Is Chinese Takeaway Fattening? The Ultimate Guide to Making Healthier Choices

According to a study reported by the BBC, the average Chinese takeaway meal can contain as many as 1,436 calories, making the popular question, "is Chinese takeaway fattening?" a valid concern. The answer is complex, as it depends heavily on your specific order, portion sizes, and cooking methods.

Quick Summary

This guide breaks down the nutritional content of common Chinese takeaway dishes, highlights the factors contributing to high-calorie counts, and provides actionable tips for making healthier choices without sacrificing flavor.

Key Points

• Deep-Frying and Sugary Sauces: These cooking methods significantly increase the calorie, fat, and sugar content in many Westernized Chinese takeaway dishes.

• Choose Steamed Over Fried: Swapping deep-fried items like spring rolls and sweet and sour chicken for steamed alternatives such as steamed dumplings or fish is a key strategy for reducing calories.

• Plain Rice is Best: Fried rice is a major calorie contributor; opt for boiled or brown rice to make your meal healthier.

• Control the Sauce: Many sauces are packed with sugar and sodium; ordering sauce on the side gives you control over your intake.

• Prioritize Vegetables and Lean Protein: Focus your meal on vegetable-rich and lean protein dishes, like chicken with broccoli, for a more nutritious balance.

• Be Mindful of Portion Sizes: Takeaway portions are often large, so splitting a meal or saving half for later can prevent overconsumption.

Understanding the Calorie Traps in Chinese Takeaway

At its core, traditional Chinese cuisine is often based on fresh vegetables, lean proteins, and complex carbohydrates like rice. However, the Westernized versions commonly found in takeaways often use cooking techniques and ingredients that dramatically increase calorie, fat, and sugar content. The main culprits for making Chinese takeaway fattening include deep-frying, high-sugar sauces, and large portion sizes.

The Impact of Cooking Methods and Ingredients

Cooking methods are a primary factor. Deep-frying, a popular technique for appetizers like prawn crackers and spring rolls, saturates food with oil and calories. Even stir-frying, which can be a healthy method, often uses excessive oil in commercial takeaways. Similarly, the sauces that make many dishes so delicious are frequently loaded with sugar and salt, adding unnecessary calories and contributing to water retention. Large portion sizes also lead to overconsumption, easily pushing a single meal over the recommended daily calorie intake.

Popular Takeaway Dishes: Healthy vs. Unhealthy

Making smart choices begins with knowing what's on the menu. Here is a breakdown of some popular dishes, distinguishing between higher-calorie options and their healthier alternatives.

High-Calorie Dishes

• Crispy Duck with Pancakes: Often served with the fattiest part of the duck and a sugary plum sauce.
• Sweet and Sour Dishes: The battered and deep-fried meat, combined with a syrupy sauce, makes these particularly high in sugar and fat.
• General Tso's Chicken: This dish features fried chicken drenched in a heavy, sugary sauce.
• Egg Fried Rice: Fried in oil and high in carbohydrates, this side dish can single-handedly add hundreds of calories to your meal.
• Prawn Crackers and Spring Rolls: These deep-fried starters are essentially calorie bombs before the main meal even begins.

Healthier Alternatives

• Soups (Egg Drop, Hot and Sour): Broth-based soups are low in calories and can help fill you up, reducing how much you eat later.
• Steamed Dishes: Opting for steamed fish or dumplings instead of fried versions cuts a significant amount of fat.
• Stir-fried Chicken or Prawns with Vegetables: Lean protein combined with a high vegetable content offers a nutritious, lower-calorie meal. Just ask for sauce on the side or less of it.
• Boiled or Brown Rice: Swapping fried rice for boiled or brown rice dramatically reduces calories and fat.
• Buddha's Delight: This vegetarian dish, packed with vegetables and tofu, is an excellent low-calorie, high-fiber choice.

Comparison Table: Calorie and Fat Content of Common Dishes

Dish	Serving Size	Calories (approx.)	Fat (g) (approx.)	Health Rating	Reasons
Sweet & Sour Pork (battered)	Standard Portion	560+	21+	Poor	Deep-fried pork, sugary sauce.
Chicken Chow Mein	Standard Portion	360-820	8-20+	Variable	Can be very oily and high in sodium depending on prep.
Beef in Black Bean Sauce	Standard Portion	396-540	36+	Fair	Can be high in fat and sodium from the sauce.
Steamed Chicken & Veg	Standard Portion	300-400	Low	Excellent	Lean protein, high in vitamins, no added oil.
Egg Fried Rice	Standard Portion (100g)	186-250	5-10+	Poor	High in carbs and cooked with added oil.
Boiled Rice	Standard Portion	~160	Negligible	Excellent	Low-calorie carb base.
Prawn Toast (2 pieces)	Serving	52+	4+	Poor	Deep-fried, oily starter.
Steamed Dumplings	Serving	~100	Low	Excellent	Lean and filling appetizer.

How to Make Your Chinese Takeaway Healthier

Enjoying a Chinese takeaway doesn’t have to derail your diet. With a few strategic choices, you can significantly reduce the calorie and fat content.

1. Skip the Fried Starters: Avoid deep-fried items like prawn crackers, spring rolls, and prawn toast. Start with a broth-based soup instead.
2. Choose Lean Protein: Opt for dishes with lean protein sources like chicken, prawns, or tofu. Avoid dishes with battered or deep-fried meat.
3. Prioritize Vegetables: Order vegetable-heavy dishes like 'Buddha's Delight' or a stir-fry with extra vegetables. Vegetables provide fiber and nutrients while making your meal more filling.
4. Ask for Steamed: Whenever possible, choose steamed options over fried. This applies to dumplings, rice, and even fish dishes.
5. Control the Sauce: Ask for sauces on the side to manage your intake of salt and sugar. Many sauces are high in sugar and sodium, contributing to water retention and extra calories.
6. Swap the Rice: Ditch the fried rice and opt for plain, boiled rice. For an even healthier, higher-fiber option, choose brown rice if available.

Conclusion

To answer the question, is Chinese takeaway fattening? The truth is, it can be, but it doesn't have to be. The caloric density and fat content of a Chinese takeaway meal are not inherent to Chinese cuisine but are a result of preparation methods used in many commercial takeaways. By being mindful of your menu choices and opting for steamed, vegetable-rich dishes with lean protein and plain rice, you can enjoy a delicious meal without compromising your health goals. A little knowledge and a few smart swaps can make all the difference, transforming a potentially fattening meal into a perfectly healthy one.

One helpful resource for navigating takeaway menus and making informed choices can be found at the National Heart, Lung, and Blood Institute (NHLBI) website, which offers tips for eating healthy Asian food: https://www.nhlbi.nih.gov/files/docs/resources/heart/filipino-health-manual/session-9/lolatip.pdf.

Final Takeaway Points

• Cooking Method Matters: Deep-frying and excessive oil in stir-frying are major contributors to high calorie counts in many takeaway dishes.
• Sauces are Calorie-Dense: Many popular takeaway sauces are high in sugar and sodium, so ordering them on the side can be a smart move.
• Opt for Steamed: Choose steamed options like dumplings, rice, and vegetables to drastically cut down on fat and calories.
• Load Up on Veggies: Dishes rich in vegetables, like Buddha's Delight or vegetable stir-fries, are more nutritious and filling.
• Portion Control is Key: Takeaway portion sizes are often large enough for two, so consider splitting a meal or saving half for later.

How to Order Healthy Chinese Takeaway

By combining these insights, you can construct a healthy and satisfying Chinese takeaway meal. For instance, start with an egg drop soup, order a main of steamed chicken with vegetables, and pair it with boiled rice. This approach minimizes the fat, sugar, and calorie intake while maximizing flavor and nutrition.

FAQs About Chinese Takeaway and Weight

Is Chinese takeaway always unhealthy?

No, it is not always unhealthy. The healthiness of Chinese takeaway depends on the cooking methods and ingredients used. Many dishes, like steamed fish and vegetable stir-fries, can be very healthy.

What is the healthiest meal to order from a Chinese takeaway?

Some of the healthiest options include steamed dumplings, broth-based soups like egg drop soup, and dishes featuring steamed fish or chicken with plenty of vegetables.

How can I reduce the calories in my Chinese takeaway order?

You can reduce calories by avoiding deep-fried starters, choosing steamed over fried dishes, opting for boiled or brown rice instead of fried rice, and asking for sauces on the side.

Is fried rice always fattening?

Fried rice is often fattening because it is cooked with oil and can be high in calories. A healthier alternative is to order plain boiled or brown rice.

Why do I feel bloated after a Chinese takeaway?

Bloating can be caused by the high sodium content found in many takeaway dishes and sauces, which can lead to water retention.

Are Chinese buffets fattening?

Yes, buffets can be fattening because they encourage overeating and often feature a large number of deep-fried and high-sugar items. Ordering from the menu allows for better portion and item control.

Is sweet and sour chicken fattening?

Yes, sweet and sour chicken is typically fattening because the chicken is battered and deep-fried, and the sauce is loaded with sugar.

Are Chinese soups a good option for a diet?

Yes, most broth-based soups like egg drop soup or hot and sour soup are low in calories and can be a filling, healthy starter to help you eat less of the main course.

Frequently Asked Questions

Is Chinese takeaway always unhealthy?

No, it is not always unhealthy. The healthiness of Chinese takeaway depends heavily on the cooking methods and ingredients. Many dishes, like steamed fish and vegetable stir-fries, are based on traditional cuisine and can be very healthy.

What is the healthiest meal to order from a Chinese takeaway?

Some of the healthiest options include broth-based soups like egg drop soup, steamed dumplings, and dishes featuring lean protein (like chicken, shrimp, or tofu) with plenty of steamed or lightly stir-fried vegetables.

How can I reduce the calories in my Chinese takeaway order?

You can reduce calories by avoiding deep-fried starters, choosing steamed over fried dishes, opting for boiled or brown rice instead of fried rice, and asking for sauces on the side.

Is fried rice always fattening?

Fried rice is often high in calories and fat because it is cooked with oil. A much healthier and lower-calorie alternative is to order plain boiled or brown rice.

Why do I feel bloated after a Chinese takeaway?

Bloating after a Chinese takeaway is often caused by the high sodium content found in many sauces and dishes, which leads to temporary water retention in the body.

Are Chinese buffets fattening?

Chinese buffets can be fattening because they promote overeating due to the 'all you can eat' format. The dishes available are also frequently the more calorie-dense, deep-fried options.

Is sweet and sour chicken fattening?

Yes, sweet and sour chicken is typically considered fattening. The chicken is battered and deep-fried, and the sauce is a high-sugar, high-calorie addition.