outdated myths. The main health issues with Chinese takeaways are more related to high fat, sodium, and sugar content from other ingredients.

A great choice for a healthy starter is a broth-based soup like wonton, egg drop, or hot and sour soup. These are low in calories and can help fill you up. Steamed vegetable dumplings are also a much better option than fried spring rolls or prawn crackers.

Stir-fries can be a healthy option, as they typically contain lean protein and vegetables. However, they can be high in sodium and oil. To make them healthier, ask for less oil, more vegetables, and have the sauce served on the side so you can control how much you use.

It is best to avoid sweet and sour dishes if you are concerned about your health. The sauce is typically high in sugar and calories, and the meat is often battered and deep-fried. A better alternative would be a vegetable or lean protein stir-fry with a lighter, less sugary sauce.

Large portions can be managed by sharing a meal with someone or saving half for a future meal. Many takeaway meals contain enough food for two servings. This helps to reduce your calorie and sodium intake from that single meal.