Nutrition Diet: Is a kebab or Chinese healthier?

According to a 2008 study cited by the BBC, the average Chinese takeaway meal contained 1,436 calories, highlighting the potential for high-calorie consumption. But when faced with the choice of a kebab or Chinese, determining the healthier option is less about the cuisine itself and more about the specific choices you make within it.

Quick Summary

This article examines the nutritional differences between common kebab and Chinese dishes. It covers typical ingredients, cooking methods, and sauce choices, and provides actionable tips for ordering healthier meals from both cuisines to support a balanced diet.

Key Points

• Specific choices matter: Your menu selection within a cuisine is more important than the cuisine itself for determining a meal's healthiness.

• Grilled over Fried: Opt for grilled options like shish kebabs or steamed Chinese dishes over deep-fried items to reduce fat and calories.

• Watch the Sauces: High-fat sauces on kebabs and high-sugar/sodium sauces in Chinese dishes can add a significant number of empty calories.

• Prioritize Lean Protein and Veggies: Lean meat (chicken) with plenty of fresh vegetables is a healthier foundation for meals in both cuisines.

• Choose Healthy Carbs: Select plain boiled rice instead of fried rice, or wholewheat pitta instead of greasy bread to cut down on fat and calories.

• Doner is typically less healthy than Shish: The processed, fatty meat in a doner kebab makes it a far less healthy choice than a lean, grilled shish kebab.

• Steamed is king for Chinese: For Chinese food, steamed dumplings, fish, and clear soups are among the healthiest options available.

Kebab vs. Chinese: The Nutritional Showdown

The age-old debate over which takeaway is healthier—a kebab or Chinese—is complicated. The answer isn't a simple one-sided victory but rather a matter of navigating the healthiest choices within each cuisine. Both offer a spectrum of options, ranging from nutritionally dense, lean meals to calorie-laden, high-fat ones. The key to making a healthier choice lies in understanding the cooking methods, ingredients, and portion sizes associated with each.

Kebabs: A Deep Dive into the Nutritional Pros and Cons

Kebabs, particularly doner kebabs, have a reputation for being unhealthy, often associated with high fat and calorie content. However, this is not the whole story. The type of kebab and its preparation can drastically alter its nutritional profile.

The Unhealthy Option: The Doner Kebab

Traditional doner kebabs are often made from processed, fatty mince meat, typically lamb or a mix of meats, cooked on a vertical rotisserie. When served in large quantities with greasy bread and topped with creamy, high-fat sauces like mayonnaise, they can become a caloric trap. A large doner kebab can easily exceed a person's recommended fat and calorie intake for an entire meal.

The Healthier Option: The Shish Kebab

A shish kebab, on the other hand, is a much healthier alternative. It consists of whole cuts of meat (like chicken or lean lamb) or fish, grilled on a skewer. Grilling allows excess fat to drip away, resulting in a leaner, lower-calorie meal. When paired with a wholewheat pitta and a generous portion of fresh salad, a shish kebab can be a well-balanced meal, providing high-quality protein, fiber, and essential nutrients. Lighter, yogurt-based sauces or hummus can be chosen instead of fatty mayonnaise.

Chinese Cuisine: Navigating the Healthy and Unhealthy Options

Chinese takeaway is popular but can also be high in fat, sugar, and sodium. However, traditional Chinese cooking methods, like steaming and stir-frying, offer excellent healthy options if you know what to look for.

The Unhealthy Options: Battered and Fried Dishes

Many popular Chinese takeaway dishes are deep-fried. Examples include sweet and sour battered pork balls, spring rolls, and prawn toast. These items are high in saturated fat and calories. In addition, rich sauces, like those for sweet and sour or crispy duck, can be loaded with sugar and salt. Egg fried rice, while delicious, adds extra fat and calories compared to its steamed counterpart.

The Healthier Options: Steamed and Stir-fried Dishes

The good news is that many Chinese dishes are inherently healthy. Steamed fish, steamed dumplings, and hot and sour soup are great, low-calorie choices. Stir-fries, when cooked with minimal oil and a focus on fresh vegetables and lean protein (chicken, prawns), are also a fantastic option. Dishes like chicken chop suey or Szechuan prawns with plenty of vegetables provide nutrients without the deep-fried downside. Opting for plain boiled rice over fried rice is another simple but effective way to cut down on calories and fat.

Comparison Table: Kebab vs. Chinese Dishes

Dish	Type	Calories (Approx.)	Protein	Fat	Sodium
Doner Kebab	Unhealthy Kebab	1000-1500+	High	Very High	High
Chicken Shish Kebab	Healthy Kebab	400-600	High	Low	Moderate
Sweet & Sour Pork	Unhealthy Chinese	600-900+	Moderate	High	High
Steamed Fish & Veg	Healthy Chinese	300-500	High	Low	Low
Large Spring Rolls	Unhealthy Chinese	400+	Low	High	Moderate
Steamed Dumplings	Healthy Chinese	300-400	Moderate	Low	Moderate

Note: Calorie counts are approximations and can vary significantly depending on restaurant preparation, portion size, and additional sauces.

Tips for Making Healthier Takeaway Choices

For Kebabs:

• Choose Shish Over Doner: Always opt for a grilled shish kebab with whole cuts of chicken, lamb, or fish, rather than the processed doner meat.
• Embrace the Salad: Load up on fresh vegetables like lettuce, onions, and tomatoes. These add fiber and nutrients while making the meal more filling.
• Watch the Sauces: Ask for lighter, yogurt-based sauces like tzatziki or hummus instead of high-fat mayonnaise. Better yet, a squeeze of lemon is a calorie-free flavour enhancer.
• Control the Carbs: Choose a small wholewheat pitta or have it as a kebab salad to reduce carb intake. Avoid extra chips or sides.

For Chinese Food:

• Stick to Steamed: Steamed dishes like fish, dumplings, or vegetables are your safest, healthiest bet.
• Opt for Stir-fries: Look for stir-fried dishes with plenty of vegetables and lean protein. Ask for extra vegetables and less oil.
• Choose Lean Proteins: Prioritize chicken, prawns, or tofu over fatty pork or beef. Chicken and prawns are excellent sources of lean protein.
• Boiled Rice is Best: Always choose plain boiled rice instead of egg fried rice to cut down on calories and fat.
• Minimize Sauces: Many sauces are high in sugar and sodium. Ask for sauce on the side or a smaller amount. Soups like hot and sour or clear broth soups are also good options.

Conclusion: The Final Verdict

In the debate of is a kebab or Chinese healthier?, the clear winner is not a specific cuisine, but the well-informed diner. Both cuisines offer the potential for a nutritious, balanced meal or a high-calorie, high-fat splurge. The determining factor is your conscious decision-making process. By choosing grilled shish kebabs with salad and light sauce over fatty doner, or selecting steamed fish and vegetable stir-fries over battered Chinese dishes, you can enjoy a delicious and satisfying takeaway without derailing your diet. The healthier choice is always the one that prioritizes lean protein, fresh vegetables, and healthier cooking methods, regardless of its country of origin.

Frequently Asked Questions

Frequently Asked Questions

Which specific kebab is the healthiest option?

A chicken shish kebab served with a wholewheat pitta, plenty of fresh salad, and a light yogurt-based sauce like tzatziki is the healthiest kebab option due to its lean protein and grilled preparation.

What are the least healthy options to avoid from a Chinese takeaway?

To avoid the most unhealthy choices, steer clear of deep-fried starters like spring rolls and prawn toast, battered meat dishes like sweet and sour pork balls, and high-fat sides like egg fried rice.

How can I reduce the sodium in my Chinese takeaway?

You can reduce sodium by asking for less sauce, choosing steamed rice over fried, and avoiding very salty items. Many traditional dishes, especially clear soups, are lower in salt.

Is doner kebab meat made from fresh, whole cuts of meat?

No, doner kebab meat is typically made from minced meat, often processed and mixed with fat, which is then cooked on a rotating skewer.

Can I eat Chinese food on a diet?

Yes, you can. By choosing healthier options like steamed dishes, lean protein stir-fries, and boiled rice, you can enjoy Chinese food while maintaining a diet.

Which sauces should I choose for a kebab?

Opt for yogurt-based sauces, hummus, or a simple squeeze of lemon instead of creamy, high-fat sauces like mayonnaise. This can significantly lower the calorie count.

Are vegetables cooked in Chinese dishes still nutritious?

Yes, vegetables in stir-fries and steamed dishes retain much of their nutritional value, providing essential vitamins, minerals, and fiber to your meal.