Finding a Nutritious Diet: What Is the Healthiest Takeout Food?

October 1, 2025 •

4 min read

The average adult often underestimates the calories in a typical fast-food meal by 175 calories, making takeout seem healthier than it is. But the good news is that you can still enjoy convenient meals while sticking to your health goals, leading many to ask: what is the healthiest takeout food?

Quick Summary

This article explores the most nutritious and balanced takeout options from various popular cuisines, including Vietnamese, Chinese, and sushi. Learn how simple choices and customizations can reduce calories, sodium, and fat, making convenient meals part of a healthy diet.

Key Points

Choose Steamed or Grilled: Opt for dishes that are steamed, grilled, or roasted over deep-fried or battered options to significantly reduce fat intake.
Customize Your Order: Ask for sauces and dressings on the side, and request extra vegetables to boost fiber and nutrients while controlling sodium and fat.
Select Lean Proteins: Choose lean meats like chicken breast, fish, and tofu, or plant-based proteins such as beans and lentils, for a high-protein, low-fat meal.
Favor Whole Grains: Request brown rice, whole-grain bread, or corn tortillas instead of refined grains to increase fiber content and improve satiety.
Reduce High-Calorie Toppings: Be mindful of toppings like cheese, sour cream, and mayonnaise, and choose lighter options like salsa or avocado for healthier fats.

Navigating the World of Takeout

When a long day leaves you with no energy to cook, ordering takeout is a convenient solution. However, restaurant meals often come with excess fat, sodium, and calories. Choosing wisely can transform a potentially unhealthy meal into a nutritious one. From Vietnamese noodle bowls to Japanese sashimi, many cuisines offer wholesome and delicious options. The key lies in knowing what to look for and how to customize your order to reduce hidden calories and unhealthy ingredients.

Asian Cuisines: Steamed, Grilled, and Soupy Delights

Asian food is often a go-to for takeout, but options range widely in nutritional content. Dishes that are steamed, grilled, or broth-based are often the healthiest choices.

Vietnamese: Pho is a standout, particularly with lean chicken or beef. Its broth, while potentially high in sodium, offers protein, hydration, and flavor. To make it even healthier, ask for extra vegetables, like bean sprouts and herbs, and reduce the amount of noodles. Rice paper rolls with fresh vegetables and lean protein are also excellent, low-carb options.
Japanese (Sushi): Sushi can be a fantastic source of omega-3 fatty acids from fish like salmon and tuna. Stick to sashimi (pure raw fish) or nigiri for the lowest carb and calorie options. Simple maki rolls with lean fish and vegetables are also great. Avoid tempura rolls and those with cream cheese or spicy mayo, as these add significant fat and calories.
Chinese: Opt for steamed vegetable dumplings over fried wontons. Steamed chicken and broccoli with brown rice is another balanced, low-fat meal. For stir-fries, ask for extra vegetables, less sauce, and steamed rice instead of fried rice.

Mexican and Mediterranean: Focusing on Lean Protein and Fresh Veggies

These cuisines provide ample opportunity for fresh, balanced, and flavorful takeout meals when ordered strategically.

Mexican: A veggie burrito bowl with brown rice, black beans, fajita veggies, salsa, and guacamole is a highly nutritious choice. If you prefer tacos, choose soft corn tortillas and lean fillings like grilled chicken or fish. Skip the fried taco shells, excessive cheese, and sour cream. Fajitas are also a great option, packed with protein and vegetables.
Mediterranean: This cuisine is renowned for its heart-healthy elements. Chicken or beef kebabs with a side of tabouli, hummus, or a Greek salad are a great choice. The protein is typically grilled, and the side dishes are packed with vegetables and healthy fats from ingredients like olive oil.

Sandwich Shops: Building a Better Bite

Even familiar chains can offer healthy takeout. Subway, for example, has options that meet the American Heart Association's requirements for a heart-healthy meal.

Subway: Build a 6-inch sandwich on whole-grain bread with lean meat like oven-roasted turkey or chicken. Load it up with all the fresh vegetables available and opt for light sauces like mustard or vinegar instead of creamy dressings. A veggie patty salad is another excellent, low-calorie alternative.

Tips for Ordering Healthier Takeout

Making small adjustments can drastically improve the nutritional value of your takeout order.

Request Sauces on the Side: This allows you to control the amount of sodium and fat in your meal.
Load Up on Veggies: Ask for extra vegetables in your stir-fry, bowl, or sandwich to boost fiber and nutrients.
Choose Lean Proteins: Opt for grilled chicken, fish, or tofu instead of deep-fried or high-fat meats.
Go for Whole Grains: Request brown rice instead of white rice, or whole-grain bread over white bread, for more fiber and nutrients.
Watch Your Portions: Consider ordering a smaller portion or saving half for a second meal.

Comparison of Healthy Takeout Options


Cuisine	Best Option	Nutritional Strengths	Key Customization Tips
Vietnamese	Pho with chicken or lean beef	Lean protein, hydration, fresh herbs	Reduce noodles, load up on veggies, go easy on high-sodium broth
Japanese	Sashimi or simple maki rolls	High in omega-3s, lean protein, vitamins	Avoid tempura and creamy sauces, choose low-sodium soy sauce
Mexican	Burrito bowl or fajitas	Veggies, fiber from beans, brown rice	Skip cheese/sour cream, opt for grilled protein, choose soft tacos over hard shells
Mediterranean	Chicken kebabs with Greek salad	Lean, grilled protein, healthy fats, veggies	Avoid fried falafels, stick to oil and vinegar dressings

Conclusion: Mindful Takeout for a Balanced Diet

It's a misconception that takeout must be unhealthy. With a little knowledge and mindful ordering, you can make convenient and satisfying meal choices that align with your nutritional goals. By focusing on lean protein, abundant vegetables, and controlling sauces, you can enjoy delicious food from a variety of cuisines without compromising your health. The key is to be proactive and customize your order, turning a quick meal into a healthy and balanced option that supports your overall well-being. Ultimately, the healthiest takeout food is the one you order and customize to fit your dietary needs. For more tips on healthy eating, visit the American Heart Association.

Frequently Asked Questions

Yes, pho can be a healthy part of your diet. To make it more diet-friendly, ask for fewer noodles, load up on extra vegetables and herbs, and be mindful of the high sodium content in the broth.

Sushi can be very healthy, especially sashimi and simple maki rolls with lean fish and vegetables, which provide omega-3s and protein. To keep it healthy, avoid tempura and creamy sauces.

Opt for steamed vegetable dumplings, steamed chicken with broccoli and brown rice, or a vegetable stir-fry with less sauce and steamed rice. Avoid deep-fried items and heavily sauced dishes.

Order a burrito bowl with a base of brown rice and plenty of black beans and fajita vegetables. Choose grilled chicken or fish and top with salsa and guacamole, while limiting or skipping cheese and sour cream.

Not necessarily. The nutritional value of a salad depends heavily on its toppings and dressing. Avoid high-calorie add-ons like fried chicken, bacon, cheese, and creamy dressings. Opt for grilled protein and a light vinaigrette on the side.

Ask for sauces and dressings to be served on the side so you can control how much you use. You can also request low-sodium soy sauce or opt for cuisine choices that don't rely heavily on salty broths.

For a healthy choice, select a 6-inch sub on whole-grain bread with a lean meat like oven-roasted turkey or chicken. Load up on fresh vegetables and use lighter condiments such as mustard or vinegar.