Is Chinese Take Away Food Healthy? The Surprising Truth

December 3, 2025 •

4 min read

Did you know a single large Chinese takeaway meal can contain as many as 3,400 calories, which is double the daily recommendation for some adults? Many question, 'is Chinese take away food healthy?' and the answer is more nuanced than a simple yes or no, depending heavily on what you order and how it's prepared.

Quick Summary

This guide breaks down common Chinese takeaway dishes, revealing hidden calories, fat, and sodium. Learn how to navigate the menu for nutritious choices and enjoy your meal without compromising health goals.

Key Points

Not Inherently Unhealthy: While many takeaway items are high in fat and salt, traditional Chinese cuisine can be very healthy.
Beware of Westernization: Americanized Chinese food is often fattier and sweeter than authentic dishes, contributing to higher calorie counts.
Sodium is a Major Concern: A high proportion of Chinese restaurant dishes far exceed daily sodium intake recommendations, primarily due to sauces and added salt.
Choose Cooking Methods Wisely: Steamed or lightly stir-fried dishes are significantly healthier than deep-fried or heavily battered options.
Control Your Sauce: Requesting sauces on the side helps manage hidden sugars and sodium, a simple and effective strategy.
Portion Size Matters: Takeaway servings are typically large and can contain a full day's worth of calories if not managed correctly.
Focus on Vegetables: Prioritize dishes with plenty of steamed or lightly stir-fried vegetables to increase fiber and nutrient intake.

Understanding the Nutritional Profile of Chinese Takeaway

Chinese takeaway is a broad term covering a vast range of dishes and cooking methods. The nutritional content can vary dramatically, with some options being high in fat, salt, and sugar, while others offer a balanced, vegetable-rich meal. A typical Westernized Chinese meal often leans towards the unhealthy side due to heavy frying, larger portions, and sweet sauces. In contrast, traditional Chinese cooking emphasizes fresh vegetables, lean proteins, and balanced flavors. The key is knowing what to look for and how to modify your order to fit your dietary needs.

Common Ingredients and Their Impact

To understand why some dishes are healthier than others, it helps to break down the common components of a takeaway meal:

Cooking Oil: Many takeaway dishes are wok-fried in large quantities of oil, significantly increasing the calorie and fat content. Deep-fried items like spring rolls and sweet and sour chicken balls are particularly heavy in fat.
Sauces: These can be a major source of hidden salt and sugar. Sweet and sour, orange, and teriyaki sauces are often laden with sugar, while soy sauce and other savory bases contribute significant sodium. A study found that over 74% of Chinese restaurant dishes exceeded the Chinese adults' daily adequate intake for sodium.
Refined Carbohydrates: White rice and noodles are staples, but they are refined carbohydrates that can cause blood sugar spikes. Fried rice, cooked with extra oil and salt, multiplies these concerns.
Protein Sources: Lean proteins like chicken breast, shrimp, and tofu can be healthy, but their nutritional value is compromised when they are deep-fried or coated in heavy batter.
Vegetables: Many dishes are packed with vegetables like bok choy, broccoli, and bamboo shoots. These are excellent sources of fiber and vitamins, but their health benefits can be outweighed by unhealthy cooking methods.

Making Healthier Choices: Tips and Tricks

Making a Chinese takeaway healthier isn't about giving it up entirely but about making smarter swaps. Here are some actionable tips:

Choose Steamed Over Fried: Opt for steamed dumplings instead of fried wontons or spring rolls. For main courses, choose steamed fish or chicken and vegetables instead of heavily battered or deep-fried dishes.
Request Sauce on the Side: This is one of the most impactful changes you can make. It allows you to control exactly how much of the high-sugar, high-sodium sauce you consume.
Load Up on Veggies: Add an extra side of steamed or stir-fried mixed vegetables to your order. This increases your fiber and nutrient intake and helps you feel fuller.
Opt for Brown Rice: If available, swap white rice for brown rice. This provides more fiber and nutrients and helps maintain more stable blood sugar levels.
Mind Your Portions: Takeaway portions can be very large, often enough for two meals. Serving a reasonable portion onto a plate and saving the rest can significantly reduce your calorie intake.

Healthiest vs. Unhealthiest Chinese Takeaway Dishes

Here is a comparison table to help you identify better options on the menu:


Feature	Healthier Choices	Unhealthier Choices
Cooking Method	Steamed (e.g., steamed fish), stir-fried with light sauce	Deep-fried (e.g., battered sweet & sour), oily stir-fries
Protein	Tofu, chicken breast, shrimp (not battered)	Fatty pork, battered chicken, spare ribs
Carbohydrates	Brown rice (if available), side of steamed vegetables	Egg fried rice, chow mein noodles, pancake rolls
Sauce	Light soy sauce, oyster sauce (sparingly), chili sauce	Sweet and sour, orange chicken, General Tso's (high in sugar)
Dish Example	Moo Goo Gai Pan, Buddha's Delight, Shrimp with Garlic Sauce	Sweet and Sour Chicken/Pork, General Tso's Chicken, Fried Rice

Bringing Chinese Flavors Home: The 'Fakeaway' Alternative

For ultimate control over ingredients and preparation, consider making your favorite Chinese dishes at home. Recipes for healthier versions of classics like General Tso's chicken, lemon chicken, and chicken and broccoli are readily available online. Preparing your own meal allows you to use low-sodium soy sauce, reduce added oils, and control portion sizes, all while achieving the same great flavors you love.

Conclusion

To the question, is Chinese take away food healthy?, the answer is that it's a mixed bag. The healthiness of your meal is determined by the choices you make. By being mindful of preparation methods, portion sizes, and hidden ingredients like high-sodium sauces, you can enjoy a flavorful and satisfying meal without derailing your health goals. Choosing lighter, vegetable-heavy dishes and requesting sauces on the side can transform a typically unhealthy takeout into a nutritious, guilt-free treat. For those seeking maximum health benefits, recreating your favorite Chinese meals at home provides the most control and is a great alternative. For more in-depth nutritional data on takeaway dishes, see the information provided by Nutracheck.

Frequently Asked Questions

Traditional vegetable chow mein can be a decent option, but the takeaway version often uses a lot of oil and heavy sauces. To make it healthier, ask for less oil, extra vegetables, and choose a lighter protein like chicken or shrimp, skipping the deep-fried variety.

To reduce calories, avoid deep-fried appetizers like prawn toast and spring rolls. Choose steamed entrees like Buddha's delight or a stir-fry with lean protein. Share a portion of rice and fill up on extra vegetables.

Yes, fried rice is generally high in calories and fat due to the oil used in frying. A large portion can contain up to 850 calories. A healthier alternative is steamed rice or brown rice, paired with a vegetable-heavy main dish.

Many sauces used in Chinese takeaways are high in sugar, fat, and sodium. Sweet and sour and General Tso's are particular offenders. For a healthier meal, request sauces on the side and use them sparingly.

Yes, but you must be vigilant. A single dish can contain well over the recommended daily sodium intake. Ask for low-sodium soy sauce and for sauces to be served on the side. Prioritize steamed dishes, which naturally have less sodium.

MSG, or monosodium glutamate, has long been a subject of debate, but many studies have debunked the myth that it is inherently harmful. Its main contribution to an unhealthy meal is the addition of more sodium, which is a concern for those watching their salt intake.

One of the healthiest meals is a vegetable-heavy stir-fry with a lean protein (chicken, shrimp, or tofu), steamed instead of fried, with brown rice on the side and sauce ordered separately. Dishes like Moo Goo Gai Pan or Shrimp with Garlic Sauce are often good choices.