Can takeout be healthy? The ultimate guide to smarter ordering

January 6, 2026 •

4 min read

Studies suggest that a significant proportion of daily calories for many people comes from food prepared outside the home. This often leads to concerns, but can takeout be healthy? The answer is a resounding yes, provided you know what and how to order.

Quick Summary

Making healthy takeout choices is possible by focusing on preparation methods, portion control, and ingredient awareness. Small adjustments can align your takeout habits with your wellness goals without sacrificing flavor.

Key Points

Check Menus Online: Research restaurants and menu options before ordering to make informed, healthy choices.
Prioritize Preparation Methods: Opt for steamed, grilled, or baked dishes over fried, battered, or creamy ones to reduce fat and calories.
Control Portions and Sauces: Ask for dressings and sauces on the side, and either share large entrees or save half for later.
Boost with Vegetables: Order extra vegetables or add your own at home to increase fiber, vitamins, and minerals.
Embrace Lean Proteins and Whole Grains: Choose lean cuts of meat like chicken or fish, and opt for brown rice or whole-grain options where available.
Avoid Sugary Drinks: Skip the soda and opt for water or unsweetened beverages to save on empty calories.

The Core Challenges with Typical Takeout

Traditional takeout often presents a few key challenges for anyone trying to eat healthier. A dietitian's guide points out that popular takeout menus often use processed ingredients and double the calorie load of home-cooked meals. The main culprits are the liberal use of extra fats and sauces, as well as oversized portions. Furthermore, many takeaway meals are packed with fat, low in fiber, and heavy on refined carbohydrates. Salt is also a major issue, with many restaurant meals exceeding the entire daily recommendation for sodium.

Oversized Portions

Restaurant portion sizes have grown significantly over the years, often representing enough food for two or more people. This can lead to overeating, even if the food is otherwise healthy. Many restaurants package generous servings, making it a challenge to practice mindful eating unless you're intentionally setting a portion aside for later.

Hidden Fats and Sugars

What seems like a healthy stir-fry could be swimming in high-sodium soy sauce or sugary sweet-and-sour sauce. Similarly, creamy curries are high in saturated fat due to coconut milk, and dressings on salads can be calorie bombs. These hidden additions can dramatically increase the calorie and fat content of your meal.

Strategies for Healthier Takeout Choices

The key to healthier takeout isn't about avoidance but about making informed decisions. Here are some smart strategies for various cuisines:

Chinese Takeout Tips

Prioritize steamed dishes: Choose steamed dumplings or steamed greens over their deep-fried or battered counterparts, such as spring rolls or crispy shredded beef.
Control the rice: Opt for plain steamed rice instead of egg fried rice to cut down on fat and calories. If you can get brown rice, that's an even better whole-grain option.
Choose broth-based soups: Wonton or egg drop soup are better appetizer choices than fried starters.

Italian Cuisine

Opt for tomato-based sauces: Go for marinara or pomodoro sauces instead of rich, creamy alfredo sauces to save on saturated fat and calories.
Think thin crust: A thin-crust or flatbread pizza with vegetable toppings is a far healthier option than a deep-dish pizza with processed meat.
Embrace bruschetta: Choose bruschetta over fatty garlic bread as an appetizer.

Indian Cuisine

Go for Tandoori: Tandoori chicken or grilled kebabs are lean, protein-rich options marinated in yogurt and spices, making them a better choice than creamy masala or korma dishes.
Load up on legumes: Dishes like dal (lentils) and chana masala (chickpeas) are excellent plant-based, fiber-rich choices.
Side with caution: Opt for plain rice and chapatti over high-fat pilau rice or heavy naan bread.

Mexican Food

Bowl over burrito: Skip the high-calorie flour tortilla in a burrito and opt for a burrito bowl with a base of lettuce or half-greens, half-rice.
Go grilled: Choose grilled fish, chicken, or shrimp tacos over fatty ground beef or steak options.
Side wisely: Load up on fajita veggies and fresh salsa, and opt for guacamole over sour cream or cheese.

Your Action Plan for Healthier Ordering

Look Online First: Before ordering, check the restaurant's website for nutritional information or healthier options indicated on the menu.
Request 'On the Side': Always ask for dressings, sauces, and condiments on the side to control the amount you use.
Prioritize Veggies: Order extra vegetables or a side salad to boost fiber and nutrients, which will also help you feel full.
Share Portions: Splitting a large entree with a friend or saving half for the next day is an effective way to manage portion size.

Healthier vs. Unhealthier Takeout Options: A Comparison


Cuisine	Unhealthier Option (High Fat/Sodium)	Healthier Swap (Lower Calorie/Higher Nutrients)
Chinese	Sweet & Sour Battered Pork with Egg Fried Rice	Steamed Fish or Chicken with Stir-Fried Vegetables and Plain Rice
Italian	Pepperoni & Extra Cheese Deep-Dish Pizza	Thin Crust Pizza with Veggies and Light Cheese
Indian	Chicken Tikka Masala with Naan and Pilau Rice	Chicken Tandoori with Vegetable Curry and Chapatti
Fast Food	Double Bacon Cheeseburger with Fries and Shake	Single Patty Burger (no mayo/cheese) with Side Salad and Water
Mexican	Beef Burrito with Sour Cream and Cheese	Chicken Burrito Bowl with Fajita Veggies, Salsa, and Guacamole

Upgrade Your Takeout at Home

Even with a less-than-perfect order, you can make significant improvements at home. Have some fresh vegetables, like spinach, broccoli, or bell peppers, ready to quickly steam or sauté. Mix them into your takeout dish to increase fiber and nutrient density. For a burrito bowl, add extra lettuce and salsa from your fridge. For stir-fries, add extra steamed veggies and use a fraction of the provided sauce. This can easily make one takeout meal last for two or three, saving you money and calories.

Conclusion: Mindful Consumption is Key

Can takeout be healthy? Absolutely. It requires shifting your mindset from convenient indulgence to conscious consumption. By making small, deliberate adjustments, such as checking menus online beforehand, requesting healthier preparation methods, and controlling portions, you can enjoy the convenience of takeout without derailing your health goals. It’s all about empowering yourself with knowledge and making informed choices, even when a busy day calls for a quick meal. The next time you reach for your phone to order, remember these tips to make a choice that is both satisfying and supportive of your well-being. For more information on healthy eating, visit the American Heart Association.

Frequently Asked Questions

Many cuisines offer healthy options when you know what to look for. Japanese, Vietnamese, and certain Mediterranean dishes tend to be lower in fat. Steamed Chinese or Indian dishes, grilled Mexican items, and simple Italian pasta with tomato-based sauces can also be very healthy.

No, not all salads are healthy. Salads can become unhealthy due to fatty, high-calorie dressings, excessive cheese, or fried toppings like crispy noodles or bacon bits. Always ask for dressing on the side and choose leaner protein toppings.

To reduce sodium, ask for sauces and condiments on the side, limit soy sauce, avoid processed meats like pepperoni and ham, and opt for steamed or simply grilled dishes instead of saucy or battered ones.

Yes, many larger chain restaurants provide nutritional information on their websites or menus, making it easier to track calories and other macros. For smaller restaurants, make informed guesses based on cooking methods and portion sizes.

A great strategy is to box up half your entree for a future meal as soon as it arrives, or to split the meal with a friend. This prevents you from overeating in one sitting.

Absolutely. Many cuisines have excellent vegetarian options. Look for vegetable stir-fries, dal and chana masala in Indian food, or veggie-loaded burritos and pizzas. Just be mindful of creamy sauces and excess cheese.

Add fresh, steamed, or sautéed vegetables to increase volume and nutritional value. You can also rinse high-sodium items like rice noodles or meat to reduce their salt content before adding them back to your meal.