What is the Healthiest Dish to Order from Chinese Restaurants?

December 1, 2025 •

4 min read

According to the U.S. Department of Agriculture, a single, large Chinese takeout meal can contain an entire day's worth of calories if you're not careful. Finding the healthiest dish to order from Chinese restaurants is possible by focusing on preparations that are steamed, rich in vegetables, and low in added sugar and sodium.

Quick Summary

This guide outlines the most nutritious Chinese takeout options, emphasizing steamed dishes, lean proteins, and vegetable-heavy stir-fries. It helps you identify healthier alternatives to common high-calorie items and provides tips for customizing your order to reduce fat, sugar, and sodium.

Key Points

Steamed is Best: Prioritize steamed dishes like chicken with broccoli, fish, or vegetable dumplings to minimize oil and calories.
Sauce on the Side: Ask for sauces to be served on the side to control your intake of sugar and sodium.
Embrace Vegetables: Opt for vegetable-heavy stir-fries like Buddha's Delight to increase your fiber and nutrient intake.
Choose Lean Proteins: Select lean protein sources such as chicken, shrimp, or tofu over fried or battered meats.
Start with Soup: Begin your meal with a broth-based soup like Egg Drop or Hot and Sour to feel full faster and prevent overeating.
Skip Fried Sides: Avoid fried rice, egg rolls, and crab rangoon, and instead choose steamed rice or lettuce wraps.
Focus on Brown Rice: If ordering rice, go for brown rice instead of white or fried rice for added fiber and better blood sugar control.

Navigating the Menu: Understanding Unhealthy vs. Healthy Chinese

Many popular Chinese-American dishes are altered for Western tastes, often involving excessive amounts of oil, sugar, and salt, along with heavy, fried batters. Traditional Chinese cooking, however, often uses steaming, boiling, and light stir-frying to preserve the food's nutritional value. The key to a healthier meal lies in understanding these preparation methods and avoiding heavy sauces and deep-fried items. By choosing wisely, you can enjoy the rich, authentic flavors of Chinese cuisine without the guilt.

Healthier Entrée Choices: The Best Dishes

When scanning the menu, prioritize dishes that mention 'steamed' or 'lightly stir-fried' in their description. These cooking methods drastically cut down on calories and fat. Many Chinese restaurants even feature a dedicated 'healthy' or 'diet' section, offering steamed options with sauce on the side.

Steamed Chicken with Broccoli: This classic dish is a powerhouse of lean protein and fiber. Request the sauce on the side to control the high sodium content often found in the light soy-based glaze.
Moo Goo Gai Pan: A delightful mix of sliced chicken, mushrooms, and assorted vegetables like carrots and water chestnuts in a delicate, light sauce. It's low in calories and packed with nutrients.
Buddha's Delight (Lo Han Jai): A vegetarian stir-fry featuring a diverse mix of vegetables and tofu. It's high in fiber and plant-based protein. For the healthiest version, ask for it steamed rather than stir-fried.
Steamed Fish with Ginger and Scallions: A simple yet elegant dish that highlights the clean flavor of the fish. Steaming locks in nutrients, and the aromatic ginger and scallions add flavor without heavy sauces or excessive oil.
Hot and Sour or Egg Drop Soup: These broth-based soups are low in calories and can serve as a filling appetizer to prevent overeating your main course.
Beef with Broccoli: Similar to its chicken counterpart, this dish is a reliable source of protein and vitamins. Enjoy it in moderation, as red meat intake should be limited.

Healthier Appetizers and Sides

Starting with a mindful appetizer or pairing your main dish with a healthy side can significantly impact your meal's overall nutritional value.

Steamed Dumplings: Choose these over their deep-fried potsticker cousins. They are typically filled with a mix of meat and vegetables and offer great flavor with significantly fewer calories.
Lettuce Wraps: A low-carb, high-protein starter that features lean ground chicken or tofu in lettuce cups. It is a fresh and satisfying option.
Brown Rice: Opting for brown rice instead of white rice or, worse, fried rice, provides more fiber and nutrients and helps regulate blood sugar.

Comparison of Healthy vs. Unhealthy Chinese Dishes

To put it in perspective, here is a comparison of common menu items, highlighting the healthier choices over their calorie-dense counterparts.


Feature	Healthy Choice	Unhealthy Counterpart
Dish	Steamed Chicken with Vegetables	General Tso's Chicken
Cooking Method	Steaming or Light Stir-fry	Deep-fried, heavy batter
Protein	Lean Chicken Breast	Fried chicken with sugary sauce
Vegetables	Plentiful, retaining nutrients	Minimal, often cooked until limp
Sauce	Light, savory, often on the side	Thick, sweet, high-calorie sauce
Sodium	Controllable (with sauce on side)	Very high, embedded in the dish
Carbohydrates	Served with brown rice	Served with white or fried rice

Tips for a Healthier Chinese Order

Even when ordering a standard dish, you can make simple requests to improve its health profile. Small adjustments can make a big difference for your health and diet goals.

Request sauce on the side: This is perhaps the single most impactful change you can make. Many sauces are loaded with sugar, salt, and thickeners like cornstarch. Drizzling it sparingly allows you to enjoy the flavor without the calorie overload.
Ask for extra vegetables: Most restaurants are happy to accommodate adding more veggies. This increases the fiber, volume, and nutrient density of your meal, helping you feel fuller for longer.
Focus on steamed: Always choose steamed or boiled items over fried ones. This includes entrées, dumplings, and other preparations.
Pair with broth-based soups: A light soup like egg drop or wonton soup can fill you up before the main course, helping with portion control.
Limit your rice: While brown rice is better, all rice can add up. Stick to a smaller portion size, or consider forgoing it altogether if you're watching carbs.

Conclusion: Making Informed Decisions

Finding the healthiest dish to order from Chinese isn't about giving up flavor; it's about making smarter, more informed choices. By opting for traditional cooking methods like steaming and stir-frying, requesting sauces on the side, and loading up on vegetables, you can create a delicious and satisfying meal that aligns with your health goals. The classic Steamed Chicken with Broccoli stands out as a top contender, but many other dishes offer great nutrition when customized thoughtfully. With these tips, you can confidently navigate the menu and enjoy a flavorful, wholesome Chinese meal. For more healthy eating tips, check out this guide on healthier takeaway options from the University of Warwick Health Centre.

Frequently Asked Questions

Among the lowest calorie options are broth-based soups like egg drop or hot and sour soup, as well as steamed vegetable dumplings and steamed chicken with vegetables.

Neither is particularly healthy, as they are typically made with refined noodles and high-sodium sauces. However, you can make a healthier choice by asking for a vegetable-heavy, lightly sauced version, or choosing brown rice instead.

Fresh, non-fried spring rolls are significantly healthier than deep-fried egg rolls. If only fried options are available, choose the vegetable spring roll and use a low-sodium sauce sparingly.

Ask for all sauces on the side, specifically request less soy sauce, and opt for steamed or lightly stir-fried dishes, as heavy sauces and deep-frying contribute the most sodium.

Traditional fried rice is not a healthy choice due to its high oil content and use of white rice. A better alternative is steamed brown rice. If you must have fried rice, request less oil and load up on extra vegetables.

Lean proteins such as chicken breast, shrimp, or tofu are the best options. These are often featured in healthier dishes like steamed chicken with broccoli or Moo Goo Gai Pan.

Yes, it is possible. Focus on dishes that are steamed, have a high vegetable content, and feature lean proteins. Ask for sauces on the side to manage calories and sodium, and choose brown rice over white or fried varieties.