How Many Calories Are in Your Average Chinese Takeaway?

November 8, 2025 •

4 min read

According to a 2012 Safefood study, a single Chinese takeaway meal could contain over 2,000 calories, exceeding an adult's entire daily recommended intake. Understanding how many calories are in your average Chinese takeaway is the first step toward making more mindful and balanced food choices when ordering your favourite dishes.

Quick Summary

The calorie count for Chinese takeaway meals varies drastically based on cooking methods, portion sizes, and ingredients. This article breaks down the nutritional impact of common dishes and offers practical strategies for reducing your total calorie intake without sacrificing flavor.

Key Points

Significant Calorie Variation: The total calorie count for Chinese takeaway meals can range dramatically, often exceeding daily recommendations in a single sitting due to preparation methods and portion sizes.
High-Calorie Culprits: Deep-fried foods (e.g., spring rolls, prawn crackers, battered chicken) and dishes with thick, oily sauces are the main drivers of a high-calorie count.
Healthier Swaps: Opting for steamed dishes, boiled rice instead of fried rice, and requesting sauces on the side are effective strategies for lowering your meal's calorie and fat content.
Portion Awareness: Takeaway portion sizes are often large enough for two people, so sharing a main course or saving a portion for a later meal is a simple way to manage intake.
Sides Add Up: Starters and sides like prawn crackers can add hundreds of hidden calories, fat, and salt to your meal, so it's wise to limit these.
Increased Health Risks: Excessive calorie, fat, and sodium intake from frequent takeaway consumption is linked to health issues like obesity, diabetes, and heart disease.

The Surprising Truth Behind Your Favourite Dishes

Chinese takeaway is a popular choice for a convenient and flavourful meal, but the nutritional content can be a major surprise. Unlike home cooking, takeaway dishes often rely on deep-frying, large quantities of oil, and high-sugar sauces to achieve their signature taste. This significantly increases their calorie, fat, and salt levels. For example, a single portion of egg fried rice can contain over 700 calories, and that's before adding a main course. Portion sizes are another key factor; a typical takeaway main course is often large enough for two people, meaning if you eat the whole thing, your intake can double.

Why Calorie Counts Fluctuate So Widely

The large variations in calorie counts are primarily due to preparation methods. Deep-fried items like sweet and sour chicken balls, spring rolls, and prawn toast are particularly dense in calories and fat due to the oil they absorb. In contrast, steamed dishes, soups, and stir-fries with lighter sauces generally have a lower calorie profile. However, even seemingly healthy stir-fries can be high in calories if they are drenched in oil or a thick, sugary sauce. The type of rice also makes a significant difference. Swapping egg fried rice for boiled rice can save you several hundred calories per meal.

Calorie Breakdown of Common Chinese Takeaway Dishes

To help you navigate the menu, here is a list of popular items and their estimated calorie content based on typical UK takeaway portions:

Sweet and Sour Chicken (in batter): Often one of the highest-calorie options, a typical portion can range from 1,000 to over 1,100 calories.
Egg Fried Rice: A standard large portion can clock in at 700-850 calories, sometimes more depending on the amount of oil used.
Chicken Chow Mein: A large foil container can contain around 820 calories, though this can vary.
Beef in Black Bean Sauce: Typically in the range of 500-600 calories per portion.
Prawn Crackers: An average serving of these crunchy snacks contains a surprising 608 calories and 39 grams of fat.
Prawn Toast: A pair of prawn toasts can add over 200 calories to your order.
Chicken and Sweetcorn Soup: A relatively low-calorie starter at around 170 calories.
Boiled Rice: The best choice for a rice side, with significantly fewer calories than its fried counterpart.

Comparison Table: Common Chinese Takeaway Dishes


Dish	Calories (Typical Portion)	Fat (g)	Sodium (g)	Notes
Sweet & Sour Chicken (in batter)	~1,015-1,106	~41	~4	Deep-fried, sugary sauce.
Large Egg Fried Rice	~727-850	~14-17.9	~4	High oil content.
Chicken Chow Mein (Large)	~820	-	-	Oily noodles, sauce.
Beef in Black Bean Sauce	~540	-	-	Sauces can be high in salt.
Average Prawn Crackers	~608	~39	~2	Oil absorbed during frying.
Vegetable Spring Rolls	~200+	-	-	Can be high in calories depending on size and oil.
Boiled Rice	~486	-	-	The healthiest choice for a side.

How to Make Healthier Choices

Despite the high calorie potential, enjoying Chinese takeaway can be part of a balanced diet with a few smart adjustments. The key is to minimise the intake of deep-fried items and heavy sauces while maximising vegetable content. Small changes can lead to big differences in your overall calorie count.

Here are some tips:

Opt for Steamed Dishes: Choose steamed chicken, fish, or vegetable dumplings instead of fried versions. Steaming is a much healthier cooking method that avoids adding unnecessary oil and calories.
Get Sauces on the Side: Many sauces are high in sugar, salt, and oil. Ask for them separately so you can control how much you use.
Choose Lean Proteins: Prioritise dishes with lean protein like chicken and prawns. Avoid processed meats and fatty cuts.
Request Extra Vegetables: Most Chinese dishes can be made with extra vegetables, which adds nutrients and fibre without a significant calorie increase.
Share Portions: Since many portions are excessively large, consider sharing a main dish with a friend or saving half for another meal.
Avoid Crispy Items: Crispy duck, crispy shredded beef, and anything else described as 'crispy' has been deep-fried and will contain significantly more calories.

Conclusion

While a single Chinese takeaway meal can easily exceed daily calorie limits, it doesn't mean you have to give up this beloved cuisine entirely. By understanding where the extra calories come from—primarily deep-frying, oil, and sugary sauces—you can make simple, strategic changes to your order. Opting for steamed dishes, boiled rice, and healthier protein options while controlling portion sizes will allow you to continue enjoying Chinese food as part of a healthy, balanced lifestyle. For more information on the calorie content of common takeaway foods, you can refer to authoritative nutrition sources.

Safefood Report on Takeaways

Frequently Asked Questions

Boiled rice is significantly healthier than fried rice. While a portion of egg fried rice can have over 700 calories due to added oil, a similar portion of plain boiled rice contains much fewer calories, making it the better choice.

The lowest-calorie options are typically those that are steamed or boiled, such as vegetable or chicken soups, steamed dumplings, or simple stir-fries with lots of vegetables and lean protein. Requesting sauce on the side and choosing boiled rice helps further.

To reduce salt, avoid dishes with dark, salty sauces (like black bean or soy sauce), limit sides like prawn crackers and spring rolls, and ask for sauces to be served separately so you can add less yourself.

Yes, traditional sweet and sour dishes, especially those with meat in a thick batter, tend to be very high in calories. The batter is deep-fried, and the sauce is often loaded with sugar and oil.

Vegetable stir-fries can be a healthy option, but you should be mindful of the oil and sauce used. Ask for a minimal amount of oil and for any sauce to be served on the side to control your intake.

Yes, prawn crackers are surprisingly high in calories and fat. An average portion can contain over 600 calories, which is equivalent to almost a third of a daily recommended intake for some adults.

You can, but it requires mindful choices. Opt for steamed dishes, lean protein, and boiled rice. Control your portion sizes and use sauces sparingly. By making these changes, you can enjoy it as an occasional treat.