What is the healthiest Chinese takeaway to have? Your ultimate guide

November 9, 2025 •

4 min read

While a typical Chinese takeaway can contain upwards of 1,500-2,000 calories, you don't have to miss out on your favorite cuisine. Understanding what is the healthiest Chinese takeaway to have can empower you to make smarter choices that are both delicious and nutritious, focusing on steamed dishes, lean protein, and plenty of vegetables.

Quick Summary

This guide reveals the best Chinese takeaway choices for a balanced meal, highlighting steamed dishes, lean protein, and vegetables. It offers practical tips for controlling sauces and portions to reduce calorie and sodium intake for a healthier meal.

Key Points

Prioritize Steamed Dishes: Opt for steamed dumplings, fish, or vegetables over fried or battered options to reduce fat and calories.
Choose Lean Proteins: Select dishes with chicken, shrimp, fish, or tofu instead of fattier or deep-fried meats.
Boost Your Vegetables: Load up on dishes like Buddha's Delight, Moo Goo Gai Pan, or stir-fries to increase your fiber and vitamin intake.
Control the Sauce: Ask for sauces on the side to manage high levels of sodium and sugar, opting for lighter sauces like garlic or ginger.
Swap Your Rice: Choose steamed brown rice instead of white or fried rice for higher fiber content.
Manage Portion Sizes: Be mindful of large takeaway portions by sharing with others or saving part of the meal for later.

For many, Chinese takeaway is a convenient and satisfying meal, but it often comes with a reputation for being high in calories, sodium, and unhealthy fats. However, it's possible to navigate the menu to find options that align with your health goals. The key is to understand the cooking methods, ingredients, and how to customize your order to minimize hidden culprits like excess oil and sugar.

Understanding the Healthy Chinese Takeaway Formula

At its core, traditional Chinese cooking emphasizes a balanced plate of lean protein, fiber-rich vegetables, and modest portions of whole grains. When ordering takeaway, look for dishes that follow these principles to build a wholesome and delicious meal.

Choose Smart Cooking Methods: Steaming, boiling, and stir-frying are your best bets. Dishes described as 'crispy' or 'battered' are deep-fried and should generally be avoided.
Embrace Lean Protein: Opt for dishes with chicken, seafood (shrimp, fish), or tofu. These provide protein to help you feel full without the higher fat content of red meat.
Go Heavy on the Vegetables: Many authentic Chinese dishes are packed with vegetables. Focus on these to get essential fiber and nutrients, asking for extra if needed.
Control the Sauce: Sauces are often the main source of high sodium and sugar. Ask for sauces on the side to manage your intake, or opt for dishes with lighter, broth-based sauces.
Mind Your Portions: Chinese takeaway portions can be very large. A single main course is often enough for two people. Consider sharing or saving half for later to control your calorie intake.

Best Choices for Appetizers

Selecting a healthy starter can prevent overeating later in the meal. Skip the fried spring rolls and prawn crackers in favor of these lighter options.

Steamed Dumplings (Jiaozi or Pot Stickers): Instead of pan-fried, opt for steamed versions with vegetable or lean meat fillings for a lower-calorie, protein-rich start.
Egg Drop Soup or Wonton Soup: Broth-based soups are low in calories and can fill you up, preventing you from overindulging on the main course.
Chicken Lettuce Wraps: This is an excellent low-carb, high-protein appetizer. Just be mindful of any dipping sauces, which can be high in sugar and sodium.
Cucumber Salad: Often served cold with a light, vinegary dressing, this is a refreshing and nutritious starter.

Nutritious Entrées for a Balanced Meal

When it comes to the main course, plenty of delicious and healthy options exist. Focus on stir-fries with lean proteins and lots of vegetables, or simple steamed dishes.

Moo Goo Gai Pan: This classic features sliced chicken, mushrooms, and mixed vegetables in a light, mild sauce. It's high in protein and vitamins without being smothered in a heavy, sugary sauce.
Beef and Broccoli: A popular and satisfying option, this dish provides lean protein and a generous serving of fiber-rich broccoli. To keep it healthy, ask for a light sauce.
Shrimp with Garlic Sauce: Shrimp is a low-calorie, high-protein source, and the garlic sauce is generally lighter and lower in sugar than other options.
Buddha's Delight (Lo Han Jai): A vegetarian favorite, this dish is a mix of vegetables and tofu in a light sauce, making it rich in fiber and plant-based protein. Opt for steamed tofu instead of fried for the healthiest version.
Steamed Fish with Ginger and Scallions: Steaming is one of the healthiest cooking methods, and this dish is often a light, flavorful choice rich in lean protein and omega-3 fatty acids.

Comparing Healthy vs. Unhealthy Chinese Takeaway


Meal Component	Healthier Choices	Less Healthy Choices
Appetizer	Steamed dumplings, Hot and sour soup, Chicken lettuce wraps	Egg rolls, Fried wontons, Prawn crackers
Main Course	Moo Goo Gai Pan, Beef and broccoli, Steamed fish, Buddha's delight	General Tso's chicken, Sweet and sour pork, Orange beef
Side	Steamed brown rice, Steamed vegetables, Lightly stir-fried greens	Fried rice, Lo Mein noodles, Extra sugary sauce
Ordering Customizations	Sauce on the side, Less oil, Extra vegetables	Large portions, Heavy sauces mixed in, Extra salt or soy sauce

Smart Ordering Tips and Swaps

Making a few small requests can significantly improve the nutritional profile of your meal:

Ask for Sauce on the Side: This gives you full control over how much sauce (and therefore, sodium and sugar) you consume.
Request Less Oil: Most stir-fries use more oil than necessary. Ask for your dish to be cooked with minimal oil.
Opt for Brown Rice: If available, brown rice offers more fiber than its white counterpart. Just be mindful of portion sizes.
Add Extra Vegetables: Request more vegetables in your main dish to boost your fiber and nutrient intake.
Avoid the Crispy or Battered Dishes: As a general rule, if the name includes 'crispy,' 'fried,' or 'battered,' it's best to steer clear.

The Dishes to Approach with Caution

Certain dishes are almost always prepared in an unhealthy way due to deep-frying and high-sugar sauces. It's best to save these for rare treats.

General Tso's Chicken and Sweet and Sour Pork: Both are deep-fried and coated in sugary sauces, making them very high in calories, fat, and sugar.
Fried Rice and Chow Mein: While delicious, these are typically cooked with excessive oil and sodium. Steamed rice or opting for a lighter noodle dish is a much better choice.
Egg Rolls and Prawn Crackers: These are deep-fried appetizers high in calories and unhealthy fats.

Conclusion

Enjoying a healthy Chinese takeaway is all about making mindful choices. By prioritizing steamed or lightly stir-fried dishes, opting for lean proteins and plenty of vegetables, and being smart about sauces and portion sizes, you can satisfy your craving without derailing your diet. The next time you order, remember these simple swaps to transform your meal into a nutritious and satisfying experience.

For more guidance on healthy eating, consider resources from authoritative health organizations like the National Institutes of Health (NIH).

Frequently Asked Questions

Clear soups like egg drop or hot and sour soup are among the lowest-calorie options. Steamed vegetable dumplings are also an excellent choice.

Traditional lo mein can be high in calories, oil, and sodium. A healthier option would be to ask for stir-fried vegetables and lean protein with a side of plain, steamed rice.

Ask for sauce on the side and use it sparingly. You can also request that the kitchen use less soy sauce and salt in preparation. Choosing steamed dishes over heavily sauced ones also helps.

Not all stir-fries are created equal. While they contain vegetables, they can be high in oil and sauce. Ask for a lightly stir-fried dish with less oil and sauce on the side to make it healthier.

Avoid anything labeled as 'crispy,' 'battered,' or 'sweet and sour,' as these are almost always deep-fried. Also, be wary of fried rice and rich, creamy sauces.

Yes, Chinese food can be part of a weight-loss diet by choosing steamed dishes, loading up on vegetables, opting for lean proteins, and being mindful of portion sizes and high-calorie sauces.

Buddha's Delight is an excellent vegetarian choice, featuring mixed vegetables and tofu in a light sauce. You can also opt for steamed vegetable dumplings.