What Chinese Meal Is Lowest in Calories?

January 9, 2026 •

4 min read

According to Nutritionix data, a single cup of wonton soup contains as few as 71 calories, making it one of the most reliable options when determining what Chinese meal is lowest in calories. While many Chinese takeout dishes are surprisingly high in calories, with some fried dishes exceeding 600 calories per cup, healthy choices are readily available. This guide will help you navigate the menu to find satisfying, low-calorie meals without sacrificing flavor.

Quick Summary

This guide reveals the lowest calorie Chinese dishes, focusing on cooking methods like steaming and broth-based options. It offers practical advice for ordering healthy takeout, comparing low-calorie choices against higher-calorie alternatives and highlighting key ingredients to watch out for. Learn to make smarter, healthier dining decisions.

Key Points

Choose Steamed or Boiled Dishes: Opt for steamed dumplings, fish, or vegetable dishes over their fried or breaded counterparts to save significant calories.
Start with Soup: Clear, broth-based soups like wonton or egg drop soup are low-calorie appetizers that can help reduce your overall intake by making you feel fuller sooner.
Request Sauce on the Side: Many Chinese sauces are high in sugar, oil, and sodium; asking for them on the side allows you to control the amount you use.
Select Lean Proteins and Veggies: Focus your main course on lean options like steamed shrimp, chicken, or tofu paired with plenty of vegetables, such as in Moo Goo Gai Pan or Beef and Broccoli.
Limit Carbohydrates: Be mindful of your rice and noodle portions. A small side of plain steamed rice is a healthier alternative to fried rice or heavy noodle dishes.
Prioritize Low-Calorie Entrees: Stick to dishes like Moo Goo Gai Pan, Steamed Shrimp with Vegetables, or Chop Suey for meals rich in nutrients but low in unhealthy fats.

Navigating a Chinese restaurant menu can be challenging for those watching their calorie intake, as many popular dishes are high in oil, sugar, and sodium. However, the key to finding a healthy, low-calorie meal lies in the cooking method and ingredients used. By focusing on steamed, boiled, or light stir-fried dishes, you can enjoy the rich flavors of Chinese cuisine guilt-free.

The Healthiest Chinese Food Cooking Methods

Opting for the right preparation method is the most important step in reducing calories. Avoid anything fried, breaded, or covered in thick, sugary sauces.

Steaming: This is arguably the healthiest cooking method. Steamed dishes, whether dumplings, fish, or vegetables, use no added oil and preserve the food's natural nutrients. Steamed dumplings are a fantastic appetizer choice.
Boiling/Broth-Based: Soups like wonton, hot and sour, or egg drop soup are exceptionally low in calories because their base is a light, savory broth. The broth helps fill you up, which can reduce overall calorie consumption.
Stir-frying (with caution): A properly executed stir-fry can be healthy, provided it uses minimal oil and the sauce is requested on the side. Look for dishes with lean proteins and lots of fresh vegetables.

Top Low-Calorie Chinese Meal Choices

Here are some of the best choices for a lighter, healthier meal at a Chinese restaurant:

Wonton Soup: One of the lowest-calorie appetizers, often containing around 71 calories per cup. It's a great way to start your meal and curb your appetite.
Steamed Dumplings: Far superior to their fried counterparts, steamed dumplings offer a filling, savory experience without the heavy calories from deep-frying.
Moo Goo Gai Pan: This Cantonese dish features sliced chicken, mushrooms, and fresh vegetables in a light, white sauce. It is a very balanced, low-calorie entree option.
Beef and Broccoli: A classic for a reason. With lean beef and nutrient-rich broccoli, this dish can be very healthy if the sauce is kept light. A cup can be as low as 338 calories.
Chop Suey: Often packed with bean sprouts, water chestnuts, and cabbage, chop suey is a vegetable-heavy dish. Opt for a version with lean chicken or shrimp and brown rice to maximize its nutritional value.
Shrimp and Vegetables: Shrimp is a very lean protein source. A simple stir-fry of shrimp and mixed vegetables, with minimal sauce, is an excellent low-calorie option.

Making Healthy Modifications to Your Order

Even with a seemingly unhealthy menu, you can take steps to reduce your meal's calorie count.

Ask for steamed: If a dish is typically fried, like General Tso's or sesame chicken, ask if it can be prepared steamed instead. Many restaurants are accommodating.
Sauce on the side: Requesting sauces like sweet and sour, hoisin, or black bean sauce on the side allows you to control how much you consume, as these are often high in sugar and sodium.
Load up on veggies: Ask for extra vegetables in your entree to increase fiber and nutrients while making your meal more filling.
Limit your rice or noodles: Both white rice and noodles add a significant amount of carbs and calories. Ask for brown rice if available, or simply eat a smaller portion of the side.

Comparison Table: Healthy vs. Unhealthy Chinese Dishes


Dish Name	Cooking Method	Approx. Calories (per cup)	Healthy/Unhealthy?
Wonton Soup	Boiled	~71	Healthy
Steamed Chicken & Broccoli	Steamed	~136	Healthy
Moo Goo Gai Pan	Light Stir-Fry	~160	Healthy
Beef and Broccoli	Stir-Fry	~338	Healthy (request light sauce)
Beef Chow Fun	Stir-Fry	~209	Moderate
Fried Rice	Fried	~238	Moderate
General Tso's Chicken	Deep-Fried	~431	Unhealthy
Orange Chicken	Deep-Fried	~660	Unhealthy

A Sample Low-Calorie Chinese Meal

Here’s how to construct a complete, low-calorie meal from start to finish:

Appetizer: Start with a cup of hot and sour soup or a few steamed vegetable dumplings. These are light and can help prevent overeating later. Avoid fried egg rolls or sugary prawn toasts.
Main Course: Choose a lean protein and vegetable dish, such as steamed shrimp with mixed vegetables or Moo Goo Gai Pan. Request the sauce on the side to control the portion and sodium.
Side Dish: Pair your entree with a small portion of plain steamed rice instead of fried rice or lo mein. Brown rice is an even better option if available.
Beverage: Drink water or unsweetened tea instead of sugary sodas or fruit juices.

Conclusion

Enjoying a low-calorie Chinese meal is entirely possible by making simple, strategic choices. By prioritizing steamed and broth-based options over deep-fried items and heavy sauces, you can maintain your health goals without missing out on flavor. Asking for modifications like sauce on the side and focusing on lean proteins and vegetables are your best tactics for a satisfying and healthy Chinese dining experience. Remember that moderation and preparation method are paramount when aiming for a lighter meal. For more detailed nutritional information on specific dishes, resources like Nutritionix can be helpful.

Frequently Asked Questions

Wonton soup is typically the lowest-calorie Chinese soup, often containing fewer than 100 calories per cup, followed closely by egg drop and hot and sour soup.

Yes, steamed dumplings are a much healthier, lower-calorie choice than fried spring rolls or fried dumplings, which contain substantially more fat and calories.

Between lo mein and fried rice, lo mein is generally considered the healthier choice, as it is not cooked with the high amount of oil used in fried rice. However, both are higher in carbohydrates and calories than a side of steamed rice.

To make a stir-fry lower in calories, request light sauce on the side, ask for extra vegetables, and choose a lean protein like chicken or shrimp instead of higher-fat meats.

General Tso's is not recommended for a low-calorie diet due to its deep-fried preparation and sugary sauce. A healthier alternative is to ask for a steamed chicken and vegetable dish with the sauce on the side.

Opt for plain steamed rice over fried rice. If the restaurant offers it, brown rice is an even better choice as it contains more fiber and nutrients.

Avoid anything deep-fried, heavily battered, or covered in thick, sugary sauces. Common examples include Orange Chicken, Sweet & Sour Pork, and deep-fried egg rolls.