What is the Healthiest Chinese Takeout Food? Your Guide to Nutritious Ordering

October 25, 2025 •

4 min read

According to one survey, an average Chinese takeaway meal can contain over 2,000 calories, but that doesn't mean you have to give it up. Learning what is the healthiest Chinese takeout food is key to making informed, guilt-free choices. By understanding common cooking methods and ingredients, you can find flavorful and nutritious options on any menu.

Quick Summary

This guide provides a breakdown of healthy Chinese takeout dishes, focusing on cooking methods like steaming and light stir-frying, choosing lean proteins and vegetables, and managing sauces and portion sizes for better nutrition.

Key Points

Opt for Steamed Dishes: Choose steamed dumplings, fish, or vegetables over their fried counterparts to reduce excess fat and calories.
Prioritize Lean Proteins: Select dishes with lean proteins like chicken, shrimp, fish, or tofu for a satisfying, lower-fat meal.
Load Up on Vegetables: Look for entrées packed with fiber-rich vegetables, such as broccoli, bok choy, and mushrooms, to boost nutrient intake.
Request Sauce on the Side: Control your intake of added sugar and sodium by asking for sauces to be served on the side.
Choose Broth-Based Soups: Start with a low-calorie, broth-based soup like egg drop or hot and sour to help you feel full before your main course.
Select Steamed Brown Rice: Opt for steamed brown rice instead of fried rice or noodles for a higher-fiber and less fatty alternative.

For many, ordering Chinese takeout is a favorite convenience, but the assumption is that it's always an unhealthy choice. While certain deep-fried and sugar-laden Americanized dishes can be calorie bombs, the vast menu of Chinese cuisine offers plenty of wholesome, balanced options. The secret lies in focusing on ingredients, cooking methods, and smart customizations to control fat, sugar, and sodium content.

Healthiest Entrée Choices

When browsing the menu, prioritize dishes that focus on lean protein and vegetables, prepared with minimal oil and sugar. Look for keywords like "steamed," "boiled," or dishes with light sauces.

Steamed Fish or Seafood

Traditional Chinese cooking often utilizes steaming to preserve the natural flavors and nutrients of ingredients without adding extra fat. A great option is steamed fish with ginger and scallions. The fish provides lean protein and omega-3 fatty acids, while the fresh aromatics offer flavor without heavy sauces.

Moo Goo Gai Pan

This lightly sauced stir-fry typically features sliced chicken breast with a mix of vegetables such as mushrooms, snow peas, water chestnuts, and carrots. It offers lean protein and a healthy dose of fiber and vitamins, all with a relatively low calorie count compared to other chicken dishes. Asking for sauce on the side gives you even more control.

Beef and Broccoli

A classic for a reason, beef and broccoli is a simple yet nutritious stir-fry. While beef has more saturated fat than chicken, it provides a good balance of protein and iron with fiber-rich broccoli. You can request it steamed with the sauce on the side to reduce oil and sodium.

Buddha’s Delight (Lo Han Jai)

For vegetarians and vegans, this mixed vegetable stir-fry is an excellent choice. It’s packed with various vegetables like bok choy, cabbage, and mushrooms, often with crispy or steamed tofu for protein. Requesting steamed tofu and a light sauce makes it a nutrient-dense and satisfying meal.

Kung Pao Chicken

This dish features stir-fried chicken, vegetables, peanuts, and chili peppers in a sauce that is often lower in sugar than other popular chicken options. The peanuts add heart-healthy monounsaturated fats. You can ask for a light sauce and extra veggies to maximize its health benefits.

The Best Appetizers and Sides

Starting your meal with a smart choice can help you feel full and prevent overeating high-calorie main courses.

Broth-based soups: Egg Drop Soup or Hot and Sour Soup are light, flavorful starters, often under 100 calories per cup. They help curb your appetite and provide hydration. Just be mindful of their sodium content.
Steamed dumplings: Opt for steamed dumplings instead of fried. Filled with seasoned meat or vegetables, they offer a protein boost with significantly less fat and calories than their fried counterparts.
Chicken lettuce wraps: A great way to add more vegetables and lean protein, these wraps are a refreshing and customizable appetizer. Just be mindful of the dipping sauce, which can be high in sugar and sodium.
Steamed mixed vegetables: An easy and reliable side. Ordering a side of steamed bok choy, broccoli, or string beans can significantly increase your fiber and nutrient intake.
Steamed brown rice: While many diners opt for white or fried rice, brown rice is the healthier side, offering more fiber to promote better digestion and satiety.

Navigating Sauces and Sodium

Sauces can turn a healthy dish into a sodium- and sugar-packed one. Americanized Chinese sauces like General Tso's and Sweet and Sour are typically high in added sugars, oil, and sodium. To reduce this, always ask for sauces on the side. This simple modification allows you to control exactly how much you use, preserving flavor while limiting unhealthy ingredients. Lighter sauces, such as garlic sauce or oyster sauce, are generally a better choice.

Healthy vs. Unhealthy: A Comparison


Aspect	Healthier Options	Less Healthy Options
Cooking Method	Steamed, boiled, lightly stir-fried, baked	Deep-fried, battered, crispy
Sauces	Light, broth-based, or on the side	Thick, sweet, sticky sauces like orange or General Tso's
Protein	Lean options like chicken, shrimp, fish, or tofu	Fatty cuts of beef or pork, or heavily battered and fried chicken
Vegetables	Plentiful, often as the main component, or as a side dish	Sparsely used or mixed into heavy sauces
Side Dishes	Steamed brown rice, egg drop soup, steamed vegetables	Fried rice, lo mein, egg rolls, prawn crackers

Conclusion: Enjoying Takeout Mindfully

Healthy Chinese takeout is not an oxymoron. With a little knowledge of common preparation methods and ingredients, you can make informed decisions that align with your nutritional goals. By opting for steamed dishes, prioritizing lean proteins and vegetables, and controlling your sauce and portion sizes, you can enjoy this popular cuisine without compromising your health. The next time you order, remember that a flavorful and nutritious meal is just a menu choice away. For more insights on making smart dietary choices, consider resources like Healthline's guide to healthy Chinese food.

Frequently Asked Questions

Some low-calorie options include steamed dumplings, Moo Goo Gai Pan, chicken with broccoli, hot and sour soup, and steamed vegetables. Ordering sauces on the side can further reduce calories.

No, not all Chinese food is unhealthy. The nutritional value varies significantly between Americanized Chinese takeout, which is often high in fat, sugar, and sodium, and more traditional Chinese cuisine, which features healthier preparation methods like steaming and stir-frying.

Healthy side dish choices include steamed brown rice, steamed or sautéed mixed vegetables, and light soups like egg drop or hot and sour. These are more nutritious alternatives to fried rice, lo mein noodles, or spring rolls.

To reduce sodium, ask for sauces on the side and use them sparingly. You can also opt for a low-sodium soy sauce. Requesting extra vegetables can help fill you up without adding extra salt.

Yes, stir-fries are generally healthier than deep-fried dishes, but the healthiness depends on the amount of oil used and the sauce. Lighter, garlic-based sauces are better than thick, sweet sauces. Prioritizing lean protein and lots of vegetables makes them a great choice.

It's best to avoid deep-fried appetizers like egg rolls, fried wontons, and crab rangoon. Healthier choices include steamed dumplings, chicken lettuce wraps, or a bowl of broth-based soup.

According to the FDA, MSG is generally recognized as safe for consumption by the general population. While some people report sensitivities, scientific research hasn't found consistent evidence linking moderate MSG intake to serious health issues. If you are concerned, you can ask your restaurant if they use it, as some have stopped.