Understanding the Calorie Context of Chinese Takeaways
For many, a Chinese takeaway is a convenient and delicious treat, but it can also be a significant source of calories, fat, and sodium. The high energy density of many popular dishes is primarily due to specific cooking methods, high-fat ingredients, and Americanized recipes that often differ greatly from traditional Chinese cuisine. Restaurant portions also tend to be very large, leading to overconsumption. Understanding the factors at play can help you navigate the menu more healthily and enjoy your favorite dishes without derailing your nutritional goals.
The Impact of Cooking Methods and Ingredients
One of the biggest drivers of a Chinese takeaway's calorie count is how the food is prepared. Deep-frying is a common practice, adding a substantial amount of oil and fat to dishes. Items like egg rolls, prawn toast, crispy duck pancakes, and fried chicken balls are classic examples of deep-fried starters that pack a caloric punch before the main course even arrives. The batter on these items also contributes extra carbohydrates and absorbs more oil during the frying process. Even seemingly simple main courses can be prepared with excessive oil during stir-frying, boosting the fat content significantly.
Sauces also play a major role in a dish's nutritional profile. Thick, sticky sauces like those found in General Tso's chicken, orange chicken, and sweet and sour pork are typically high in added sugar, cornstarch, and salt. These components not only increase the calorie count but also contribute to weight gain and blood sugar spikes. In contrast, lighter, broth-based sauces or those with garlic and ginger contain fewer calories and offer more flavor without the sugar and fat.
The Problem with Portion Sizes and Sodium
Chinese takeaways are notorious for their large portion sizes, often providing enough food for two or more people in a single container. A main course portion of beef curry, for instance, can exceed recommended portion sizes by a large margin. This makes it easy to eat far more calories than intended. One large order of egg fried rice can contain up to 850 calories alone, making it a meal in itself rather than a side dish.
Beyond calories, Chinese takeaways are frequently very high in sodium. The liberal use of salt, soy sauce, monosodium glutamate (MSG), and other condiments like hoisin and oyster sauce drives up the sodium content. High sodium intake can lead to high blood pressure and an increased risk of heart disease and stroke. One survey found that a single portion of beef curry could contain over 100% of an adult's guideline daily amount for salt.
Comparing High-Calorie vs. Lower-Calorie Options
Making informed choices can dramatically alter the nutritional impact of your meal. The following table compares some common high-calorie and lower-calorie options to help guide your order.
| Dish Category | High-Calorie Options | Approx. Calories | Lower-Calorie Options | Approx. Calories |
|---|---|---|---|---|
| Starters | Prawn Crackers | 608 (ave. portion) | Steamed Dumplings | ~40 (per dumpling) |
| Egg Rolls | >220 (each) | Vegetable Spring Rolls | Lower fat/calories | |
| Mains | Sweet and Sour Chicken (in batter) | ~1,100 (per portion) | Moo Goo Gai Pan | ~170 (per cup) |
| General Tso's Chicken | ~1,500 (per order) | Shrimp with Garlic Sauce | ~279 (per cup) | |
| Beef Curry | High in saturated fat and salt | Beef and Broccoli | ~338 (per cup) | |
| Sides | Egg Fried Rice | ~727 (per portion) | Boiled Rice | 160 less calories per portion |
*Approximate values are based on survey data and can vary widely by restaurant and serving size.
How to Make a Healthier Chinese Takeaway Choice
It is possible to enjoy a Chinese takeaway as part of a balanced diet by making smart modifications. Here are some actionable tips:
- Prioritize steamed or boiled options. Choose dishes prepared with healthier cooking methods, such as steamed fish, steamed dumplings, or soups like hot and sour or egg drop.
- Fill up on vegetables. Opt for dishes with a high vegetable content, such as moo goo gai pan or beef and broccoli, and consider ordering a side of steamed mixed vegetables to boost fibre and nutrients.
- Watch the sauces. Ask for sauces on the side to control the amount you consume. Lighter, broth-based sauces are a better option than thick, sugary ones. A sauce can be a major source of hidden calories and sodium.
- Choose your carbs wisely. Pick boiled rice over egg fried rice to save a significant number of calories and fat. Share a portion of rice or noodles, and don't order multiple carb dishes like rice, chips, and noodles at once.
- Control your portions. Takeaway containers are often large, so consider splitting a single main course with a friend or saving half for another meal. Listening to your fullness cues is key to avoiding overeating.
- Be mindful of sodium. The high salt content of many dishes means you should balance your intake throughout the day by choosing low-sodium foods for your other meals. It may also be a good idea to avoid using extra soy sauce at the table.
For more specific guidance on ordering healthier takeout meals, consulting a dietitian can provide personalized advice and strategies. You can find more information about making healthier choices when dining out from reputable sources like the Food Standards Agency.
Conclusion
While the perception that Chinese takeaways are high in calories is largely true for many popular items, it's not an inherent quality of all Chinese cuisine. The calorie count is heavily influenced by Westernized preparations that rely on deep-frying, large quantities of oil, and high-sugar sauces. With conscious choices regarding cooking methods, ingredients, and portion sizes, you can significantly reduce the energy content of your meal. By favoring steamed or stir-fried vegetable-rich dishes, opting for boiled rice, and managing your sauce intake, it is entirely possible to enjoy a delicious Chinese takeaway that fits into a healthy, balanced diet.
