Navigating the Chinese Takeaway Menu for Lower Calories
Chinese takeaways are famously delicious but are often perceived as unhealthy due to their high calorie, fat, and sodium content. However, by making informed choices and knowing what to look for, you can enjoy your favorite flavors without derailing your diet. The key lies in understanding cooking methods, ingredients, and sauces.
Healthier Cooking Methods and Ingredients
The primary difference between a high-calorie Chinese takeaway and a low-calorie one comes down to how the food is prepared. Fried dishes and those with thick, sugary sauces are the biggest culprits for added calories. Opting for healthier preparation methods can drastically cut down your meal's energy content.
- Steaming and Boiling: Dishes that are steamed, boiled, or poached are almost always the healthiest option. Look for steamed dumplings, steamed fish, or steamed vegetables.
- Stir-Frying with Less Oil: Many restaurants can prepare stir-fries with less oil if you ask. Stir-fries are a great choice as they are typically packed with vegetables and lean protein.
- Lean Protein Choices: Choosing lean protein sources like shrimp, chicken breast, or tofu instead of fatty pork or beef can lower the calorie count. These proteins also help you feel full and satisfied for longer.
- Sauce on the Side: Sauces, especially those that are thick and sticky like sweet and sour, are loaded with sugar and oil. Ask for sauce on the side and use it sparingly to control your intake.
- Load up on Vegetables: Many vegetable-centric dishes like Buddha's Delight or Vegetable Chop Suey offer great volume and fiber for fewer calories. Request extra vegetables in your order to boost the nutrient content.
The Lowest Calorie Dishes to Consider
When it comes to specific dishes, some are naturally lower in calories than others. Here are some of the top contenders for the lowest calorie Chinese takeaway:
- Steamed Dumplings: Instead of their fried counterparts, steamed dumplings are a fantastic starter. A single steamed dumpling can have as few as 40 calories.
- Wonton Soup or Egg Drop Soup: These broth-based soups are incredibly filling and low in calories. A cup of either is typically under 100 calories.
- Moo Goo Gai Pan: This light, stir-fried dish features chicken and plenty of mushrooms and other vegetables, with a clear, delicate sauce. One cup can be under 170 calories.
- Chicken and Broccoli: A simple yet delicious classic, this stir-fry offers lean protein and vegetables. By asking for the sauce on the side and a lighter oil, you can keep the calories well within a healthy range.
- Chop Suey: This mixed vegetable stir-fry with lean meat or tofu and a light sauce is another excellent, low-calorie option.
High-Calorie Dishes to Avoid or Modify
Conversely, some dishes are best avoided or heavily modified. These are typically deep-fried or drenched in heavy, sugar-laden sauces. High-calorie examples include:
- Sweet and Sour Pork/Chicken: The deep-fried meat and sticky, sweet sauce make this dish a calorie and sugar bomb.
- General Tso's or Sesame Chicken: Battered, deep-fried, and coated in a sugary glaze, these are among the most calorific options.
- Fried Rice and Lo Mein: While seemingly harmless, these dishes are often fried in large amounts of oil. A single cup of fried rice can be high in calories. Opt for steamed rice instead.
Low-Calorie Chinese Takeaway Comparison Table
To help you decide at a glance, here is a comparison of some common Chinese takeaway dishes, highlighting the healthier and less healthy choices.
| Dish Name | Cooking Method | Typical Calorie Count (per cup) | Healthier Alternative | Why It's Lower in Calories |
|---|---|---|---|---|
| Steamed Chicken & Broccoli | Steamed / Light Stir-Fry | ~136-145 kcal | N/A | Less oil, lean protein, high vegetable content. |
| Wonton Soup | Boiled | ~71-100 kcal | N/A | Broth-based, low fat, low-calorie wontons. |
| Steamed Dumplings | Steamed | ~67-80 kcal (per piece) | N/A | Lean meat/veg filling, no added oil from frying. |
| General Tso's Chicken | Deep-Fried | ~430+ kcal | Moo Goo Gai Pan | Avoids deep-frying and sugary sauce. |
| Sweet & Sour Pork | Deep-Fried | ~485+ kcal | Chop Suey | Less fatty meat, more vegetables, lighter sauce. |
| Egg Fried Rice | Fried | ~238+ kcal | Steamed Brown Rice | No added oil, higher fiber content. |
Customizing Your Order for Health
Beyond choosing the right dishes, there are simple hacks you can use when ordering to make any Chinese takeaway healthier. These small changes can make a big difference to your overall calorie and sodium intake.
- Ask for Steamed: For dishes that are often stir-fried, like a vegetable or protein main, request them to be steamed and the sauce served separately. This puts you in control.
- Go Light on Sauce: If the dish comes pre-sauced, ask for a lighter portion. Many Chinese sauces are surprisingly high in sugar and sodium.
- Order Steamed Rice: Instead of egg fried rice, opt for steamed white or brown rice. Brown rice provides extra fiber and nutrients.
- Increase the Veggies: Requesting extra vegetables in your main dish adds volume and fiber, helping you feel fuller on fewer calories.
- Start with Soup: A broth-based soup like wonton or egg drop can serve as a filling appetizer, preventing you from overeating the main course.
Conclusion
Making a healthier choice at your favorite Chinese takeaway is more than possible—it's easy once you know what to look for. By focusing on dishes that are steamed, rich in vegetables, and made with lean protein, you can dramatically reduce your calorie intake. Remember to ask for sauces on the side and to choose steamed rice over fried versions. These simple adjustments allow you to enjoy a flavorful meal that aligns with your health goals without any guilt. So next time you order in, make smart choices and savor the taste of a truly healthy Chinese feast.
