Is Chinese Takeaway Soup Healthy? Unpacking the Nutritional Facts

Soup consumption before meals can reduce overall food intake, according to some studies. However, the health value of Chinese takeaway soup is complex. This depends greatly on the specific soup selected.

Quick Summary

Chinese takeaway soups vary greatly in nutritional value, offering lean protein and vegetables in some options, while others have high sodium and additives. Understanding the ingredients helps make healthier menu choices.

Key Points

• High Sodium Warning: Chinese takeaway soups, like egg drop and wonton, are very high in sodium, which can increase blood pressure.

• Choose Broth Over Thick: Select clear, broth-based soups over thicker, cornstarch-heavy versions to reduce calories and additives.

• Request Less Salt: Always request less salt or soy sauce when ordering to greatly reduce sodium content.

• Avoid Fried Toppings: Avoid crispy wonton strips or fried noodles, which add unnecessary fat and calories.

• Maximise Nutrients: Request extra steamed vegetables such as bok choy or mushrooms for added vitamins, fiber, and minerals.

• Homemade is Healthiest: Making Chinese soup at home gives the best control over ingredients and sodium.

Nutritional Evaluation of Popular Chinese Takeaway Soups

While traditional Chinese cuisine often uses wholesome, broth-based soups made with fresh ingredients, the versions found in Western takeaways can differ significantly. Convenience and flavor preparation methods can significantly alter the nutritional profile, especially concerning sodium, fat, and thickening agents.

Wonton Soup

Wonton soup is a common starter, but its nutritional value varies. The broth is generally light, but the wontons themselves typically contain ground pork and can have a higher fat content. A main concern is the sodium content, which can be very high. Research shows a single cup can contain a considerable portion of the recommended daily sodium, with a single source indicating over 900mg.

Common Wonton Soup Ingredients:

• Broth (often chicken or pork-based)
• Wontons (pork, shrimp, or a mix)
• Vegetables (e.g., bok choy, scallions)

Egg Drop Soup

Often viewed as a lighter option, egg drop soup is low in calories and fat, but this perception can be misleading. The texture results from the addition of cornstarch, and the sodium levels can be surprisingly high. The thickening agent adds empty carbohydrates and calories, while the sodium can reach nearly 900mg per cup.

Hot and Sour Soup

With a spicy and tangy flavor profile, hot and sour soup is flavorful. It typically includes ingredients such as mushrooms, tofu, and bamboo shoots, which are low in calories and rich in nutrients. The spiciness comes from white pepper and vinegar, which may aid digestion. However, the high sodium is a major drawback, often exceeding 800mg per cup.

Health Risks: Things to Consider

Mindful choices are important, as certain ingredients and preparation methods can pose health risks, particularly for those with blood pressure concerns.

Key areas of concern:

• Excessive Sodium: A major issue with takeaway soups is the large amount of sodium. High sodium intake is linked to increased blood pressure, heart disease, and other health issues. The soy sauce and broth concentrates are often the culprits.
• High in Additives and Thickeners: Cornstarch thickens many soups, adding empty calories without nutritional benefits. Some restaurants may also use MSG, which, while generally considered safe, some people should avoid.
• Fried Add-ons: Crispy wontons or fried noodles are often served with soup. These items add unnecessary fat and calories, reducing the healthier aspects of a broth-based soup.

Making Healthier Choices

Making Chinese takeaway soup healthier is achievable with a few smart ordering strategies. The goal is to maximize nutrients while minimizing unhealthy elements.

Tips for healthier soup selection:

• Ask for less salt: Requesting less salt or soy sauce can make a huge impact. This is the most impactful change.
• Opt for clear broths: Choose clear, broth-based liquids over creamy or thick, cornstarch-laden varieties.
• Load up on veggies: Request extra steamed vegetables, such as bok choy or mushrooms, to add fiber, vitamins, and minerals to your meal.
• Control your toppings: Avoid high-calorie, fried add-ons like crispy wonton strips or fried noodles.
• Consider sharing: Takeaway portions are often large. Splitting a bowl with a friend or saving half for later can help with portion control.

Comparison: Popular Chinese Takeaway Soups

Soup Type	Typical Calories (per cup)	Approximate Sodium (per cup)	Key Nutrients	Common Health Concerns
Egg Drop Soup	~70-91	~892mg	Protein, vitamins from egg	Very high sodium, cornstarch thickener
Hot and Sour Soup	~91	~876mg	Protein (tofu), vegetables, vitamin D (mushrooms)	Very high sodium, cornstarch thickener
Wonton Soup	~71-95 (broth)	~406-905mg	Protein, carbohydrates	Variable sodium, potential fat from pork filling

Note: Nutritional values can vary significantly by restaurant. These are approximate based on general data.

The Benefits of Traditional Chinese Soups

To understand the healthy aspect of Chinese soup, it is helpful to look at its origins. Traditional Chinese medicine and cooking often utilize soups for their nourishing and healing properties. Authentic Chinese soups, particularly herbal and double-boiled varieties, prioritize fresh, natural ingredients, and low-fat preparation methods. These can be rich in nutrients and provide health benefits such as boosting the immune system or aiding digestion. Examples include herbal chicken soups or double-boiled vegetable broths. By focusing on these principles, you can recreate a healthier version of Chinese soup at home or find restaurants that specialize in authentic preparations.

Conclusion

In conclusion, while Chinese takeaway soup can be a low-calorie and comforting start to a meal, it is not always healthy. High sodium content is the most significant concern across popular varieties like egg drop, hot and sour, and wonton soup. However, customers can request modifications, such as less salt, skipping fried toppings, and focusing on broth-based options with plenty of vegetables, to mitigate the risks. Homemade soup using fresh ingredients is the healthiest option. With conscious choices, Chinese takeaway soup can be part of a balanced diet.

Additional detailed healthy eating advice from the National Health Service (NHS) is available here.

Frequently Asked Questions

Is egg drop soup healthy?

Egg drop soup is generally low in calories and provides protein from eggs, but can be surprisingly high in sodium due to the broth and cornstarch often used for thickening, which adds empty carbs.

What is the lowest calorie Chinese soup?

Broth-based soups like egg drop or hot and sour are typically the lowest in calories, often with under 100 calories per cup. However, this does not account for sodium or other additives.

How can I reduce the sodium in Chinese takeaway soup?

The easiest method is to request less salt or soy sauce when ordering. Some also dilute the soup by adding hot water and extra vegetables.

Are wontons in wonton soup healthy?

The wontons themselves are often made with ground meat (such as pork) and may add calories and fat. When fried, they are less healthy than steamed wontons in broth, which is a key distinction.

Is hot and sour soup a healthy choice?

Hot and sour soup contains beneficial ingredients such as tofu, mushrooms, and bamboo shoots. It is low in fat but often high in sodium, which is its main health drawback.

Why is homemade Chinese soup healthier than takeaway?

Homemade versions are healthier because the ingredients can be controlled, enabling the use of less salt, fresh vegetables, and healthier cooking methods, avoiding the excess sodium and additives commonly found in restaurant preparations.

Should I eat Chinese soup if I have high blood pressure?

Due to the high sodium content of many takeaway soups, they are not recommended if you have high blood pressure. Consider a homemade, low-sodium version, and consult with a doctor or dietitian.