What Chinese food has the most protein? A guide to high-protein options

October 1, 2025 •

4 min read

While some Chinese takeout can be high in fat and sugar, many traditional dishes are packed with lean protein from sources like fish, poultry, and tofu. Understanding what Chinese food has the most protein requires looking beyond fried options to find balanced and healthy meals.

Quick Summary

Several Chinese dishes are excellent protein sources, including beef and broccoli, kung pao chicken, and steamed seafood. For plant-based protein, mapo tofu and dishes with seitan offer substantial content. Cooking method and ingredients significantly affect nutritional value, making lean proteins and steamed preparations ideal for a high-protein diet.

Key Points

Lean Meats and Fish Lead: Dishes with steamed fish, shrimp, or lean cuts of beef and chicken generally provide the highest amount of protein.
Mapo Tofu is a Plant-Based Powerhouse: For vegetarians, mapo tofu offers a complete protein from soybeans and can be made without meat.
Cooking Method Matters: Steaming and light stir-frying are healthier cooking methods that preserve protein and minimize fat and calories, unlike deep-frying.
Request Sauce on the Side: To control sodium and sugar, ask for sauces on the side, as they can be a source of hidden calories.
Balance with Vegetables: Pairing a high-protein entree with plenty of fiber-rich vegetables, like broccoli or bok choy, creates a more balanced and satisfying meal.
Beware of Battered Dishes: Heavily breaded or deep-fried items like General Tso's chicken contain less actual protein and are often high in calories and fat.

For many, Chinese food is synonymous with unhealthy takeout. However, Chinese cuisine offers a diverse range of dishes, and many are naturally rich in high-quality protein from both animal and plant sources. The key to maximizing protein intake lies in selecting the right ingredients and preparation methods. By focusing on lean meats, fresh seafood, and versatile plant-based proteins like tofu and seitan, you can easily build a nutritious and delicious high-protein meal.

The Top Contenders: Meat and Seafood Dishes

When seeking the highest protein in Chinese food, dishes featuring lean meat and seafood are often at the top of the list. These provide substantial protein without the excess calories and saturated fat found in heavily fried or sugary menu items.

Beef and Broccoli

This classic stir-fry is a popular high-protein choice, combining tender beef with nutrient-rich broccoli. The protein content is significant, and the broccoli adds a healthy dose of fiber and vitamins.

To maximize the health benefits, consider these options:

Ask for a lean cut of beef, like flank steak.
Request that the broccoli be steamed rather than stir-fried to reduce oil.
Have the sauce served on the side, as some restaurant versions can be high in sodium and sugar.

Kung Pao Chicken

Known for its spicy and savory flavor profile, Kung Pao Chicken is made with stir-fried chicken, vegetables, and peanuts. This dish offers a lean protein source from the chicken and healthy fats from the peanuts, making it a well-rounded option. Opt for a version with minimal sauce to keep sugar content in check.

Moo Goo Gai Pan

This is a lighter, Cantonese-style stir-fry featuring sliced chicken and mushrooms. The simple, mild sauce lets the natural flavors of the lean chicken and various vegetables shine. It's a fantastic option for a high-protein, low-fat meal, often including other vegetables like bok choy and snow peas.

Steamed Fish

Steamed whole fish with ginger and scallions is a staple of traditional Chinese cooking and an exceptionally lean protein choice. The steaming method requires very little oil, preserving the fish's high-quality protein and omega-3 fatty acids. Paired with steamed vegetables, it's one of the healthiest Chinese food dishes available.

Shrimp with Garlic Sauce

Shrimp is a low-calorie, high-protein lean protein source, and this dish is a delicious way to enjoy it. Similar to other stir-fries, ordering the garlic sauce on the side allows you to control the sodium and sugar intake.

Plant-Based Powerhouses: Tofu and Seitan

Chinese cuisine is a haven for plant-based protein, with tofu and seitan being prominent examples. These options offer a high-protein alternative to meat, suitable for vegetarian and vegan diets.

Mapo Tofu

This popular Sichuan dish features soft tofu cooked in a spicy, fermented bean sauce. Tofu is a complete plant-based protein, and while the traditional version often includes ground pork, many restaurants offer a vegetarian option. The combination of tofu and optional lean meat makes for a powerful protein punch.

Seitan (Wheat Gluten)

Found in dishes like braised wheat gluten (烤麸, kaofu) or barbecued on skewers (烤面筋, kao mianjin), seitan is a dense, high-protein meat substitute made from wheat. With up to 25g of protein per 100g, it offers a satisfyingly chewy texture and makes for an excellent protein-rich vegan option.

Buddha's Delight (Luohan Zhai)

This classic vegetarian dish consists of various vegetables and often includes tofu or other protein sources like edamame. It is rich in fiber and nutrients, and opting for the version with tofu significantly increases its protein content.

Comparison of Popular High-Protein Chinese Dishes


Dish	Main Protein Source(s)	Cooking Method	Approx. Protein per Serving	Key Health Notes
Beef and Broccoli	Beef	Stir-fried	21-40g	High in protein and fiber; request lean beef and side sauce for healthier version.
Mapo Tofu	Tofu, optional ground pork	Stewed/Simmered	12-25g+	Tofu is a complete protein; can be made vegetarian.
Steamed Fish	Fish	Steamed	18-22g+	Very lean, high in protein and omega-3s; low in fat.
Kung Pao Chicken	Chicken, peanuts	Stir-fried	30-35g+	Lean chicken and healthy fats from peanuts; minimal sauce is best.
Steamed Dumplings	Chicken, shrimp, or tofu	Steamed	6-8g per serving	A healthier, protein-packed appetizer; avoid fried versions.
Moo Goo Gai Pan	Chicken	Stir-fried	~20g	Light, savory stir-fry with lean chicken and vegetables.

Making Healthier Choices: Beyond the Dish

While knowing the most protein-dense dishes is helpful, making conscious choices about preparation can dramatically affect a meal's nutritional profile. This is especially true when dining at restaurants, where sauces and cooking methods can add significant fat, sugar, and sodium. For a more in-depth look at lean proteins, consider sources like Harvard Health.

Here are some tips for a healthier high-protein Chinese meal:

Embrace Steaming: Opt for steamed dishes over fried, battered, or deep-fried ones. This preserves nutrients and minimizes added oils.
Go Lean: When ordering meat dishes, choose options with lean protein like chicken breast or shrimp over fattier cuts or deep-fried choices like General Tso's chicken.
Mind the Sauce: Syrupy, sugary sauces are often loaded with calories and sugar. Request sauces on the side to control your intake.
Load Up on Veggies: Balance your protein with plenty of fresh vegetables. Many Chinese dishes already include vegetables, but you can always ask for more or a side of steamed greens.

Conclusion

The perception of all Chinese food being unhealthy is a misconception, as the cuisine offers many excellent, high-protein options. The answer to what Chinese food has the most protein ultimately depends on your choice of protein source and preparation. Dishes like Beef and Broccoli, Steamed Fish, and Mapo Tofu are strong contenders, but individual servings and cooking styles can vary widely. By favoring steamed or lightly stir-fried meals with lean protein and minimal sauce, you can easily enjoy a delicious and nutritionally robust Chinese meal that fits a high-protein diet. For those prioritizing plant-based protein, tofu and seitan dishes are incredibly versatile and effective choices. The most important factor is making informed choices to ensure your meal is as healthy as it is flavorful.

Frequently Asked Questions

While lo mein can contain some protein from meat or vegetables, it is primarily a noodle-based dish and therefore higher in carbohydrates and calories. For a higher protein option, choose a stir-fry with a lean protein source and fewer noodles.

Beef and broccoli, kung pao chicken, and steamed fish with vegetables are all great high-protein, low-carb options. You can also opt for chicken or lettuce wraps.

The protein content in fried rice depends on the amount of added meat, egg, or tofu. However, it is also high in carbohydrates and oil. For a higher protein meal, it's better to choose a lean protein entree with steamed brown rice.

Yes, tofu is an excellent source of plant-based protein in Chinese food and contains all nine essential amino acids. Dishes like mapo tofu or Szechuan tofu can be high in protein, especially if they also include some meat.

To increase protein, focus on dishes with lean meats (chicken, shrimp) or tofu. You can also ask for extra chicken, shrimp, or tofu to be added to your order.

A typical cup of restaurant-style beef and broccoli can contain around 21 to 23 grams of protein. This can vary based on portion size and preparation method.

Steamed fish is generally higher in protein per serving and lower in fat than mapo tofu, especially if the tofu dish includes ground pork. However, both are excellent sources of protein.