The Surprising Calorie Count of Your Chinese Takeaway
When ordering a Chinese takeaway, it’s easy to overlook the hidden calories and high-calorie ingredients that accumulate quickly. A typical order often consists of deep-fried items, carb-heavy rice or noodles, and dishes swimming in thick, sugary, or oily sauces. While delicious, this combination can lead to a single meal containing over 1,500 to 2,000 calories, or even more, depending on your choices and portion sizes. For many, this represents a full day's worth of calories in one sitting, particularly when starters and sides are included.
Why are Chinese takeaways so calorific?
Several factors contribute to the high calorie counts found in many Chinese takeaway meals:
- Deep-Frying: Many popular dishes, such as prawn toast, spring rolls, sweet and sour chicken, and crispy shredded beef, are deep-fried. This process drastically increases the fat and calorie content compared to other cooking methods like steaming or stir-frying.
- Heavy Sauces: The rich and flavorful sauces used in dishes like sweet and sour pork, black bean sauce, and General Tso's chicken are often loaded with sugar, cornstarch, and oil to create a thick consistency and give them their signature taste.
- Carbohydrate-Dense Sides: While a staple, a large portion of egg-fried rice alone can contain over 800 calories due to the oil used in frying. Similarly, large portions of noodles can contribute significantly to the total calorie count.
- Portion Sizes: Takeaway portions are notoriously large, often enough for two people, encouraging overconsumption. Sharing dishes is a good way to manage this, but many people consume a whole portion by themselves.
Calorie Comparison: Popular Chinese Takeaway Dishes
To better understand the calorie differences, here is a comparison of some common Chinese takeaway choices.
| Dish | Typical Serving Size | Estimated Calories | Primary Calorie Source |
|---|---|---|---|
| Sweet and Sour Chicken | 1 container | ~1,015 kcal | Deep-fried batter, sugary sauce |
| Egg Fried Rice | 1 large container | ~850 kcal | Frying oil, large portion |
| Chicken Chow Mein | 1 large container | ~820 kcal | Frying oil, heavy sauce |
| Prawn Crackers | 1 bag | ~608 kcal | Frying oil |
| Prawn Toast (2 pieces) | 2 slices | ~230 kcal | Frying oil, processed |
| Beef with Green Peppers in Black Bean Sauce | 1 container | ~540 kcal | Oil, sauce |
| King Prawns & Mixed Vegetables | 1 container | ~436 kcal | Oil, sauce (can be healthier) |
| Wonton Soup | 1 cup | ~100 kcal | Broth (very low-cal) |
How to Choose a Healthier Chinese Takeaway
Enjoying Chinese food doesn't have to mean a complete calorie overload. With some smart decisions, you can significantly reduce your calorie and fat intake. The key is to shift your focus from deep-fried and heavily sauced dishes to options that are steamed, boiled, or lightly stir-fried.
Here are some tips to help you make healthier choices:
- Choose cooking methods wisely: Opt for steamed or boiled dishes over deep-fried options. For example, choose steamed dumplings instead of fried spring rolls, and select steamed fish or chicken with vegetables.
- Control the sauce: Ask for the sauce to be served on the side. This allows you to control how much you use, as sauces are often high in sugar and oil. Using a fork to eat your food rather than a spoon can also help to avoid excess sauce.
- Go for vegetables and lean protein: Many Chinese dishes are full of vegetables, which provide nutrients and fiber. Look for vegetable stir-fries, Buddha’s Delight, or dishes with lean proteins like chicken, shrimp, or tofu.
- Rethink your rice: Substitute egg-fried rice with plain boiled rice, which is much lower in calories. Consider a smaller portion or even brown rice if available.
- Avoid certain dishes: Be mindful of particularly calorie-dense dishes such as sweet and sour pork, General Tso's chicken, and house fried rice. These are often the highest in calories due to their cooking methods and ingredients.
- Share your meal: Ordering a mix of healthy and indulgent dishes and sharing them with a partner or family can help keep portions in check. This strategy allows you to enjoy the flavor without overeating.
Conclusion: Enjoy Chinese Takeaway Mindfully
While it’s clear that a typical Chinese takeaway can be very high in calories, this doesn't mean it should be avoided entirely. By understanding where the calories come from—primarily deep-frying, heavy sauces, and large portions—you can make informed decisions. Opting for steamed dishes, controlling your sauce intake, and choosing leaner protein and vegetable options can transform your meal into a much healthier and still delicious experience. The key is mindful consumption and making smarter swaps to align with your dietary goals. For further guidance on healthy eating habits, consider consulting reliable resources on nutrition, such as information from Healthline, to learn more about nutritious choices in various cuisines.
Frequently Asked Questions about Chinese Takeaway Calories
1. What is the lowest calorie Chinese takeaway dish? Steamed dishes like vegetable dumplings, steamed fish, or simple broth-based soups like wonton soup are typically the lowest in calories. Wonton soup is often one of the best choices for a low-calorie start to your meal.
2. Is Chinese food higher in calories than other takeaways like pizza? It depends entirely on the specific order, but some Chinese takeaways can have comparable or even higher calorie counts than other takeaways, especially when combining several deep-fried items and heavy sauces. A single large meal can easily match or exceed the calories in a large pizza.
3. How can I reduce the calories in my Chinese takeaway rice? To reduce calories, switch from egg-fried rice to plain boiled rice. The oil used to fry the rice significantly increases its calorie content. You can also opt for a smaller portion size.
4. Are vegetable stir-fries always a healthy, low-calorie choice? Not always. While packed with vegetables, stir-fries can be high in calories due to the amount of oil used in cooking and the sugar content in the sauces. Requesting less oil and sauce on the side is the best approach for a healthier option.
5. Can I ask for sauces on the side to control calories? Yes, most Chinese takeaways will accommodate this request. This is one of the most effective ways to significantly reduce the calorie, fat, and sugar content of your meal, allowing you to use as little or as much as you like.
6. What are some of the highest-calorie Chinese takeaway items? Some of the highest-calorie items include deep-fried dishes with sugary sauces, such as Sweet and Sour Chicken or General Tso’s Chicken, large portions of egg fried rice, and appetizers like prawn crackers and prawn toast.
7. What is a good portion size to stick to when eating Chinese food? Takeaway portions are often large enough for two people. Sharing main dishes and avoiding excessive sides or starters is an effective way to manage calorie intake. Use a small plate to help control how much you serve yourself.
