What Chinese Food Has Good Protein? Unpacking the Best Sources

November 26, 2025 •

4 min read

According to the USDA, the average American adult needs approximately 0.8 grams of protein per kilogram of body weight, but many popular Chinese restaurant dishes can be surprisingly high in fat and sodium. This guide answers the common question: what Chinese food has good protein, and how can you make smarter choices?.

Quick Summary

This article explores the best protein-rich options in Chinese cuisine, highlighting dishes with lean meats, seafood, and plant-based proteins. It details how to select healthier choices and avoid excessively greasy or sugary menu items, helping you make informed decisions when ordering or cooking.

Key Points

Lean Meats are Best: Choose dishes with chicken, shrimp, or beef that are steamed or lightly stir-fried, like Moo Goo Gai Pan or Shrimp with Garlic Sauce, instead of deep-fried options.
Tofu and Seitan are Plant-Based Stars: Tofu, especially firmer varieties and dried tofu, along with seitan (wheat gluten), offer excellent plant-based protein for vegetarians and vegans.
Control Your Sauce and Rice: Requesting sauce on the side and choosing brown rice over white can significantly reduce a meal's sugar, sodium, and calorie content.
Pick Healthy Appetizers: Stick to steamed dumplings, lettuce wraps, or hot and sour soup rather than deep-fried spring rolls or wontons.
Focus on Veggies: Many high-protein Chinese dishes, like Beef and Broccoli or Buddha's Delight, are also loaded with nutrient-rich vegetables that provide fiber and antioxidants.
Home Cooking Gives Control: Making Chinese food at home, such as a high-protein Sichuan chicken, allows for full control over ingredients and preparation methods for a healthier meal.

Lean Meat and Poultry Dishes

When seeking protein from Chinese cuisine, lean meats and poultry are excellent choices, especially when prepared healthily. Many stir-fried options can be rich in protein, but the cooking method and sauce are key factors. Dishes like Beef and Broccoli, Moo Goo Gai Pan, and Kung Pao Chicken are popular choices, offering substantial protein alongside fresh vegetables. For dishes that traditionally feature fried chicken, such as General Tso's or Sesame Chicken, consider asking for steamed or pan-seared chicken instead to significantly reduce fat and calories.

Healthier Preparation Methods

To maximize the health benefits of protein-rich Chinese dishes, pay attention to how they are prepared. Steaming, boiling, and light stir-frying are preferable to deep-frying. Ordering sauces on the side is another great strategy to control sugar and sodium intake, especially with dishes that come in heavy, sweet sauces. For example, a chicken and vegetable stir-fry is a fantastic option, providing lean protein and fiber, as long as it isn't drowning in a sugary glaze.

Plant-Based Protein Powerhouses

Chinese cuisine is a haven for plant-based proteins, primarily thanks to the versatile soybean. Tofu is a staple ingredient in Chinese cooking and is an excellent source of complete protein for vegetarians and vegans alike. Beyond basic tofu, many other soy-based products and legumes offer high-protein options.

Here are some of the best plant-based protein choices:

Mapo Tofu: This classic Sichuan dish features soft tofu cooked in a spicy bean sauce. It provides high-quality plant-based protein and can be ordered with or without ground pork.
Dried Tofu (Doufugan): This firmer, more dense tofu is often used in stir-fries and salads. A palm-sized serving can contain up to 30 grams of protein.
Braised Wheat Gluten (Kaofu): A popular Shanghainese dish, this spongey ingredient is pure gluten and a potent source of plant-based protein.
Edamame: Often served as an appetizer, these boiled soybean pods are a simple, high-protein snack that is low in fat and calories.
Buddha's Delight (Lo Han Jai): This vegetarian dish combines a mix of vegetables with crispy or steamed tofu in a light sauce, offering a fiber-rich and protein-packed meal.

Seafood Delights with Lean Protein

Seafood is a fantastic source of lean protein in Chinese cooking, particularly when steamed or lightly stir-fried. Options like shrimp and various types of fish provide essential nutrients without a lot of saturated fat.

Shrimp with Garlic Sauce: This dish features lean, low-calorie shrimp stir-fried with mixed vegetables in a light garlic sauce, delivering a protein-rich meal with healthy nutrients.
Steamed Fish with Ginger: A traditional preparation method, steaming fish with ginger and scallions is a clean, flavorful way to enjoy a substantial serving of lean protein.
Shrimp with Lobster Sauce: Another savory, high-protein choice, though sauce variations can affect sodium levels. When made with a light sauce, it's a great option.

Comparing Chinese Protein Dishes


Dish	Main Protein Source	Preparation Method	Common Health Modifications
Beef and Broccoli	Beef	Stir-fried	Ask for sauce on the side; add extra broccoli
Kung Pao Chicken	Chicken	Stir-fried	Ensure chicken is not deep-fried; reduce sauce
Mapo Tofu	Tofu (optional ground pork)	Simmered	Opt for a vegetarian version; ask for less oil
Steamed Dumplings	Pork, Shrimp, or Veggies	Steamed	Choose steamed over pan-fried; use dipping sauce sparingly
Shrimp with Garlic Sauce	Shrimp	Stir-fried	Request sauce on the side to control sodium
Moo Goo Gai Pan	Chicken	Stir-fried	A lighter sauce by default; excellent choice

Selecting Healthier Options at Chinese Restaurants

While many people associate Chinese takeout with greasy and high-calorie food, the cuisine offers countless nutritious and protein-dense dishes. The key is to order wisely.

Prioritize Steamed or Stir-Fried: Choose dishes that are steamed, boiled, or lightly stir-fried, as these cooking methods use less oil than deep-frying.
Request Less Sauce: Many sauces are high in sugar and sodium. Ask for sauce on the side or a lighter version to maintain flavor while reducing unhealthy additives.
Opt for Brown Rice: While white rice is a staple, brown rice is a healthier alternative, providing more fiber and a slower energy release.
Load Up on Veggies: Balance your meal by ensuring it contains plenty of vegetables. You can often request extra veggies to boost fiber and nutrients.
Be Mindful of Appetizers: Avoid deep-fried appetizers like spring rolls and instead choose healthier options such as steamed dumplings, lettuce wraps, or egg drop soup. For further reading on traditional Chinese cuisine and its origins, you can visit Wikipedia's page on Chinese cuisine.

Conclusion: Making Smart, Protein-Rich Choices

Chinese cuisine offers a delicious and varied array of protein sources, accommodating meat-eaters and plant-based diners alike. By choosing lean protein sources like chicken, shrimp, and tofu, and opting for healthier cooking methods like steaming and light stir-frying, you can enjoy the rich flavors of Chinese food while maintaining a balanced diet. Whether you prefer the classic comfort of Beef and Broccoli or the fiery spice of Mapo Tofu, plenty of options will satisfy your protein needs and your taste buds. Informed decisions are the key to enjoying Chinese food in a healthy way.

Frequently Asked Questions

Dishes featuring lean, non-fried proteins typically have the most protein. Options like Kung Pao chicken, Beef and Broccoli, or Shrimp with Garlic Sauce are excellent choices, with specific protein content depending on the portion size and restaurant preparation.

Yes, tofu is a fantastic source of plant-based protein in Chinese cuisine. It is a complete protein, and options like Mapo Tofu or dishes with dried tofu can provide a high protein count.

Steamed dumplings, especially those filled with meat or shrimp, are a good source of protein and a healthier alternative to their fried counterparts. They are a good appetizer or can be a part of a larger meal.

The healthiest method is to choose steamed or lightly stir-fried dishes with lean protein sources like chicken, fish, or tofu. Ask for sauces on the side to control sodium and sugar, and opt for brown rice or extra steamed vegetables.

Yes, many Chinese dishes can support muscle building due to their high protein content. Focus on meals with lean protein, complex carbs like brown rice, and plenty of vegetables, while avoiding high-fat or sugary options.

Yes, dishes with egg and shrimp, such as Shrimp with Lobster Sauce or Egg Drop Soup, are good protein sources. Shrimp is a particularly lean and nutrient-dense protein.

To get sufficient protein without the unhealthy aspects, prioritize preparation methods like steaming, braising, or light stir-frying. Choose lean protein sources, load up on vegetables, and moderate or avoid heavy, sugary sauces and deep-fried items.