What is the healthiest Chinese takeaway?

October 30, 2025 •

3 min read

According to a 2010 Safefood study, some Chinese takeaways can contain over 2,000 calories in a single meal, but that doesn't mean all options are off the table. By focusing on mindful ordering and preparation, it is possible to find out what is the healthiest Chinese takeaway, enjoying a flavourful and balanced meal.

Quick Summary

This guide breaks down how to navigate a Chinese takeaway menu for healthier choices. Focus on steamed dishes and those rich in vegetables and lean protein, while requesting light sauces and avoiding excessively fried items to reduce calories and fat.

Key Points

Prioritise Steamed Dishes: Opt for steamed dumplings, fish, or vegetables over their fried counterparts to significantly reduce fat and calories.
Choose Lean Proteins: Select dishes with lean proteins like chicken breast, shrimp, or tofu for a satisfying, lower-fat meal.
Go for Broth-Based Soups: Start with Egg Drop or Hot and Sour soup to fill up with fewer calories compared to heavy, fried appetizers.
Control the Sauce: Ask for sauces on the side to manage high sodium and sugar content common in takeaway sauces like sweet and sour or General Tso's.
Load up on Veggies: Seek out stir-fries packed with vegetables or order a side of steamed greens to boost fibre and nutrients.
Pick Boiled Rice: Choose plain boiled rice over egg fried rice to cut down on unnecessary calories and fat.
Moderate Portions: Be mindful of portion sizes, as takeaway servings are often large enough for two meals.

The Golden Rules for a Healthier Chinese Takeaway

Enjoying a tasty Chinese takeaway doesn't have to sabotage your health goals. The key lies in understanding the cooking methods and ingredients that make certain dishes healthier than others. With a few simple strategies, you can transform a heavy meal into a nutritious one without sacrificing flavour.

Prioritise Steamed and Broth-Based Dishes

Many traditional Chinese dishes are prepared using healthy cooking methods like steaming, boiling, and braising, which require minimal oil. For appetisers, start with a light, broth-based soup like egg drop or hot and sour soup, which are significantly lower in calories than fried starters. Steamed dumplings are another excellent option over pan-fried or deep-fried varieties, which soak up a lot of extra fat. For your main course, look for steamed fish with ginger and scallions, which provides lean protein and healthy omega-3s. Another great choice is Hainan chicken, a simple dish of boiled or simmered chicken with broth.

Embrace Lean Protein and Veggies

A fundamental principle of healthier Chinese cuisine is a balance of ingredients, with a strong emphasis on vegetables and lean protein.

Moo Goo Gai Pan: This Cantonese stir-fry features lean chicken with mushrooms, snow peas, water chestnuts, and bamboo shoots in a light sauce. The variety of vegetables and protein makes it a filling and nutritious choice.
Beef and Broccoli: A classic for a reason, this dish offers a great balance of lean beef and fibre-rich broccoli. Just remember to ask for a lighter sauce to reduce sodium.
Szechuan Tofu: For vegetarians or those looking for a plant-based option, Szechuan tofu provides a good source of protein. Specify that you want steamed rather than fried tofu and consider adding extra vegetables.
Shrimp with Vegetables: Dishes with shrimp and mixed vegetables, such as broccoli or bok choy, are low in calories and high in lean protein and fibre.

Control Your Carbohydrates and Sauces

While fried rice and greasy noodles are staples for many, they are also major sources of excess calories and fat. Making smarter carbohydrate choices can drastically improve your meal's nutritional profile.

Boiled Rice over Fried: Plain boiled rice is a much healthier companion for your main dish than egg fried rice, which is typically cooked with a lot of oil. For a fibre boost, ask if brown rice is an option.
Noodles in Moderation: If you crave noodles, opt for a dish like shrimp lo mein or a vegetable version, but be mindful of portion sizes. Some noodle dishes can be very large and high in carbohydrates.
Watch the Sauce: Many sauces, especially sweet and sour, are loaded with sugar, sodium, and oil. Requesting sauces on the side gives you control over how much you use, helping to manage your sugar and salt intake. Lighter sauces, like garlic sauce or ginger-scallion sauce, are generally better options.

Healthiest vs. Unhealthiest Takeaway Choices


Feature	Healthiest Options	Unhealthiest Options
Cooking Method	Steamed, boiled, lightly stir-fried, braised	Deep-fried, heavily battered, excessively oily
Protein	Lean chicken, shrimp, tofu, fish, beef and broccoli	Crispy battered chicken, sweet and sour pork balls, ribs
Carbohydrates	Plain boiled rice (or brown rice), broth-based noodle soups	Egg fried rice, pan-fried noodles
Vegetables	Moo Goo Gai Pan, Steamed vegetables, Buddha's Delight, Cucumber Salad	Limited vegetables, often heavily sauced
Sauces	Garlic sauce, ginger-scallion sauce, sauce on the side	Sweet and sour, General Tso's, sticky or sugary sauces
Calories & Fat	Lower in fat and calories; higher in nutrients and fibre	High in calories, saturated fat, and sugar

Customise Your Order for a Better Meal

Ordering healthy Chinese takeaway is often about customisation. Don't be afraid to make specific requests when placing your order. For instance, you can ask for extra vegetables in your stir-fry, request less oil, or inquire if brown rice is an option. Choosing a combination of dishes to share can also help with portion control, allowing you to enjoy a little of a richer dish alongside healthier choices.

For more in-depth advice on ordering healthy Chinese, read the Food Standards Agency's guide to healthier catering tips for Chinese restaurants.

Conclusion

While Chinese takeaway can be unhealthy if you always opt for deep-fried dishes and sugary sauces, making mindful choices can turn it into a nutritious and satisfying meal. The key is to favour steamed or lightly stir-fried preparations, load up on vegetables, choose lean proteins, and manage your portion sizes and sauces. By following these simple tips, you can enjoy the rich flavours of Chinese cuisine without compromising your health goals.

Frequently Asked Questions

Not inherently. Many traditional Chinese dishes emphasize fresh vegetables and lean protein. The unhealthy reputation often comes from westernized takeaway dishes that are high in fat, salt, and sugar due to cooking methods and heavy sauces.

To reduce sodium, ask for sauces on the side and use them sparingly. You can also request that less soy sauce be used in preparation. Additionally, opt for light, broth-based soups rather than salty, creamy sauces.

Fried rice is typically higher in calories and fat due to the oil used during cooking. A healthier alternative is plain boiled rice, which you can request instead. If available, brown rice offers added fibre.

Excellent low-calorie choices include Egg Drop soup, steamed dumplings, and stir-fried dishes with plenty of vegetables and lean protein like Moo Goo Gai Pan. Steamed fish and vegetables are also a great option.

Monosodium glutamate (MSG) is a flavour enhancer that is generally recognised as safe by the FDA. While some people believe they are sensitive to it, the primary health concerns in takeaway are often the excessive fat, salt, and sugar, not MSG itself. You can always ask for no added MSG if concerned.

No, traditional fried spring rolls are not a healthy appetizer due to deep frying. Steamed or fresh spring rolls, which are sometimes available, are a much better choice.

Buddha's Delight, a stir-fry featuring a variety of vegetables and tofu, is an excellent vegetarian option. Mapo tofu (ask for no meat) and steamed vegetable dumplings are also great plant-based choices.