What Is the Best Chinese Food to Eat on a Diet? A Guide to Healthy Choices

November 16, 2025 •

4 min read

According to the U.S. Department of Agriculture, a single large Chinese restaurant meal can sometimes contain enough calories for an entire day, making mindful choices crucial for weight management. However, you can still enjoy this vibrant cuisine and find the best Chinese food to eat on a diet with a few simple strategies.

Quick Summary

This guide reveals the healthiest Chinese dishes and smart ordering tips, focusing on steamed preparations, lean proteins, and vegetable-rich entrees to help you make nutritious choices at restaurants.

Key Points

Embrace Steamed or Boiled Dishes: Opt for steamed or boiled options like fish, dumplings, or vegetables to significantly reduce fat and calories.
Choose Lean Protein: Select lean protein sources such as chicken breast, shrimp, or tofu instead of fatty, fried meats.
Focus on Veggies: Prioritize dishes with lots of vegetables, like Moo Goo Gai Pan, Beef with Broccoli, or Chop Suey, for fiber and nutrients.
Control Your Sauce: Ask for sauces on the side to manage high sodium and sugar content, allowing you to control how much you consume.
Go for Brown Rice or Skip Carbs: Choose brown rice over white or fried rice for higher fiber, or skip rice entirely for a lower-carb meal.
Start with Soup: Begin your meal with a broth-based soup like Egg Drop or Wonton to help you feel full sooner.

Navigating the Chinese Takeout Menu for a Healthier You

For many, Chinese takeout is a beloved, convenient meal, but it's often associated with high-calorie, high-sodium dishes. The good news is that traditional Chinese cuisine, which emphasizes fresh vegetables, steaming, and light sauces, can be incredibly healthy. By focusing on these principles and understanding which dishes to choose, you can enjoy flavorful Chinese food without derailing your diet.

The Healthiest Cooking Methods: Steam, Boil, and Stir-fry

When ordering, the cooking method is one of the most critical factors for keeping your meal diet-friendly. Steaming and boiling use water vapor and liquid to cook food, eliminating the need for added oils and fats. This helps preserve the food's natural nutrients and flavors while significantly reducing its calorie count. Light stir-frying is another good option, as it uses minimal oil and cooks ingredients quickly at high heat, often retaining their nutritional integrity. In contrast, deep-fried dishes like General Tso's chicken or fried spring rolls should be avoided, as they are laden with unhealthy fats and calories.

Recommended Diet-Friendly Chinese Dishes

By seeking out dishes that feature lean protein and lots of vegetables, you can create a satisfying and nutritious meal. Look for the following options on the menu:

Moo Goo Gai Pan: This Cantonese stir-fry combines lean chicken breast with a medley of mushrooms and other vegetables like snow peas and bamboo shoots. It typically features a light, broth-based sauce, making it a low-calorie, high-protein choice.
Beef with Broccoli: A classic for a reason, this dish pairs lean beef with antioxidant-rich broccoli. Ask for a light sauce and pair it with brown rice for a balanced meal.
Steamed Fish with Ginger and Scallions: A common and authentic Chinese dish, steamed fish is high in protein and omega-3 fatty acids. The simple seasoning adds flavor without excessive sodium or fat.
Steamed Dumplings: Choosing steamed over fried dumplings is a simple but effective way to cut calories and fat. Look for dumplings with vegetable or shrimp fillings for the leanest option.
Chop Suey: This vegetable-heavy American-Chinese dish is naturally a healthier option, often made with stir-fried cabbage, bean sprouts, and water chestnuts. Opt for a version with lean chicken or shrimp.
Egg Drop Soup or Hot and Sour Soup: These broth-based soups are low in calories and can be a great way to start your meal, helping you feel full and potentially reducing your overall calorie intake. Be mindful of the sodium content and skip the fried noodle toppings.

Making Smart Ingredient Swaps and Ordering Decisions

When ordering at a restaurant, you have more control than you might think. Don't be afraid to make specific requests:

Ask for sauce on the side: Many sauces are loaded with sugar and sodium. By having it on the side, you control how much you use, allowing you to moderate your intake.
Emphasize vegetables: Ask for extra vegetables in your stir-fry or entree. This adds fiber, which increases satiety and provides essential vitamins and minerals.
Swap your carbs: Instead of white rice or fried rice, request brown rice for added fiber and nutrients, or skip the rice entirely and focus on the protein and vegetable components. If you're following a low-carb diet, cauliflower rice is an excellent option at home.
Choose lean protein: Ask for chicken breast, shrimp, or tofu instead of fatty pork or heavily battered options.

Healthy Chinese Options vs. Calorie Traps: A Comparison


Feature	Healthy Choice	Unhealthy Alternative
Dish Type	Moo Goo Gai Pan, Steamed Fish	General Tso's Chicken, Sweet and Sour Pork
Cooking Method	Steamed, Boiled, Lightly Stir-fried	Deep-fried, Battered
Sauce	Light, broth-based sauce, sauce on the side	Heavy, sugary, high-sodium sauce
Protein	Lean chicken breast, shrimp, tofu	Deep-fried, fatty meats
Vegetables	Abundant in bok choy, broccoli, mushrooms	Minimal vegetables, if any
Carbs	Brown rice or no rice	Fried rice, chow mein
Appetizer	Broth-based soup, steamed dumplings	Egg rolls, crab rangoon

Conclusion: Enjoying Chinese Food Without Derailing Your Diet

Adopting a mindful approach to ordering is key to finding the best Chinese food to eat on a diet. By prioritizing steamed or lightly stir-fried dishes, opting for lean protein and plenty of vegetables, and managing sauces and carb portions, you can enjoy delicious, healthy meals. It’s about making informed choices that align with your health goals, rather than completely abstaining from a favorite cuisine. Embracing these strategies allows you to savor the rich flavors of Chinese cooking while maintaining a healthy lifestyle. For more information on healthy eating strategies, consider visiting health resources like the National Institutes of Health.

Frequently Asked Questions

Traditional fried rice is not a healthy option due to high calories, fat, and sodium from oil and sauces. For a healthier alternative, opt for steamed brown rice or add more vegetables to your dish.

Avoid deep-fried appetizers like egg rolls, crab rangoon, and prawn crackers, as they are high in fat and calories. Better choices include broth-based soups or steamed dumplings.

Stir-fried dishes can be a healthy option, as they typically contain lean protein and vegetables. However, they can still be high in sodium and sugar due to sauces. Ask for lighter sauce or sauce on the side.

To reduce sodium, ask for low-sodium soy sauce or sauces on the side, and choose dishes with lighter flavorings like ginger and scallions instead of heavy, processed sauces.

Excellent low-carb options include beef and broccoli, chicken with vegetables, or mapo tofu. Focus on protein and vegetables and skip the rice and noodles.

To control portions, you can share a plate with someone, ask for half your entree to be boxed up immediately, or use chopsticks to slow down your eating.

Both are healthy choices featuring lean protein and vegetables. Moo Goo Gai Pan is typically prepared with a very light sauce and a variety of mushrooms, making it slightly leaner. Both are great options when ordered with minimal sauce.