What is the healthiest dish from a Chinese takeaway?

November 29, 2025 •

4 min read

A single, large Chinese meal can easily contain more than a person's daily recommended calorie and sodium intake, according to studies. Knowing which options to choose is essential for anyone aiming to make healthier choices when ordering what is the healthiest dish from a Chinese takeaway, allowing for a balanced and nutritious meal without sacrificing flavor.

Quick Summary

This guide reveals the healthiest menu choices, focusing on lean proteins, steamed cooking methods, and vegetable-rich dishes to balance nutrition. Health-conscious eaters can learn how to navigate the menu by avoiding deep-fried items and sugary sauces, controlling portion sizes, and opting for modifications to create a better meal.

Key Points

Steamed is Healthiest: Dishes like steamed dumplings and steamed fish with vegetables are the best options, avoiding excess oil and calories from deep-frying.
Lean Protein and Veggies: Focus on dishes with lean proteins such as chicken, shrimp, or tofu, combined with a high proportion of vegetables for a nutrient-rich meal.
Control the Sauce: Order sauces on the side to manage high levels of sodium and sugar often found in thick, syrupy sauces like those used in General Tso's or Orange Chicken.
Choose Your Carbs Wisely: Opt for steamed brown or white rice over fried rice or greasy noodles to reduce fat and calories.
Customize Your Order: Ask for modifications, such as adding extra steamed vegetables or reducing the amount of oil used in stir-fries, to make your meal even healthier.
Mind Your Portions: Be mindful that takeaway portions are often oversized. Consider sharing or saving part of your meal to control calorie intake effectively.

Navigating the menu at a Chinese takeaway can be a challenge for health-conscious diners. While many popular dishes are high in fat, salt, and sugar, a host of nutritious alternatives exist that are both delicious and beneficial for your well-being. The key is understanding cooking methods and ingredients to make smarter choices.

The Healthiest Chinese Takeaway Choices

When ordering, prioritize dishes that are steamed, boiled, or lightly stir-fried with minimal oil. These preparation methods preserve the nutrients in the ingredients and keep calorie counts low. Focusing on lean protein sources and high vegetable content will also help you create a more balanced meal.

Soups and Appetizers

Starting with a broth-based soup or a simple steamed appetizer is an excellent way to fill up on nutrients without excessive calories. Hot and Sour Soup or Egg Drop Soup are both great options, offering a flavorful and low-calorie start to your meal. Steamed dumplings, filled with vegetables or lean meat, are a far healthier alternative to deep-fried spring rolls or wontons.

Main Courses

For the main event, lean protein combined with plenty of vegetables is your best bet. Moo Goo Gai Pan is a fantastic choice, featuring chicken and mushrooms in a light sauce. Other excellent options include Chicken and Broccoli, Shrimp with Garlic Sauce, and Buddha's Delight, a vegetable and tofu dish that is especially healthy when you request steamed tofu instead of fried. Kung Pao Chicken, a spicy stir-fry, is another good option as it typically avoids heavy, sugary sauces found in dishes like General Tso's.

Smart Sides and Carbohydrates

Steamed rice is always the healthiest carbohydrate choice compared to egg-fried rice or chow mein noodles. To boost your fiber intake, consider requesting brown rice. Adding a side of steamed mixed vegetables or garlic string beans can also dramatically increase your meal's nutritional value.

Healthiest Takeaway Choices: A Comparison


Dish	Preparation	Key Ingredients	Nutritional Highlights	What to Watch Out For
Moo Goo Gai Pan	Lightly stir-fried	Lean chicken, mushrooms, vegetables	High in lean protein and fiber, low in calories	High sodium sauces if not requested on the side
Steamed Dumplings	Steamed	Vegetables, lean pork or prawn	Low calorie, good protein, no deep-frying	High sodium dipping sauce
Beef and Broccoli	Stir-fried	Beef, broccoli	High protein, good fiber from broccoli	Can contain higher saturated fat from beef cuts
Buddha's Delight	Steamed or lightly stir-fried	Mixed vegetables, tofu	Excellent source of fiber and plant-based protein	Fried tofu variations and high sodium sauce
Kung Pao Chicken	Stir-fried	Chicken, vegetables, peanuts, chilies	Lean protein, heart-healthy fats from peanuts	Can be high in sodium and spice level

The Unhealthiest Chinese Takeaway Dishes

On the flip side, some Chinese takeaway staples are nutritional minefields. Deep-fried items are a primary concern, such as sweet and sour chicken balls, General Tso's chicken, and crispy duck. These dishes are often battered, deep-fried, and coated in thick, sugary sauces that significantly increase calorie, fat, and sugar content. Other pitfalls include fried rice and chow mein, which use extra oil and often lack nutritional density compared to steamed options.

Customizing Your Order for Optimal Health

Making a few simple requests can transform a potentially unhealthy meal into a nutritious one. For example, asking for the sauce on the side allows you to control the amount of sodium and sugar you consume. Requesting steamed vegetables instead of stir-fried can also cut down on added oils. When choosing sauces, aim for lighter, broth-based options over thick, syrupy ones. Opting for brown rice over white rice is another easy switch to increase fiber intake.

For those managing weight or sodium intake, it's also helpful to remember that takeaway portions are often very large. Consider portioning your meal out and saving half for another day to avoid overeating. By being mindful of ingredients, preparation methods, and portion sizes, you can enjoy a delicious and satisfying Chinese takeaway that aligns with your health goals.

Conclusion

While Chinese takeaway has a reputation for being unhealthy, it is entirely possible to enjoy a nourishing and delicious meal by making informed choices. The healthiest dish from a Chinese takeaway is not a single item, but rather a combination of smart decisions. Prioritize steamed dishes, opt for lean protein and plenty of vegetables, and ask for sauces on the side to manage sodium and sugar. With a little awareness, you can indulge in a flavorful meal that is also beneficial for your health. For more general guidelines on making healthier fast-food choices, you can consult resources like the Academy of Nutrition and Dietetics.

Frequently Asked Questions

Lighter, broth-based sauces are healthier than thick, sugary options. A good strategy is to order the sauce on the side and use it sparingly to control your sodium and sugar intake.

Stir-fried dishes can be a healthy option, as they typically combine lean protein and vegetables. However, they can sometimes use excessive oil and heavy sauces, so asking for light sauce or sauce on the side is recommended.

Traditional chow mein can be heavy on noodles and oil. For a healthier alternative, opt for a dish with steamed vegetables and a leaner protein source, or ask for your chow mein with light oil and extra vegetables.

To reduce sodium, avoid heavy, salty sauces and ask for sauces on the side. Choose steamed dishes and use low-sodium soy sauce if available.

Neither fried egg rolls nor spring rolls are particularly healthy appetizers. A much better choice is steamed vegetable dumplings or a broth-based soup, which are lower in calories and fat.

Moo Goo Gai Pan is a classic Cantonese dish featuring lightly sauced chicken and vegetables like mushrooms, bok choy, and snow peas. It is a good, low-calorie, and high-protein option.

Yes, you can. The key is making smart choices by focusing on steamed dishes, lean proteins, and vegetables, while controlling sauce and portion sizes. Avoiding deep-fried foods is crucial.