What is the Healthiest Chinese Food Takeout? A Guide to Smart Choices

According to a SafeFood study, a typical Chinese takeaway meal can contain over 2,000 calories and significant fat and salt, highlighting the need for careful selection. So, what is the healthiest Chinese food takeout for a balanced diet? The answer lies in mindful ordering and preparation choices.

Quick Summary

This article explains how to order healthier Chinese takeout by choosing steamed or broth-based dishes, lean proteins, and extra vegetables. Learn which high-calorie items to avoid and how to control sauces for a nutritious meal.

Key Points

• Choose Steamed Dishes: Opt for steamed dumplings, fish, or chicken and vegetables to avoid excess oil and fat.

• Prioritize Broth-Based Soups: Start with Egg Drop or Wonton soup instead of creamy or high-fat starters.

• Control Your Sauce Intake: Ask for sauces on the side to manage calories, sugar, and sodium, which are often concentrated in sweet and thick sauces.

• Load Up on Lean Protein and Veggies: Select vegetable-heavy stir-fries with lean protein like chicken, shrimp, or tofu for a high-fiber, satisfying meal.

• Swap Fried Rice for Steamed Rice: Choose steamed white or brown rice over fried rice to save on calories, fat, and sodium.

• Avoid Battered and Sugary Dishes: Steer clear of deep-fried dishes like General Tso's Chicken and Sweet and Sour Pork, which are high in calories and unhealthy fats.

Navigating the Takeout Menu: Understanding the Challenges

While traditional Chinese cuisine is often fresh and vegetable-heavy, Americanized Chinese takeout can be very different. The primary reasons many common dishes are considered unhealthy include excessive deep-frying, high-sugar sauces, and large portions. For instance, a single serving of General Tso's Chicken can contain over 1,500 calories, 88 grams of fat, and more sodium than the daily recommendation. The key to finding what is the healthiest Chinese food takeout is learning to identify these pitfalls and make informed decisions.

The Cooking Methods to Choose and Avoid

When it comes to healthy Chinese food, the cooking method is a major factor. Opting for dishes that are steamed, stir-fried with minimal oil, or broth-based can dramatically reduce the calorie and fat content. Conversely, deep-fried dishes and those with thick, sugary sauces should be approached with caution or avoided altogether.

Healthier Options: Steamed, Soups, and Stir-Fries

• Steamed Dumplings: A much lighter alternative to their fried counterparts, steamed dumplings filled with vegetables or shrimp offer flavor without the excess fat. Pair with a side of chili sauce instead of heavy soy sauce to reduce sodium.
• Egg Drop or Wonton Soup: Clear, broth-based soups are a low-calorie starter or a satisfying main dish. A cup can contain as little as 100 calories. Avoid fatty toppings and heavy, creamy versions.
• Moo Goo Gai Pan: This classic dish features sliced chicken with a variety of vegetables and mushrooms, all in a light white sauce. It's a great example of a nutrient-dense, lower-calorie stir-fry. It provides lean protein and fiber without being loaded with sugar.
• Chicken and Broccoli: Another excellent choice, this dish combines lean protein with fiber-rich vegetables. Requesting the sauce on the side allows you to control the portion and reduce sodium and calories.
• Shrimp with Lobster Sauce: This dish offers a lean protein source (shrimp) in a thinner sauce, making it lighter than many other meat entrees.
• Buddha's Delight: For a vegetarian option, this dish is packed with steamed vegetables and tofu, offering a good source of fiber and plant-based protein.

Ordering Strategies for a Healthier Meal

Making a few simple requests can significantly improve the nutritional value of your meal. These small changes add up to a much healthier dining experience, helping you find what is the healthiest Chinese food takeout for you.

1. Ask for the sauce on the side. This is one of the most effective ways to control the sodium, sugar, and fat content of your meal. Many stir-fries and meat dishes come drenched in sauce, so having it on the side gives you full control.
2. Choose steamed rice instead of fried rice. Boiled or steamed rice has significantly fewer calories, fat, and sodium than fried rice. For even more fiber, consider brown rice if the restaurant offers it.
3. Load up on vegetables. Order an extra side of steamed vegetables, like bok choy or broccoli, to increase fiber and nutrient intake. The extra bulk will help you feel full without adding many calories.
4. Request less oil. Many kitchens will accommodate a request to use less oil in stir-fried dishes, cutting down on unnecessary fats.
5. Avoid MSG and excess salt. While not scientifically proven to be harmful in most people, MSG is a concentrated source of sodium. Requesting no MSG and less salt can be a good strategy for managing sodium intake.

Comparison Table: Healthy vs. Less Healthy Options

Feature	Healthy Choices	Less Healthy Choices
Cooking Method	Steamed, boiled, lightly stir-fried	Deep-fried, battered, crispy
Protein	Lean chicken, shrimp, fish, tofu, beef strips	General Tso's, Sesame Chicken, Sweet and Sour Chicken
Sauce	Light, broth-based, or on the side	Thick, sugary, sweet sauces
Carbohydrates	Steamed white or brown rice, lettuce cups	Fried rice, egg rolls, lo mein
Vegetables	Plentiful vegetables (bok choy, broccoli)	Often limited or coated in sauce

The Takeaway: Finding Balance in Your Takeout

It is possible to enjoy Chinese takeout while maintaining a healthy lifestyle. The key is to shift your focus from fried, heavy, and sweet dishes to those that are steamed, broth-based, and rich in vegetables. Making small adjustments, such as asking for sauce on the side and choosing steamed rice, can make a significant difference. By keeping these tips in mind, you can find what is the healthiest Chinese food takeout and savor a nutritious and flavorful meal. For more guidance on healthy dining, consider exploring the Cleveland Clinic's Heart-Healthy Asian Dining Strategies.

Frequently Asked Questions

What is the lowest calorie option at a Chinese restaurant?

Clear, broth-based soups like Egg Drop or Wonton soup are among the lowest-calorie options. Steamed vegetable dishes or steamed lean protein with vegetables are also excellent choices.

Are vegetable dumplings healthy from Chinese takeout?

Yes, steamed vegetable dumplings are a healthy choice as they are low in fat and packed with nutrients. Fried dumplings, however, should be avoided due to added fat.

How can I reduce the sodium in my Chinese takeout?

To reduce sodium, ask for less soy sauce, request the sauce on the side, avoid dishes with lots of heavy sauce, and opt out of added MSG.

Is brown rice healthier than white rice with Chinese food?

Yes, brown rice is typically healthier than white rice as it contains more fiber and nutrients. It is also a better option than high-calorie fried rice.

What are some vegetarian healthy Chinese takeout options?

Healthy vegetarian options include Buddha's Delight (a mix of steamed vegetables and tofu), steamed vegetable dumplings, and vegetable stir-fries with light sauce.

Can I still eat Chinese food if I am trying to lose weight?

Yes, you can. Focus on portion control and make healthy swaps like choosing steamed dishes over fried, opting for lean protein, and requesting sauce on the side to manage your calorie intake effectively.

Are stir-fry dishes always healthy?

Not always. While the ingredients often include lean protein and vegetables, stir-fries can be high in calories, fat, and sugar if they use excessive oil or thick, sweet sauces. Requesting less oil and sauce on the side makes them a healthier option.