What is the Healthiest Chinese Food You Can Buy?

December 28, 2025 •

4 min read

Despite popular belief that all takeout is unhealthy, traditional Chinese cuisine emphasizes balanced meals with fresh, wholesome ingredients. This guide helps you navigate the menu to discover what is the healthiest Chinese food you can buy, focusing on smart ordering choices that are both delicious and nutritious.

Quick Summary

This guide reveals the healthiest options on a Chinese restaurant menu by focusing on smart ordering choices, such as steamed and broth-based dishes over fried ones, and controlling sauces and portion sizes.

Key Points

Choose Steamed Dishes: Opt for steamed items like fish or dumplings over deep-fried alternatives to reduce fat and calories.
Prioritize Lean Protein and Vegetables: Select dishes featuring lean meats, shrimp, or tofu combined with a high proportion of vegetables for a balanced, fiber-rich meal.
Control Your Sauce: Ask for sauces like garlic or ginger sauce on the side to manage sodium and sugar content.
Select Healthier Sides: Choose steamed rice or brown rice instead of fried rice or high-carb lo mein noodles.
Make Wise Appetizer Choices: Start with broth-based soups like egg drop soup or steamed vegetable dumplings to fill up on low-calorie, nutritious options.
Embrace Stir-Fries: Order vegetable-heavy stir-fries, but request less oil and sauce to keep them healthy.

Navigating the Takeout Menu for Healthier Choices

Many people associate Chinese takeout with greasy, high-sodium fare like General Tso's chicken and fried rice. While these dishes exist, they represent a small fraction of the diverse and often nutritious options available. By understanding a few key principles—cooking methods, ingredients, and sauces—you can easily choose a balanced and delicious meal that aligns with your health goals.

The Healthiest Cooking Methods

Your first step towards a healthier order is prioritizing dishes prepared with low-fat cooking techniques. Steaming, boiling, and light stir-frying are your best bets, as they preserve nutrients and minimize added oils.

Steaming: Steamed dishes, particularly fish and dumplings, are among the healthiest choices. Steamed fish, often prepared with ginger and scallions, offers lean protein and healthy fats without excess oil. Similarly, steamed vegetable dumplings provide a tasty, lower-calorie appetizer compared to their fried counterparts.
Stir-Frying: While oil is used, a light stir-fry is still a great option, especially when packed with vegetables. Focus on dishes with a high vegetable-to-meat ratio and ask for a lighter sauce or sauce on the side.
Broth-Based Soups: Starting your meal with a broth-based soup like egg drop or hot and sour soup can help fill you up and reduce overall calorie intake.

Healthier Appetizers and Sides

Starting your meal with the right choices can make a significant difference. Skip the fried egg rolls and crab rangoons, which are high in calories and fat.

Steamed Dumplings: Opt for steamed dumplings filled with vegetables, shrimp, or lean meat. They are a flavorful, protein-rich starter without the deep-fried calories.
Broth-Based Soups: Egg drop or hot and sour soup are excellent, low-calorie choices that offer a satisfying start.
Cucumber Salad: A refreshing cucumber salad, often tossed in a light, non-creamy dressing, is a perfect alternative to heavier appetizers.
Plain Rice: Choose brown or steamed white rice over fried rice. Brown rice adds more fiber, and both are better than carb-heavy fried noodles like lo mein.

Lean Proteins and Nutrient-Rich Vegetables

For your main course, look for lean protein sources and dishes with plenty of vegetables. Many Chinese dishes feature a variety of colorful vegetables, which are rich in fiber, vitamins, and antioxidants.

Chicken with Broccoli: A classic for a reason, this dish pairs lean chicken breast with antioxidant-rich broccoli. Ask for a garlic sauce on the side to control sodium.
Moo Goo Gai Pan: This Cantonese dish features sliced chicken with a variety of vegetables like mushrooms, snow peas, and water chestnuts in a light, flavorful sauce.
Beef and Broccoli: A lean protein and fiber-rich vegetable combo that offers a good balance. Opt for less sauce to reduce sodium.
Buddha's Delight: A vegetarian medley of tofu and various vegetables such as bok choy, mushrooms, and carrots, often steamed or lightly stir-fried.
Shrimp with Garlic Sauce: Lean shrimp is a great protein source, and the garlic sauce adds flavor without excessive calories. As always, request the sauce on the side.
Steamed Fish with Ginger and Scallions: An excellent, traditional option packed with protein and omega-3s.

A Tale of Two Orders: Healthy vs. Unhealthy


Feature	Healthy Chinese Food Choices	Unhealthy Chinese Food Choices
Cooking Method	Steamed, Boiled, Lightly Stir-Fried, Broth-Based	Deep-Fried, Battered, Heavy Sauces
Appetizer	Steamed Vegetable Dumplings, Egg Drop Soup, Cucumber Salad	Fried Egg Rolls, Crab Rangoon, Prawn Crackers
Protein	Lean Chicken Breast, Shrimp, Fish, Tofu	Deep-Fried or Battered Pork/Chicken
Vegetables	Abundant in Stir-Fries (e.g., broccoli, bok choy, snow peas)	Minimal in many deep-fried entrées
Sauce	Light sauces (ginger, garlic) requested on the side	Thick, sugary sauces (sweet & sour, General Tso's)
Rice/Noodles	Steamed White or Brown Rice	Fried Rice, Lo Mein Noodles
Sodium	Managed by ordering sauce on the side	Typically very high in both food and sauce

Making Smart Orders and Modifications

To make any Chinese takeout healthier, consider these tips:

Ask for Sauce on the Side: Many sauces are packed with sugar, sodium, and oil. Requesting it on the side allows you to control how much you use.
Double the Veggies: Ask for extra vegetables in your stir-fry to boost fiber and nutrients.
Go Light on Oil: Request that your stir-fried dish be cooked with less oil.
Prioritize Steamed: When in doubt, a steamed dish is almost always the best option.
Use Chopsticks: In one study, using chopsticks to eat white rice was associated with a lower blood sugar spike, likely because it slows down consumption.

For more on how to order a blood-sugar-friendly meal, consult sources like Levels Health.

Conclusion

Chinese food doesn't have to be an unhealthy indulgence. By focusing on traditional cooking methods like steaming and light stir-frying, prioritizing lean proteins and vegetables, and making simple requests like getting the sauce on the side, you can enjoy a delicious and wholesome meal. The key is to be an informed diner and navigate the menu with purpose. With options like steamed dumplings, Moo Goo Gai Pan, and chicken with broccoli, you can satisfy your takeout craving while still eating nutritiously.

Frequently Asked Questions

For weight loss, choose dishes like steamed fish with vegetables, chicken with broccoli, or a vegetable and tofu stir-fry with a light sauce on the side. Avoid fried foods and sugary sauces.

Yes, steamed dumplings are a great healthy appetizer. They are much lower in calories and fat than fried egg rolls or crab rangoons, especially if they are vegetable or shrimp-filled.

To reduce sodium, ask for the sauce on the side and use it sparingly. Lighter sauces like garlic or ginger are generally better than thick, sugary sauces.

Lo mein is typically high in carbs, sodium, and oil. A healthier alternative is to order a side of steamed rice or brown rice to pair with your main course.

Moo Goo Gai Pan is a healthy Cantonese dish featuring sliced chicken and various vegetables like mushrooms and snow peas in a light sauce. It's a great option for a nutritious main course.

Yes, tofu is an excellent plant-based protein source. In dishes like Buddha's Delight or Mapo Tofu, it adds protein and nutrients. Opt for steamed tofu instead of fried for the healthiest choice.

Yes, you can eat Chinese food on a diet by making smart substitutions. Prioritize steamed dishes, broth-based soups, and vegetable-heavy stir-fries, and manage your portion and sauce sizes.