What is the healthiest kind of takeout?

November 15, 2025 •

4 min read

According to the National Institutes of Health, restaurant food often contains higher levels of calories, fat, and sodium than meals prepared at home, making it crucial to know what is the healthiest kind of takeout when you order. Navigating menu options can be tricky, but making informed decisions is key to staying on track with your health goals.

Quick Summary

This article explores the healthiest types of takeout food, examining options from Japanese, Mediterranean, and other cuisines. It provides practical tips for navigating menus, customizing orders, and making healthier swaps to ensure your meal is both nutritious and satisfying, without compromising your diet.

Key Points

Japanese and Mediterranean are Top Choices: Cuisines like Japanese (sushi, sashimi) and Mediterranean (kebabs, salads) often feature naturally healthy, fresh, and lean ingredients.
Opt for Steamed or Grilled: Prioritize dishes that are steamed, grilled, or broiled over those that are deep-fried or covered in heavy, creamy sauces.
Make Smart Swaps: Customize your order by choosing brown rice over white, thin crust over thick, and vegetable-heavy options over meat-heavy ones.
Control Your Sauces: Always ask for sauces and dressings on the side to manage your calorie, fat, and sodium intake.
Manage Portions: Restaurant portions are often oversized, so consider sharing an entree or saving half for a future meal.
Load Up on Veggies: Request extra vegetables in your stir-fry, pasta, or bowl to boost fiber and nutrients and increase satiety.

Navigating Takeout Menus: A Guide to Healthier Choices

Opting for takeout doesn't have to mean abandoning your healthy eating goals. The key is understanding what to look for and how to customize your order to minimize unhealthy ingredients. Many popular cuisines offer naturally healthier options that are high in lean protein, fresh vegetables, and fiber. With some insider knowledge, you can enjoy the convenience of takeout while still nourishing your body.

The Best Cuisines for Healthy Takeout

Some cuisines lend themselves more easily to healthier choices than others due to their traditional cooking methods and ingredients.

Japanese Cuisine: Known for its focus on fresh, minimally processed ingredients like fish, seaweed, and vegetables. Opt for dishes like sashimi (raw fish), sushi (choosing those with vegetables and fish over tempura-fried options), edamame, and miso soup. These choices are rich in omega-3 fatty acids and nutrients while being lower in saturated fat. Limit overly saucy or fried items like heavy teriyaki or tempura.
Mediterranean Cuisine: This diet is consistently hailed as one of the healthiest in the world, with a strong emphasis on vegetables, lean protein, and olive oil. Look for Greek or Middle Eastern options such as chicken or salmon kebabs (grilled is best), hummus with fresh vegetables, and salads with vinaigrette. Skip the creamy sauces and focus on fresh, vibrant ingredients.
Vietnamese Cuisine: This is another excellent option for healthy takeout due to its use of fresh herbs, broths, and lean proteins. Choose dishes like fresh, unfried rice paper rolls and pho (a savory broth with meat and vegetables). Be mindful of high-sugar sauces that might accompany some dishes.
Indian Cuisine: While some dishes can be heavy, many Indian options are incredibly healthy. Lentil-based dals and tandoori chicken or fish (cooked in a clay oven with yogurt and spices) are great protein-rich choices. Stick with tomato-based curries over creamy ones made with ghee or coconut cream.
Mexican Cuisine: Traditional Mexican food, not the Americanized fast-food version, is full of healthy ingredients like beans, avocado, and lean meat. Opt for grilled fish or chicken tacos on corn tortillas or a burrito bowl with brown rice and extra veggies. Go easy on the cheese and sour cream and load up on fresh salsa and guacamole.

Smart Swaps for Common Takeout Orders

Making small adjustments to your order can significantly boost its nutritional value.

Chinese food: Choose steamed or stir-fried dishes with lots of vegetables and lean protein (like chicken with broccoli or moo goo gai pan). Skip items that are breaded and deep-fried, such as General Tso's or sweet and sour chicken. Opt for steamed rice instead of egg-fried rice and use soy sauce sparingly.
Pizza: Go for a thin crust loaded with vegetable toppings. Ask for less cheese and avoid processed meats like pepperoni or sausage. A simple slice with vegetables and a light sauce is a much healthier choice.
Burgers and Sandwiches: If you're craving a burger, order it "naked" or on a bed of greens instead of a bun. Choose a lean chicken or turkey patty over red meat. For sandwiches, opt for whole-grain bread and load up on fresh veggies.
Pasta: Select a tomato-based sauce instead of a heavy, cream-based one like Alfredo. Add grilled chicken or lots of vegetables to increase protein and fiber content. Ask for whole-wheat pasta if available.

How Cooking Method Affects Your Takeout's Health Score


Cooking Method	Health Impact	Typical Dishes	Healthier Alternatives
Deep-Frying	High in saturated fat and calories.	Spring rolls, crispy fried chicken, chips.	Steamed, grilled, or pan-fried.
Cream-Based Sauces	High in calories and saturated fat.	Indian korma, Italian alfredo.	Tomato-based sauces, broths, or yogurt dressings.
Grilling/Broiling	Lower in fat; retains nutrients.	Chicken kebabs, tandoori chicken, grilled fish.	Excellent choice.
Steaming	Low-fat cooking method, preserves flavor and nutrients.	Steamed dumplings, steamed rice, steamed vegetables.	Excellent choice.
Stir-Frying	Can be healthy if done with minimal oil and lots of vegetables.	Chinese stir-fries, Thai basil chicken.	Ask for less oil and extra vegetables.

Mindful Takeout Eating

Even when choosing healthy options, portion sizes in restaurants can be large. Practicing mindful eating can help prevent overeating. Consider saving half of your meal for lunch the next day, or share a large entree with a dining partner. Requesting sauces and dressings on the side allows you to control how much you use. Listening to your body's fullness cues is one of the most effective strategies for maintaining a healthy diet, regardless of where your food comes from. For more information on healthier dining, visit the American Heart Association website.

Conclusion: Take Control of Your Takeout

Ultimately, the healthiest kind of takeout is the one that aligns best with your nutritional goals, not necessarily a specific cuisine. By understanding different cooking methods and learning how to customize your order, you can enjoy delicious, convenient meals without derailing your diet. Look for lean proteins, fresh vegetables, and whole grains, and don't be afraid to ask for healthier preparations. Making a few simple adjustments can transform your takeout experience from a guilty pleasure into a balanced and nutritious meal.

Note: For specific dietary needs or health conditions, consult a registered dietitian.

Frequently Asked Questions

The healthiest Chinese takeout options include steamed dishes like dumplings, Buddha's Delight (mixed vegetables and tofu), and stir-fried dishes with lean protein like chicken and broccoli. Avoid deep-fried items like egg rolls and heavily breaded sweet and sour chicken.

To make pizza healthier, opt for a thin or whole-wheat crust, load it with plenty of vegetable toppings, and ask for less cheese. Skip processed meats like pepperoni and sausage, and consider starting with a side salad.

No, not all curries are created equal. Opt for tomato-based curries with lean proteins or lentils, such as Dal or chicken tandoori, instead of rich, creamy curries made with ghee or coconut milk.

To control portions, you can share a large entrée with someone else, or immediately put half of your meal into a container to save for later. You can also order from the appetizer menu, as these portions are typically smaller.

Avoid anything labeled as 'fried,' 'crispy,' or 'creamy'. Be wary of high-sodium sauces and fatty, processed meats. Also, limit extra carbs like complimentary breadsticks, chips, or fried rice.

Fast-food salads can be healthy, but it depends on the toppings and dressing. Choose salads with darker greens, lean protein, and plenty of vegetables. Order the dressing on the side and use it sparingly, and skip high-fat toppings like bacon, cheese, or croutons.

To reduce sodium, ask for sauces and dressings on the side, and use a fork to lift food from saucy dishes, leaving some of the excess sauce behind. You can also add steamed vegetables to stretch the dish and dilute the salt content.