What Chinese food is healthy? Making smarter choices at the Chinese takeout

October 1, 2025 •

4 min read

According to a study cited by BetterMe, a single large Chinese takeaway meal can contain 1,500 to 2,000 calories, which is a full day's recommendation for an average healthy person. However, it is possible to enjoy a balanced, nutritious meal that answers the question: What Chinese food is healthy?. The key lies in understanding the difference between traditional, balanced Chinese cuisine and the Americanized, calorie-heavy versions often found in restaurants.

Quick Summary

It is possible to find healthy and nutritious options when eating Chinese food. Choosing steamed dishes, lean proteins, and vegetable-rich options is key, while limiting fried items and heavy sauces can significantly reduce calories, sodium, and fat content. Making mindful choices at a restaurant or when ordering takeout helps align your Chinese food experience with your health goals.

Key Points

Embrace Steaming and Stir-Frying: Opt for dishes prepared by steaming, boiling, or light stir-frying over deep-fried or heavily battered options to reduce fat and calories.
Choose Lean Proteins: Select dishes with lean proteins like chicken, shrimp, or tofu, which are lower in fat and calories compared to heavier meat options.
Prioritize Vegetables: Many dishes, like Moo Goo Gai Pan and Buddha's Delight, are loaded with a variety of vegetables, providing essential fiber and nutrients.
Go Light on the Sauce: Ask for sauces on the side to control the amount of sugar and sodium you consume, particularly with thick, sticky sauces.
Opt for Healthier Starches: Choose steamed brown rice instead of fried rice or traditional noodles to add more fiber and reduce fat intake.

Demystifying healthy Chinese cuisine

Chinese cuisine is vast and varied, but in Western countries, it's often reduced to a menu of fried and sugar-laden takeout dishes. While sweet and sour pork or General Tso's chicken are popular, they are not representative of traditional Chinese cooking, which emphasizes fresh, whole foods and balanced nutrition. Traditional cooking methods like steaming, stir-frying, and braising preserve the nutrients of ingredients while using minimal oil. By focusing on these principles, you can navigate any menu to find healthy, satisfying meals.

Lean proteins and vegetable powerhouses

Prioritizing lean protein sources and a high vegetable content is a cornerstone of healthy Chinese dining. Many dishes provide a great balance of lean meat or plant-based protein with nutrient-dense vegetables.

Moo Goo Gai Pan: This Cantonese stir-fry features sliced chicken and an assortment of vegetables like mushrooms, water chestnuts, and snow peas in a light chicken broth-based sauce. It's high in protein and fiber, and the sauce is typically much lighter than other options.
Beef and Broccoli: A straightforward but excellent choice. This dish combines lean beef with fiber-rich broccoli. Asking for the sauce on the side or requesting a lighter amount can help manage sodium and fat intake.
Kung Pao Chicken: A spicy Sichuan stir-fry that includes chicken, vegetables, and heart-healthy peanuts. As with any stir-fry, it's best when not deep-fried. The spice from the chilis also adds flavor without extra calories.
Shrimp with Garlic Sauce: Shrimp is a low-calorie, high-protein lean protein source. When stir-fried with vegetables like broccoli or carrots in a simple garlic sauce, it makes for a very healthy meal.
Mapo Tofu: This Sichuan dish features soft, protein-rich tofu in a flavorful sauce. It's a great vegetarian option, and you can reduce the oil by asking for a lighter version.
Buddha's Delight (Lo Han Jai): A vegetarian stir-fry packed with a mix of vegetables such as bok choy, cabbage, carrots, and mushrooms, plus tofu. It is rich in vitamins, minerals, and fiber.

Smart swaps and cooking methods

When ordering, the cooking method makes a significant difference. Choosing steamed or stir-fried over deep-fried items is one of the easiest ways to improve your meal's nutritional value. Look for keywords on the menu that indicate healthier preparation methods.

Steamed vs. Fried Dumplings: Steamed dumplings (like har gow or jiaozi) are far lower in calories and fat than their deep-fried counterparts. You get all the flavor of the filling without the excess oil.
Clear Soups vs. Creamy Soups: Opt for broth-based soups like hot and sour or egg drop soup instead of creamy versions. These are filling and low in calories, making for a great appetizer.
Brown Rice vs. White Rice: While both are staples, brown rice offers more fiber and nutrients. Forgo fried rice in favor of steamed rice to save on excess fat.
Request Sauce on the Side: Many sauces are high in sugar and sodium. Ask for sauces on the side to control how much you add to your dish.

Comparison of healthy vs. unhealthy choices

This table highlights the differences between common healthy and unhealthy Chinese dishes, helping you make informed choices.


Feature	Healthier Choices	Less Healthy Choices
Cooking Method	Steamed, stir-fried, braised, boiled	Deep-fried, battered, pan-fried
Protein	Chicken, tofu, shrimp, lean beef	Fried pork, fatty cuts of beef
Vegetables	Stir-fried bok choy, broccoli, snow peas	Minimal or no vegetables
Starch	Steamed brown rice, brown rice stir-fry	Egg fried rice, lo mein noodles
Sauce	Light sauce, garlic sauce, sauce on the side	Heavy, sweet, sugary sauces (e.g., General Tso's)
Examples	Moo Goo Gai Pan, Steamed Dumplings	General Tso's Chicken, Sweet and Sour Pork

Making it a mindful meal

Beyond specific dishes, mindful eating plays a key role in making Chinese food a healthy part of your diet. Many restaurants serve family-sized portions, making it easy to overeat. Sharing dishes with others or portioning out a serving for later can help manage calorie intake. Fill your plate with plenty of vegetables and lean proteins before adding a smaller portion of rice or noodles. Drinking water or unsweetened green tea is another great tip to cleanse the palate and stay hydrated.

Conclusion

While many Westernized Chinese takeout options are high in fat, sugar, and sodium, the rich tradition of Chinese cuisine offers a wealth of healthy, flavorful choices. By prioritizing steamed and lightly stir-fried dishes, lean proteins like chicken, tofu, and shrimp, and plenty of vegetables, you can enjoy a delicious and nutritious meal. Making a few mindful adjustments, like opting for sauce on the side and choosing steamed rice, can transform a typically indulgent meal into a balanced, healthy experience. With this knowledge, you can confidently answer the question What Chinese food is healthy? and enjoy a satisfying and nourishing Chinese meal.

Frequently Asked Questions

No, General Tso's chicken is typically not a healthy option. It is made with deep-fried, battered chicken and a thick, sugary sauce, making it very high in calories, fat, and sodium. Healthier alternatives include Moo Goo Gai Pan or steamed chicken with vegetables.

Yes, steamed dumplings are a much healthier choice than fried dumplings. Steaming uses no oil and significantly reduces the calorie and fat content compared to deep-frying. You get to enjoy the delicious fillings without the added grease.

Buddha's Delight, or Lo Han Jai, is a traditional vegetarian stir-fry dish featuring a diverse mix of vegetables such as bok choy, carrots, and mushrooms, along with tofu or other plant-based proteins. It is a nutritious, fiber-rich, and flavorful option.

Yes, Chinese food can be part of a weight loss plan if you make smart choices. Focus on steamed dishes, lean proteins, and vegetable-heavy options, and avoid deep-fried and sugary-sauce items. Controlling portion sizes is also essential.

Lo mein can be a decent option, especially if it includes plenty of vegetables and a lean protein. However, it's often oily and the noodles can be high in calories. A healthier swap would be choosing steamed rice with a vegetable and protein dish, or opting for a lighter sauce with your lo mein.

To reduce sodium, ask for the sauce on the side and use it sparingly. Additionally, choose dishes with lighter, broth-based sauces over heavy, salty ones. Opting for low-sodium soy sauce or alternatives like coconut aminos can also help.

Broth-based soups like egg drop or hot and sour soup are generally low in calories and can be a healthy, filling appetizer. However, some soups can be high in sodium, so it's good to be mindful of your overall salt intake.