What is the healthiest Chinese takeaway to order?

October 8, 2025 •

4 min read

According to a 2010 study by Safefood, a typical Chinese takeaway can contain over 2,000 calories, exceeding a person's recommended daily intake. However, navigating the menu strategically can lead to delicious and healthy options. Understanding what is the healthiest Chinese takeaway to order involves prioritizing preparation methods, leaner proteins, and vegetables over heavy, fried dishes.

Quick Summary

This guide reveals the healthiest Chinese takeaway options, focusing on cooking methods like steaming and stir-frying, selecting lean proteins and nutrient-rich vegetables, and managing sauces and portion sizes. It details specific dishes like Moo Goo Gai Pan, steamed dumplings, and chicken with broccoli, offering tips for a balanced and nutritious takeout experience.

Key Points

Choose Steamed Dishes: Opt for steamed options like dumplings, fish, or vegetables to significantly reduce fat and calories.
Prioritize Lean Protein: Select main courses featuring lean chicken, shrimp, tofu, or lean beef with plenty of vegetables, such as Moo Goo Gai Pan or Chicken with Broccoli.
Ask for Sauce on the Side: Take control of your sodium and sugar intake by asking for sauces to be served separately.
Swap Fried Sides for Healthy Alternatives: Replace fried rice and egg rolls with plain boiled rice, steamed vegetables, or broth-based soups.
Fill Up on Vegetables: Look for dishes with a high vegetable-to-protein ratio and consider ordering an extra side of steamed greens.

Navigating the Chinese Takeaway Menu for Health

For many, ordering Chinese takeaway is a convenient and flavorful treat. However, with many popular dishes being high in sodium, sugar, and fat, it's easy for a single meal to contain a day's worth of calories. Fortunately, making smarter choices is possible with a few key strategies. The secret lies in understanding preparation methods and focusing on whole, nutrient-dense ingredients. Opting for dishes that are steamed, boiled, or lightly stir-fried and choosing lean protein sources can significantly improve the nutritional profile of your meal.

Prioritizing Healthier Cooking Methods

The cooking method is the single biggest determinant of a Chinese takeaway dish's healthiness. Dishes that are deep-fried, battered, or smothered in heavy, sticky sauces should be limited, while options that are steamed, boiled, or stir-fried in minimal oil are far better choices.

Steamed Options: This is the best choice for minimizing calories and unhealthy fats. Look for steamed fish, vegetables, or dumplings. Steaming preserves nutrients and requires no added oil.
Stir-Fries: Lightly stir-fried dishes are a solid alternative, as they typically contain a good balance of vegetables and lean protein. Be mindful of the sauce, however, and consider asking for it on the side to control the sodium and sugar content.
Soups: Broth-based soups like egg drop or hot and sour soup make excellent low-calorie, filling starters. Just skip the fried noodle toppings.

Choosing Smartly Across the Menu

From appetizers to main courses, informed decisions can transform your takeaway experience from a guilt-ridden indulgence to a balanced meal. It’s not about restriction, but about smarter selection.

Appetizers

Instead of fried egg rolls and prawn crackers, choose lighter starters.

Steamed Dumplings: These are a fantastic appetizer. They are lower in fat and calories than their fried counterparts, and often filled with lean meat and vegetables.
Spring Rolls: Opt for fresh, not fried, spring rolls, which are often wrapped in rice paper and filled with fresh vegetables.
Egg Drop Soup: A clear, broth-based soup that warms you up without adding a heavy calorie load.

Main Courses

Many classic Chinese main dishes can be adapted or chosen for their healthier properties. Look for a mix of lean protein and plenty of vegetables.

Moo Goo Gai Pan: This classic Cantonese dish features lean chicken and a medley of vegetables like mushrooms, water chestnuts, and snow peas in a light sauce.
Chicken or Beef with Broccoli: A simple stir-fry that is high in protein and fiber. Ask for steamed broccoli and the sauce on the side.
Szechuan Tofu: A spicy, plant-based option that provides lean protein from tofu and can be ordered with extra vegetables.
Shrimp with Garlic Sauce: Shrimp is a lean protein source, and garlic sauce tends to be lighter than thicker, sweeter alternatives.

Sides and Sauces

Your side dish and sauce choices can make or break the healthiness of your meal. White rice is a refined carbohydrate, while fried rice and noodles often pack hidden fats and sodium.

Boiled Rice over Fried Rice: Opt for plain steamed or boiled rice. It has significantly fewer calories and fat than egg fried rice. Brown rice is an even better choice for added fiber.
Sauce on the Side: Always ask for the sauce on the side. This simple request gives you total control over how much sodium and sugar you add to your meal.

Healthiest Chinese Takeaway Dishes: A Comparison


Feature	General Tso's Chicken (Less Healthy)	Moo Goo Gai Pan (Healthier)	Steamed Veggie Dumplings (Healthiest)
Cooking Method	Battered, deep-fried chicken.	Lightly stir-fried or sautéed.	Steamed.
Protein Source	Chicken pieces, often dark meat.	Lean chicken breast.	Vegetables and sometimes lean meat.
Sauce	Thick, sugary sauce with high sodium.	Light, broth-based sauce, lower in sodium.	Light sauce served on the side.
Vegetable Content	Often low, limited to a few garnish vegetables.	High, with mushrooms, snow peas, and carrots.	High vegetable content in the filling.
Estimated Calories	~1,500+ per large order.	~170 per cup.	~40 per medium dumpling.

Conclusion

Enjoying a tasty and satisfying Chinese takeaway without derailing your health goals is completely achievable. The strategy is to prioritize preparation methods like steaming and light stir-frying, focus on dishes rich in vegetables and lean proteins, and take control of your portion sizes and sauce intake. By making these simple, informed choices, you can indulge in your favorite cuisine while keeping your nutritional balance in check. Remember to fill up on broth-based soups and choose brown rice over fried alternatives. Ultimately, the healthiest Chinese takeaway is the one you customize yourself. Learn more about balanced meals at the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

Moo Goo Gai Pan is an excellent low-calorie main course. It is a stir-fry featuring lean chicken and various vegetables in a light, broth-based sauce, making it high in protein and nutrients while keeping calories low.

Not all stir-fried dishes are created equal. While they generally contain a healthy mix of vegetables and protein, many restaurant versions use excessive oil and heavy sauces. Ask for your stir-fry to be prepared with less oil and with the sauce on the side for a healthier meal.

For added fiber and nutrients, brown rice is the healthier choice. However, if brown rice isn't available, plain steamed white rice is still a much better option than fried rice, which is loaded with extra oil and sodium.

Steamed vegetable dumplings are a great, healthier alternative to fried egg rolls. They are lower in calories and fat while providing a satisfying start to your meal.

To reduce salt, order dishes with lighter sauces like garlic or ginger sauce, and ask for all sauces to be served on the side. This allows you to control the amount you add. Using low-sodium soy sauce for dipping also helps.

Yes, many Chinese restaurants offer healthy vegan and vegetarian options. Dishes like Buddha's Delight, which is a mix of steamed vegetables and tofu, or Szechuan Tofu are excellent choices.

Research suggests that MSG is safe for most people when consumed in moderate amounts and isn't linked to serious health issues. If you are sensitive or concerned, you can ask restaurants if they use it.