Is Chinese Food Good to Eat When Trying to Lose Weight?

November 23, 2025 •

2 min read

According to a 2023 study published in Weight-Control Behaviors and Dietary Intake in Chinese Adults, traditional Chinese diets emphasizing vegetables and lean proteins can support a healthy weight. However, many Westernized Chinese takeout dishes are loaded with excess calories and sodium, leaving many to wonder: is Chinese food good to eat when trying to lose weight?. The answer depends entirely on your menu choices.

Quick Summary

Separating restaurant myths from healthy traditions, this guide details smart Chinese food options for weight loss, focusing on steamed dishes, lean protein, and portion control. It also highlights high-calorie items to avoid, helping you navigate menus for a balanced diet.

Key Points

Choose Cooking Methods: Opt for steamed, boiled, or lightly stir-fried dishes over deep-fried or battered ones to significantly reduce calories and fat.
Be Mindful of Sauces: Many sauces are packed with sugar and sodium. Ask for sauce on the side to control how much you consume.
Prioritize Vegetables and Lean Protein: Fill up on nutrient-dense vegetables and lean protein sources like chicken, tofu, or shrimp to stay full longer.
Control Your Portions: Be mindful of large restaurant portion sizes. Consider sharing an entree or taking leftovers home to manage calorie intake.
Choose Healthier Carbs: Opt for plain steamed rice or brown rice instead of high-calorie egg fried rice or large noodle portions.
Start with Soup: Begin your meal with a broth-based soup like egg drop or hot and sour to help fill you up with fewer calories.
Avoid Sugary Drinks: Skip sweetened sodas and opt for water or unsweetened tea to avoid empty calories.

Traditional vs. Westernized Chinese Cuisine

Understanding the distinction between traditional Chinese cooking and Westernized Chinese takeout is crucial for anyone trying to lose weight. Traditional Chinese meals often feature a balanced plate with abundant vegetables, lean proteins, and smaller portions of rice, prioritizing steaming, stir-frying, and boiling. This approach can be very healthy and aligns well with weight loss goals.

Westernized versions, on the other hand, frequently use high-calorie cooking methods like deep-frying and incorporate sugary, thick sauces, increasing their fat and sodium content significantly. A single takeout meal can easily exceed a person's entire daily calorie recommendation, especially when served in large portions.

Making it Work: An Outbound Link

For those who prefer to cook at home to control ingredients and portion sizes, online resources offer a wealth of healthy Chinese-inspired recipes. For example, sites like Allrecipes provide numerous options for low-calorie Asian dishes, including several healthy Chinese options, like their Chinese Pepper Steak. This approach allows for full control over oil, sodium, and sugar content.

Conclusion

So, is Chinese food good to eat when trying to lose weight? Yes, with informed choices. The 'unhealthy' reputation often comes from Westernized takeout. By focusing on traditional methods like steaming, stir-frying, lean proteins, vegetables, and portion control, you can enjoy Chinese cuisine while meeting your weight loss goals. It's about smart eating, not restriction.

Can you eat Chinese food and still lose weight? A summary

Yes, Chinese food can fit into a weight loss diet by choosing dishes with lean proteins and vegetables, prepared by steaming or light stir-frying. Controlling portions and avoiding high-fat, sugary items is crucial.

What Chinese food should I avoid if I want to lose weight?

Avoid deep-fried and battered foods like General Tso's chicken, egg rolls, and sweet and sour dishes. Limit sugary sauces and choose steamed rice over egg fried rice.

Are stir-fries healthy for weight loss?

Stir-fries can be healthy with lean protein and vegetables. Manage sauce intake as it can be high in sodium and sugar; ask for light sauce or sauce on the side.

What is a low-calorie Chinese appetizer?

Broth-based soups like egg drop or hot and sour soup are low-calorie choices. Steamed dumplings are also healthier than fried options.

Is rice bad for weight loss when eating Chinese food?

White rice is higher in carbs, so portion control is key. Plain steamed rice in a small portion is better than high-calorie egg fried rice. Brown rice offers more fiber.

What are some low-carb Chinese food options?

Look for vegetable and lean protein dishes like Moo Goo Gai Pan, chicken lettuce wraps, or beef and broccoli. Request lighter sauces and less rice.

How can I make my Chinese meal less salty?

Many takeout sauces are high in sodium. Asking for sauce on the side and using it sparingly is best. Steamed or broth-based dishes also help control salt.

Frequently Asked Questions

No, Chinese takeout isn't always unhealthy. The healthiness depends on your food choices. While many Westernized options are high in calories, traditional choices like steamed dishes with lean protein and vegetables can be quite healthy.

Some of the lowest-calorie Chinese options include broth-based soups like egg drop soup, steamed vegetable dumplings, chicken lettuce wraps, or steamed fish with vegetables.

While a large container of egg fried rice can be very high in calories due to oil, opting for a small portion of plain steamed rice is a much healthier alternative. Choosing brown rice adds extra fiber.

It is best to limit or avoid General Tso's chicken if you are trying to lose weight. It is a deep-fried dish covered in a thick, sugary sauce, making it very high in calories.

To reduce sodium, ask for sauces to be served on the side and use them sparingly. You can also choose dishes that are steamed or use lighter, less salty sauces.

Using chopsticks can help slow down the pace of your eating. This gives your brain time to register fullness, which can lead to consuming fewer calories overall.

Yes, steamed dumplings are a good choice. They are lower in fat and calories than their fried counterparts and provide a satisfying combination of protein and vegetables.