Healthy Chinese Takeout: What Is the Healthiest Thing to Eat from a Chinese Restaurant?

November 6, 2025 •

4 min read

According to nutrition experts, many traditional Chinese dishes can be incredibly healthy and balanced, but common Americanized versions are often packed with excess oil, sugar, and sodium. This means knowing what is the healthiest thing to eat from a Chinese restaurant requires careful menu selection and a focus on cooking methods. By choosing wisely, you can enjoy flavorful food without the unhealthy ingredients.

Quick Summary

This guide reveals the best menu choices for a nutritious Chinese meal, emphasizing steaming over frying, lean proteins, and vegetable-dense options. Learn how to navigate the menu to control calories, fat, and sodium while still enjoying delicious and satisfying dishes.

Key Points

Choose Steamed Over Fried: Opt for dishes cooked via steaming, boiling, or light stir-frying to minimize excess fat and calories.
Control Your Sauce: Ask for sauces on the side to regulate the amount of sugar, sodium, and oil you consume, especially with thick, sweet sauces.
Prioritize Lean Proteins and Vegetables: Select dishes with lean meats like chicken, fish, or shrimp, or plant-based tofu, combined with plenty of fiber-rich vegetables.
Go with Brown Rice: Swap fried or white rice for steamed brown rice to add fiber and nutrients to your meal.
Mind Portion Sizes: Be aware that restaurant portions are large; share an entree or save half for leftovers to manage calorie intake.
Start with Soup: Broth-based soups like egg drop or hot and sour soup make a filling, low-calorie appetizer choice.

Navigating the Menu for a Healthier Meal

Chinese cuisine, in its most traditional form, is often balanced and nutritious, rich in fresh vegetables, lean proteins, and moderate portions of grains. However, Americanized Chinese takeout menus frequently feature dishes that are deep-fried and covered in high-sugar sauces, which can undermine health goals. The key to a healthier experience lies in understanding cooking methods and making strategic choices.

General Rules for Ordering Healthy Chinese Food

Prioritize steamed dishes: Steaming preserves nutrients and adds no extra fat or oil, making it one of the healthiest cooking methods. Look for menu items that specify "steamed" in the title, such as steamed fish or dumplings.
Go easy on the sauces: Many sauces, especially thick, sweet, or sticky ones like General Tso's or orange chicken, are loaded with sugar, sodium, and refined oil. Ask for sauces on the side to control the amount you use.
Choose lean proteins: Opt for lean chicken breast, shrimp, fish, or tofu instead of fatty beef or pork. These provide a protein boost without a high saturated fat content.
Fill up on vegetables: Increase the fiber and nutrient content of your meal by ordering vegetable-heavy dishes or a side of steamed vegetables.
Swap your rice: Choose steamed brown rice over white rice or, especially, fried rice. Brown rice offers more fiber and nutrients.
Be mindful of portion size: Restaurant portions are often large and intended to serve multiple people. Consider sharing an entree or packing half for a later meal to avoid overeating.

Healthier Appetizers and Soups

Starting your meal with a healthy choice can help you feel full faster and prevent overindulgence later.

Egg Drop or Hot and Sour Soup: These broth-based soups are low in calories and can be quite filling. Stick to a moderate portion and skip the fried noodle toppings.
Steamed Dumplings: Instead of their deep-fried counterparts, steamed dumplings offer a flavorful appetizer with a lean meat or vegetable filling. A medium steamed dumpling can be as low as 40 calories.
Vegetable Spring Rolls: Opt for fresh, non-fried spring rolls, often made with a lighter rice paper wrapper and fresh veggies.
Chicken Lettuce Wraps: A great low-carb and high-fiber option, this appetizer allows you to fill crispy lettuce cups with seasoned ground chicken or tofu.

Top Healthiest Entree Choices

When it comes to the main course, selecting dishes with a good balance of lean protein and plenty of vegetables is a winning strategy. Here are some of the healthiest options commonly found on menus:

Moo Goo Gai Pan: This Cantonese dish is a perfect example of a healthy choice. It features lean chicken with an array of vegetables like mushrooms, snow peas, and water chestnuts in a light, broth-based sauce.
Steamed Fish with Ginger and Scallions: A traditional and highly nutritious option. Fish is a great source of protein and omega-3s, and steaming keeps it light and flavorful without added oil.
Beef and Broccoli: A classic combination that provides a solid balance of protein and fiber. Ask for the broccoli steamed and the sauce on the side to cut down on calories and sodium.
Chicken and Broccoli: Similar to its beef counterpart, this dish uses lean chicken breast, making it a lower-fat option. Ask for the same preparation adjustments.
Shrimp with Garlic Sauce: Shrimp is a lean protein that is a good source of selenium. Paired with mixed vegetables and a garlic sauce (requested on the side), this makes for a nutrient-dense meal.
Buddha's Delight (Lo Han Jai): A vegetarian medley of mixed vegetables and tofu stewed in a light sauce. This dish is rich in fiber and offers a complete plant-based protein source from the tofu.

Comparison Table: Steamed vs. Fried

This table highlights the nutritional trade-offs between similar steamed and deep-fried dishes.


Feature	Steamed Dish (e.g., Steamed Dumplings)	Deep-Fried Dish (e.g., Fried Wontons)
Calories	Significantly lower (~40-50 calories per dumpling)	Significantly higher (can exceed 150 calories per wonton)
Fat	Very low, as no oil is used in cooking	High, due to absorption of deep-frying oil
Nutrient Content	High retention of vitamins and minerals	Potentially lower, as high heat can destroy some nutrients
Sodium	Variable, but controllable by limiting dipping sauce	Often higher due to sauces and processing
Key Benefits	Supports weight management, heart health	Provides flavor and texture from browning, but at a health cost

Conclusion: Making Smart Choices

Deciding what is the healthiest thing to eat from a Chinese restaurant doesn't mean sacrificing flavor or authenticity. By prioritizing dishes that are steamed, boiled, or lightly stir-fried, and requesting control over sauces and portion sizes, you can create a meal that is both satisfying and nutritious. Filling your plate with lean proteins, fresh vegetables, and whole grains ensures a balanced meal. The difference between a greasy, high-sodium takeout and a healthy, flavorful one often comes down to just a few simple ordering swaps. With these tips, you can feel confident in your choices and enjoy a healthier Chinese food experience every time.

For more healthy food options, you can explore traditional Chinese diet principles that emphasize balance and fresh, seasonal ingredients.

Frequently Asked Questions

No, not all Chinese restaurant dishes are unhealthy. While many Americanized versions are high in fat, sugar, and sodium, many traditional dishes, especially those that are steamed or lightly stir-fried, are quite healthy and rich in vegetables and lean proteins.

For healthier appetizers, choose broth-based soups like egg drop or hot and sour, or opt for steamed dumplings over fried alternatives. Chicken lettuce wraps are another great, low-carb choice.

To make a stir-fry healthier, ask for a dish with more vegetables and less oil. Request the sauce on the side and use it sparingly. Choose lean proteins like chicken, shrimp, or tofu.

Fried rice is typically an unhealthy choice due to the large amount of oil used in preparation. For a healthier alternative, opt for steamed brown rice or even a side of steamed vegetables instead.

Restaurant portion sizes can be huge. A simple strategy is to share an entree with a friend or immediately pack up half your meal to take home when it arrives.

The science on MSG is mixed, but research generally indicates it presents little risk when consumed in moderation by most people. If you are concerned, you can ask restaurants if they use it, as some have stopped due to the controversy.

Excellent vegetarian options include Buddha's Delight (mixed steamed vegetables and tofu) and tofu and broccoli stir-fry. You can also find steamed vegetable dumplings or tofu-based soups.