How Many Calories Are in a Large Chinese Takeaway? The Surprising Truth

November 21, 2025 •

4 min read

According to a study by Safefood, a typical takeaway meal including vegetable spring rolls and sweet and sour chicken with egg fried rice can contain over 2,100 calories. The question of how many calories are in a large Chinese takeaway is complex, as the total depends heavily on the specific dishes chosen and portion sizes, which are often generous.

Quick Summary

A typical Chinese takeaway can contain a surprisingly high number of calories, often exceeding daily recommendations due to large portions, frying methods, and high-fat sauces. Healthier choices can significantly reduce calorie counts.

Key Points

Hidden Calories: Many popular Chinese takeaway dishes exceed 2,000 calories due to deep-frying, large portions, and heavy, high-sugar sauces.
Frying vs. Steaming: Deep-fried items like spring rolls and battered chicken drastically increase calorie and fat intake, while steamed dishes offer a much healthier alternative.
Sauce Matters: Thick, sugary sauces are major calorie culprits. Requesting sauces on the side helps manage the intake of hidden sugars and oils.
Portion Control is Key: Takeaway portions are often oversized, so sharing dishes or saving leftovers is a simple way to reduce total calories consumed.
Smart Swaps: Choosing boiled rice over egg fried rice can save hundreds of calories per meal, making it a simple but impactful choice for managing intake.
High Sodium Content: Many Chinese takeaway dishes, especially those with heavy sauces, also contain very high levels of salt, often exceeding daily recommendations.
Informed Choices: Making conscious decisions about your order is the most effective way to enjoy Chinese takeaway without derailing your diet or health goals.

Demystifying Chinese Takeaway Calories

The calorie content of a Chinese takeaway can vary dramatically, ranging from a relatively low-calorie meal to one that exceeds a person's entire daily recommended intake. The key factors influencing this are the cooking methods used, the type of dish, and the typically generous portion sizes. Many people assume some dishes are healthier than others, but this is not always the case, as hidden oils, sugars, and salts in sauces can quickly add up. Understanding the specific dishes you're ordering is the first step toward making more informed choices.

The Calorie Culprits: What Makes a Takeaway High in Calories?

Several elements contribute to the high-calorie nature of many Chinese takeaway dishes:

Frying: Many popular dishes, such as spring rolls, crispy duck, and sweet and sour chicken, involve deep-frying, which significantly increases the fat and calorie content. For instance, a single serving of sweet and sour chicken can contain over 1,000 calories.
Sauces: Thick, sugary sauces are a hallmark of many dishes but are also a major source of hidden calories. Orange chicken and General Tso's chicken are prime examples of dishes with calorie-laden sauces. Even some vegetable dishes contain added oils and sauces to enhance flavor.
Large Portions: Takeaway portion sizes are often designed to serve more than one person, leading to unintended overconsumption. It's common for main courses and rice portions to be large enough for two people.
Side Dishes and Appetizers: Prawn crackers, egg fried rice, and prawn toast add a substantial number of calories before the main course even arrives. A large portion of egg fried rice alone can contain 850 calories.

Healthier Takeaway Alternatives and What to Look For

Fortunately, it is possible to enjoy Chinese takeaway while keeping the calorie count reasonable by making smarter choices. Opting for dishes prepared with healthier cooking methods and lighter ingredients can make a significant difference.

Here are some better options to consider:

Steamed Dishes: Choosing steamed dumplings or steamed vegetables over their fried counterparts can dramatically cut down on calories.
Wonton Soup: A classic wonton soup is a light and flavorful starter, typically containing around 100 calories per serving.
Boiled Rice: Swapping out egg fried rice for boiled rice can save a substantial number of calories. Boiled rice contains approximately 160 fewer calories per portion compared to egg fried rice.
Sauces on the Side: Requesting sauces to be served on the side gives you control over how much you add, reducing hidden sugars and oils.
Sharing Portions: Given the large portion sizes, sharing dishes with a friend or saving half for a meal the next day is an easy way to manage calorie intake.

Comparison Table: High vs. Low Calorie Chinese Dishes


Dish	High-Calorie Example	Low-Calorie Example	Notes
Main	Sweet and Sour Chicken (in batter)	Beef with Green Peppers in Black Bean Sauce	Sweet and sour chicken with batter is often fried and comes with a high-sugar sauce. The beef dish uses a lighter sauce and less oil.
Rice	Egg Fried Rice	Boiled Rice	Egg fried rice is cooked with oil, while boiled rice is prepared simply with water, making it a much lower-calorie base.
Appetizer	Prawn Crackers	Vegetable Spring Rolls	Prawn crackers are deep-fried and high in fat. Small vegetable spring rolls, while still fried, contain significantly fewer calories.
Cooking Method	Deep-fried or battered dishes	Steamed or stir-fried (ask for less oil)	Frying adds substantial oil and fat, while steaming or light stir-frying keeps calories low.

The Impact of High-Calorie Takeaways on Health

Consuming a single high-calorie Chinese takeaway can have a significant impact on your daily nutritional intake. A meal exceeding 2,000 calories can push you well past the recommended daily limit for an average person. This can contribute to issues such as obesity, increased salt and fat intake, and other adverse health effects over time. High salt content, especially in sauces like black bean and satay, is another concern, often exceeding the adult daily guideline in a single serving. Choosing wisely and being mindful of portion sizes can help mitigate these risks.

Strategies for a Healthier Chinese Takeaway Experience

To enjoy your Chinese takeaway without compromising your health goals, consider these actionable strategies:

Plan Ahead: Browse the menu online before you order and identify the healthier options. Look for dishes described as 'steamed' or 'stir-fried' instead of 'crispy,' 'battered,' or 'fried'.
Make Smart Swaps: Replace high-calorie sides like egg fried rice with boiled rice. Swap deep-fried appetizers for a light soup.
Control Portions: Serve yourself a sensible portion on a plate and store the rest away immediately to avoid overeating. Given the large sizes, this is a very effective strategy.
Manage Sauces: Ask for sauces on the side. This simple request allows you to control the amount of sugar and fat you consume.
Increase Vegetables: Choose dishes packed with a high vegetable content. More vegetables mean more fiber and nutrients, and they can help you feel full without excess calories.

Conclusion

While a large Chinese takeaway can easily contain over 2,000 calories, the final count depends entirely on your menu choices. By understanding the typical calorie-dense elements like fried components, heavy sauces, and large portions, you can make smarter decisions. Opt for steamed dishes, boiled rice, and lighter sauces to enjoy this popular cuisine while keeping your nutritional intake in check. It’s all about informed choices, portion control, and mindful ordering to make your takeaway a treat, not a diet setback. For further information on the nutritional content of takeaway food, consult resources like the SafeFood research on take-out meals.

Authoritative Outbound Link

For additional nutritional data on various Chinese takeaway dishes, the UK-based site Nutracheck offers a comprehensive breakdown based on serving sizes and ingredients.

Frequently Asked Questions

The high calorie count is typically due to deep-frying as a primary cooking method, the use of large amounts of oil, and heavy, sugar-laden sauces. Additionally, portion sizes are often very generous, leading to higher overall calorie consumption.

The healthiest alternative to egg fried rice is boiled rice. Since it is cooked with water rather than oil, a portion of boiled rice can have hundreds of fewer calories than a standard egg fried rice portion.

To reduce calories, opt for steamed or lightly stir-fried dishes instead of deep-fried ones. Ask for sauces on the side to control portions and choose boiled rice over fried rice.

Not necessarily. While they contain vegetables, many restaurant stir-fries use significant amounts of oil and sauces to enhance flavor, which can increase the calorie and fat content. It's best to ask for less oil or choose steamed vegetable options.

This depends entirely on the preparation. A steamed chicken dish with vegetables is likely healthier than a deep-fried beef option. However, a beef dish in a light sauce might be better than a heavily battered and fried sweet and sour chicken.

Yes, it is possible. Focus on balance and moderation. Choose healthier cooking methods like steaming, control your portion sizes by sharing, and be mindful of sauces. Treating it as an occasional meal is also key.

Some of the highest-calorie culprits include deep-fried dishes like sweet and sour chicken (in batter), large servings of egg fried rice, crispy duck, and appetizers like prawn crackers and prawn toast.