The question of how many calories are in a Chinese order does not have a single answer, as the total count depends heavily on the specific dishes, cooking methods, and portion sizes. Westernized Chinese takeout, in particular, often features deep-fried components and sugar-heavy sauces that significantly increase its caloric value. By understanding what contributes to the high calorie count, diners can make more conscious and healthier choices without forgoing their beloved cuisine.
The Calorie Culprits: What Makes Chinese Food High in Calories?
Several factors contribute to the often-high calorie content of a Chinese food order. At the core, it's the preparation style of many popular restaurant dishes that differs significantly from traditional Chinese home cooking. While authentic Chinese cuisine can be quite light and balanced, takeout versions are often optimized for flavor and convenience, which means generous amounts of oil, salt, and sugar are used.
Deep Frying and Batter
Many fan-favorite dishes, such as General Tso's chicken, Orange Chicken, and Sweet and Sour Pork, rely on deep-frying the main protein. This process coats the meat in a calorie-dense batter and saturates it with oil. For example, a single order of General Tso's chicken can easily exceed 1,000 calories. Even seemingly simple appetizers like egg rolls and prawn toast are typically deep-fried, adding hundreds of calories before the main course even arrives.
Sauces and Sugar
Another major source of hidden calories comes from the sauces. Sweet and sticky sauces, often featuring high amounts of sugar and cornstarch, are used generously to coat dishes. These sauces add a significant number of calories and a high sugar load. A large container of sweet and sour chicken, for instance, can contain over 1,000 calories. Soy sauce, while less caloric, is extremely high in sodium, contributing to water retention and other health concerns in excessive amounts. A healthier alternative is to ask for sauce on the side and use it sparingly.
Large Portion Sizes
Chinese takeaway restaurants are notorious for their generous portion sizes, which can be deceiving for diners who are used to standard serving sizes. Studies have shown that some main course portions are large enough for two people. For example, a large foil container of chicken chow mein can contain 820 calories, and that's often eaten alongside a large portion of egg fried rice, which itself can contain 850 calories. Mindful portion control is one of the most effective strategies for managing calorie intake.
Making Smarter Choices for a Lower-Calorie Chinese Order
It is entirely possible to enjoy a Chinese meal without consuming an entire day's worth of calories in one sitting. By being strategic with your choices, you can significantly reduce the overall calorie count.
- Opt for steamed or lightly stir-fried dishes: Choose dishes like steamed dumplings, steamed fish, or chicken and broccoli. These cooking methods use less oil and preserve more nutrients.
- Choose broth-based soups: Starting with a bowl of wonton soup, egg drop soup, or hot and sour soup can help you feel full and satisfied with minimal calories, preventing overeating later.
- Request sauce on the side: This gives you full control over how much of the sugary, oily sauce you consume. Use it for dipping or drizzle a small amount over your meal.
- Prioritize vegetables: A good rule of thumb is to make vegetables the star of your meal. Dishes like Buddha's Delight or vegetable stir-fries are packed with fiber and nutrients.
- Swap fried rice for boiled rice: A cup of boiled rice has a much lower calorie count than its fried counterpart, and you can always request brown rice for added fiber.
- Mind your portion control: Large portions are the norm, so consider splitting an entree with a dining partner or save half for later. Using smaller plates can also help manage your serving size.
Sample Calorie Breakdown of a Full Chinese Order
To illustrate the potential calorie accumulation, consider a common order: two spring rolls, sweet and sour chicken, and egg fried rice. Even if you don't finish everything, the total calories are significant:
- Spring Rolls (2): approximately 250-400 calories
- Egg Fried Rice (large): 700-850 calories
- Sweet and Sour Chicken (typical portion): 1,000+ calories
- Total: Can easily exceed 2,000 calories, or the entire daily recommended amount for many adults.
A Table of Typical Chinese Food Calorie Estimates
Calorie counts can vary by restaurant, but here is a comparison of common Chinese dishes based on data from several nutrition tracking sources:
| Dish | Serving Size | Approximate Calories (kcal) | Notes |
|---|---|---|---|
| Steamed Dumplings | 1 piece | ~67 | Lower calorie appetizer option. |
| Chicken Chow Mein | 1 cup (restaurant) | ~165-361 | Wide range depending on oil and sauce. |
| Beef & Broccoli | 1 cup (restaurant) | ~119-338 | Less caloric, but can be heavy if sauced. |
| Egg Fried Rice | 1 cup (restaurant) | ~238 | A much higher calorie side than boiled rice. |
| General Tso's Chicken | 1 cup (restaurant) | ~431 | Batter and heavy sauce make this a high-calorie choice. |
| Sweet and Sour Chicken | 1 cup (restaurant) | ~370-1,015 | Calorie count heavily dependent on batter and portion. |
| Wonton Soup | 1 cup | ~71-100 | Low-calorie starter. |
| Prawn Toast | 2 pieces | ~230 | Fried appetizer. |
| Chicken with Cashew Nuts | Serving | ~384-437 | Generally a healthier main course. |
Conclusion
When asking how many calories are in a Chinese order, the simple answer is that it's likely more than you think. Hidden calories from deep-frying, thick sugary sauces, and oversized portions mean that a single takeout meal can easily meet or exceed your entire daily calorie needs. However, this doesn't mean Chinese food is off-limits. By making mindful choices, such as opting for steamed dishes, requesting sauce on the side, choosing broth-based soups, and practicing portion control, you can still enjoy a delicious meal without derailing your nutritional goals. For more detailed calorie information, a resource like Nutracheck can be useful, though restaurant preparation can still vary significantly.
