Nutrition Diet: What's the healthiest takeaway to eat?

October 7, 2025 •

4 min read

According to a study in Advances in Nutrition, perceptions about fast food play a significant role in consumption habits and obesity risk. For those balancing convenience with health, knowing what's the healthiest takeaway to eat? is essential for making better food choices without sacrificing flavor.

Quick Summary

This guide reveals the best options across various popular takeaway cuisines, from grilled Indian dishes to steamed Thai food. It provides key strategies for controlling portions, swapping unhealthy ingredients, and avoiding common pitfalls to help you make more nutritious choices.

Key Points

Choose Cooking Methods: Opt for grilled, steamed, or baked dishes instead of fried or battered items to cut down on unhealthy fats.
Prioritize Lean Protein: Focus on lean meats, seafood, or plant-based proteins like tofu and lentils to feel full and satisfied.
Maximize Vegetables: Always aim to add extra vegetables to your order, whether through side salads, steamed greens, or vegetable-heavy main courses.
Control Sauces: Ask for sauces and dressings on the side to manage your intake of hidden calories, sugar, and sodium.
Practice Portion Control: Share large meals with a companion or set aside half for later to prevent overeating.
Choose Whole Grains: Where possible, swap white rice for brown rice or use whole-grain bread for increased fiber.
Avoid Creamy Bases: Limit coconut-based curries or creamy pasta sauces, choosing tomato or vegetable-based alternatives instead.

Making Smarter Takeaway Choices

While the allure of a quick and easy takeaway meal is strong, it often comes with a trade-off in nutritional value. However, you can navigate menus with confidence by focusing on a few core principles. The key is to prioritize lean protein, load up on vegetables, and choose grilled, steamed, or baked cooking methods over deep-frying. Portion control is also a critical factor; ask for sauces on the side to manage calorie and sodium intake. Opting for whole grains like brown rice instead of white or fried rice can also boost your fiber content.

Healthier Options Across Popular Cuisines

Takeaway menus offer a vast array of choices, but some cuisines lend themselves to healthier options more easily than others. Knowing what to look for can turn a seemingly unhealthy meal into a nutritious one.

Japanese Cuisine

Often celebrated for its fresh ingredients, Japanese cuisine provides some of the healthiest takeaway options, particularly if you focus on sashimi, which is just pure raw fish. Sashimi is an excellent source of protein and heart-healthy omega-3s with virtually no carbohydrates. Nigiri, which features a slice of fish over a small bed of rice, is another balanced choice. To make your sushi order healthier:

Choose plain maki rolls with lean fish (like salmon or tuna) and plenty of vegetables.
Opt for brown rice instead of white for added fiber and nutrients.
Start with a side of miso soup or seaweed salad.
Avoid tempura (fried) rolls and creamy, mayonnaise-based sauces.

Indian Cuisine

Indian food can be very healthy, but it's important to navigate away from creamy, high-fat sauces and deep-fried appetizers. Focus on dishes that use a tandoori cooking method or have a tomato-based sauce.

Best choices: Tandoori chicken or prawns, chicken madras or jalfrezi with plain rice and chapatti.
Side dishes: Dal (lentils) and vegetable-based sides are nutritious options.
To avoid: Creamy curries like korma and passanda, naan bread, and fried pakoras and samosas.

Thai Cuisine

Thai cuisine offers a fresh, vibrant, and flavorful experience, but be mindful of dishes heavy in coconut milk or oil.

Healthier alternatives: Tom yum soup, stir-fried chicken or seafood with vegetables, and steamed fish.
Smart swaps: Ask for less oil in stir-fries and choose steamed rice over egg-fried rice.
Moderate intake: Be cautious with coconut milk-based curries, which can be high in saturated fat.

Mexican Cuisine

When ordering Mexican, build your meal around grilled protein and fresh vegetables. Burrito bowls are an excellent way to control your ingredients.

Ideal bowl: Fill it with brown rice, black beans, grilled chicken or sofritas (spicy tofu), extra fajita veggies, salsa, and a small amount of guacamole.
Better options: Choose soft corn tortillas over flour, and stick to grilled chicken or steak.
Sauce control: Ask for sauces and toppings like sour cream and cheese on the side to manage portions.

A Comparison of Takeaway Choices


Takeaway Option	Healthiest Choice	Less Healthy Choice
Indian	Tandoori Chicken with Plain Rice and Dal	Chicken Korma with Pilau Rice and Naan
Thai	Tom Yum Soup with Grilled Chicken Skewers	Coconut-based Green Curry with Egg-Fried Rice
Japanese	Sashimi Platter or Nigiri with Miso Soup	Shrimp Tempura Roll or Creamy Spicy Tuna Roll
Mexican	Chicken Burrito Bowl with Brown Rice and Veggies	Loaded Beef Nachos with Sour Cream and Cheese
Fish & Chips	Grilled Fish with Side Salad and Mushy Peas	Battered Fish with Thick-Cut Chips and Tartar Sauce
Pizza	Thin-Crust Vegetable Pizza with Light Cheese	Deep-Pan Pizza with Extra Cheese and Processed Meats

Key Strategies for a Healthier Takeaway

Choosing a takeaway doesn't have to mean a complete departure from your healthy eating goals. By adopting a few key strategies, you can enjoy the convenience while keeping your nutritional intake in check.

Prioritize a Balanced Plate: Aim for a ratio of 50% vegetables, 25% protein, and 25% carbohydrates. If your dish is light on vegetables, order a side salad. For instance, pair a grilled protein with a side of steamed greens.
Watch the Fats: Cooking method is paramount. Always choose grilled, roasted, or steamed food over deep-fried or battered items. In creamy or coconut-based sauces, stick to small amounts or consider a tomato-based alternative.
Manage Sodium and Sugar: Sauces are a major culprit for added salt and sugar. By ordering sauces and dressings on the side, you can control how much you add. Many Indian and Chinese dishes contain high sodium, so requesting less salt is a good move.
Be Mindful of Portion Size: Restaurant portions can be enormous. A simple trick is to immediately portion out half of your meal to save for later, or to order a smaller size. Sharing is also a great option to reduce your intake.
Build Your Own: For places like Mexican and salad bars, building your own bowl or salad gives you full control over ingredients. Load up on leafy greens, lean proteins, and legumes while limiting high-fat additions like cheese and creamy dressings.

Conclusion

Navigating the world of takeaway requires a proactive and mindful approach, but it is certainly possible to enjoy a healthy meal on a busy night. By asking the right questions, making smart swaps, and controlling your portions, you can ensure your favorite takeaway doesn't derail your diet. The choices you make, from opting for grilled fish over battered to choosing a thin-crust veggie pizza over a deep-pan meat feast, can make a significant difference. Ultimately, a balanced plate full of vegetables, lean protein, and a smaller portion of carbohydrates will always be your healthiest bet. For more tips on making healthy dining choices, consult resources like the American Heart Association.

Frequently Asked Questions

The healthiest choices from an Indian takeaway are tandoori-cooked meats or tomato-based curries like jalfrezi or madras, served with plain rice and a lentil side dish (dal). Avoid creamy curries and fried items.

Yes, sushi can be a very healthy option if you choose wisely. Opt for sashimi (plain fish) or rolls with fresh vegetables and lean protein. Avoid tempura (fried) and rolls with creamy, mayonnaise-based sauces.

For a healthy Thai meal, choose clear soups like tom yum, stir-fried dishes with lots of vegetables and lean protein, or steamed fish. Ask for less oil in stir-fries and be mindful of coconut milk-based curries.

To make pizza healthier, choose a thin crust with extra vegetable toppings and ask for light cheese. Avoid deep-pan options with processed meats and cheese-stuffed crusts.

Kebabs can be healthy if you choose a shish kebab (grilled meat on a skewer) served with a pita and plenty of salad, rather than a large doner kebab with creamy sauce. A chicken kebab is often the leanest option.

Some healthier fast food options include grilled chicken sandwiches, naked burrito bowls with brown rice and veggies, and side salads with vinaigrette dressing. Skip the sugary drinks and fried sides.

To reduce calories, choose grilled or steamed items, ask for sauces on the side, and choose vegetable-based dishes. Limiting your portion size by sharing or saving half for later is also effective.