What is the Healthiest Meal from a Chinese Takeaway?

October 30, 2025 •

4 min read

A typical Chinese takeaway meal can contain as many as 2,000 calories, a staggering amount that can fulfill an entire day's recommended intake in a single sitting. However, it is possible to enjoy Chinese cuisine while still making healthy and nutritious choices, especially when you know what is the healthiest meal from a Chinese takeaway. By focusing on steamed dishes, lean proteins, and plenty of vegetables, you can create a delicious and satisfying meal without the excessive fat, sodium, and sugar often found in popular fried and sauced options.

Quick Summary

This guide provides practical advice for choosing nutritious Chinese takeout, focusing on cooking methods like steaming and stir-frying, selecting lean proteins and high-fiber vegetables, and modifying sauces. It compares healthier options against high-calorie alternatives to help you make informed decisions for a balanced diet.

Key Points

Opt for Steamed Dishes: Choose steamed dumplings, fish, or vegetables over fried or battered options to drastically reduce fat and calories.
Control the Sauce: Request that sauces, especially sugary ones like sweet and sour or orange, be served on the side to manage your sugar and sodium intake.
Load Up on Vegetables: Fill your meal with fiber-rich vegetables, such as in Moo Goo Gai Pan, Beef with Broccoli, or Buddha's Delight, for added nutrients and satiety.
Choose Lean Proteins: Select dishes featuring lean proteins like chicken, shrimp, or tofu to build a filling and low-fat meal.
Start with Soup: Begin your meal with a broth-based soup, such as Egg Drop or Hot and Sour, to fill up on a low-calorie starter.
Moderate Carbohydrates: Opt for a smaller portion of steamed brown rice over fried rice or large noodle dishes like lo mein.
Be Aware of Portions: Chinese takeaway portions are often large; sharing or saving half for later can help control calorie intake.

Making Smarter Choices: From Steamed Dishes to Lean Proteins

When navigating a Chinese takeaway menu, the key to a healthier meal lies in understanding the cooking methods and ingredients. Popular Westernized dishes are often laden with salt, sugar, and fat, but many traditional Chinese cooking techniques are inherently light and healthful. By being a conscious consumer, you can build a meal that is both flavorful and beneficial for your health.

Prioritizing Steamed and Broth-Based Options

One of the simplest ways to cut down on calories and fat is to choose dishes that are steamed or prepared in a light broth. This cooking method preserves the nutrients in the food without adding excessive oil. Steaming is a culturally authentic Chinese technique that yields delicate and flavourful results. For example, Steamed Fish with Ginger and Scallions is a traditional dish that is rich in protein and omega-3 fatty acids, while Steamed Dumplings offer a leaner alternative to their fried counterparts.

Opting for a broth-based soup as a starter can also be a smart move. Soups like Egg Drop Soup or Hot and Sour Soup are typically low in calories and can help you feel full, reducing the risk of overeating your main course. Just be mindful of the sodium content in the broth and any added fried noodle toppings.

Selecting Lean Proteins and Plenty of Vegetables

To ensure a well-balanced meal, focus on dishes featuring lean protein sources like chicken, shrimp, or tofu. Dishes such as Beef with Broccoli or Chicken with Bok Choy are great choices, combining protein with fiber-rich vegetables. For a plant-based option, Buddha's Delight is a vegetarian stir-fry packed with a variety of nutritious vegetables and tofu.

It is important to fill at least half your plate with vegetables. Look for dishes that feature ingredients like bok choy, snow peas, mushrooms, and bamboo shoots, which are excellent sources of fiber, vitamins, and minerals.

Customizing Your Order for Optimal Health

Many of the unhealthy aspects of Chinese takeaway come from the sauces and preparation, which you can often control with simple requests. Don't be afraid to ask for modifications to your order to align it with your health goals.

The Importance of Sauce and Oil Control

Restaurant sauces can be high in sugar and sodium, especially sweet and sour, orange, or hoisin sauces. One of the most effective strategies is to ask for the sauce on the side. This allows you to control the amount you add to your meal, reducing both calorie and sodium intake. You can simply dip your food rather than having it smothered in sauce. Similarly, ask for your food to be cooked with less oil, especially for stir-fried dishes.

Comparing Healthy vs. Unhealthy Chinese Takeaway


Feature	Healthy Chinese Takeaway	Unhealthy Chinese Takeaway
Cooking Method	Steamed, boiled, lightly stir-fried, baked	Deep-fried, battered, or heavily sauced
Protein Source	Lean chicken, shrimp, fish, tofu, lean beef	Fried pork, crispy duck, battered chicken
Sauce	Light sauce (garlic, ginger, oyster), sauce on the side	Sugary, sticky sauces (sweet & sour, orange, teriyaki)
Vegetables	Plentiful, included in main dishes	Scarce or absent
Carbohydrates	Steamed brown rice, small portion of plain rice, vegetable base	Egg fried rice, lo mein, chow mein, large portions
Starters	Broth-based soups (egg drop), steamed dumplings, cucumber salad	Fried spring rolls, prawn crackers, egg rolls

The Verdict: The Healthiest Chinese Takeaway Meal

The single healthiest option is a combination of choices rather than a single menu item. A nutrient-dense, low-calorie meal can be constructed by combining a broth-based soup, a main dish with lean protein and plenty of vegetables, and a modest portion of steamed rice.

A prime example would be:

Starter: A cup of Egg Drop Soup or Hot and Sour Soup.
Main: Moo Goo Gai Pan or Shrimp with Garlic Sauce, requesting the sauce on the side.
Side: A generous side order of steamed mixed vegetables and a small portion of steamed brown rice.

This meal prioritizes nutrient-rich ingredients, minimal added fats, and controlled portions, offering a satisfying and healthy way to enjoy your takeaway. Remember that moderation and customization are key to enjoying your favorite Chinese cuisine guilt-free.

Conclusion

While some Chinese takeaway options are known for being high in fat, sugar, and sodium, they are not representative of all Chinese cuisine. By prioritizing cooking methods like steaming and stir-frying, choosing lean proteins and vegetable-rich dishes, and managing sauces, it is entirely possible to have a delicious and healthy Chinese takeaway. The healthiest meal is ultimately one you build yourself with mindfulness, making smart substitutions and controlling portions to create a balanced meal that supports your health goals.

Frequently Asked Questions

To maintain a healthy diet, you should generally avoid deep-fried and battered dishes like sweet and sour pork balls, General Tso's chicken, and crispy duck. High-calorie starters like prawn crackers and fried spring rolls should also be limited.

Yes, fried rice is often high in fat and calories due to the oil used in cooking. A healthier alternative is to opt for a small portion of plain steamed rice or brown rice instead.

Stir-fried dishes can be healthy if prepared with minimal oil and a light sauce. Choose options with lean protein and plenty of vegetables, and ask for the sauce on the side if possible.

Moo Goo Gai Pan is a Cantonese dish with sliced chicken, mushrooms, and vegetables in a light, broth-based sauce. It is considered one of the healthier Chinese options because of its lean protein and high vegetable content.

Yes, steamed dumplings are a much healthier appetizer than fried versions. They are typically filled with lean meat and vegetables and contain significantly fewer calories and less fat.

You can reduce sodium by asking for sauces on the side, using low-sodium soy sauce sparingly, and choosing dishes with less heavy sauces, such as those made with ginger or garlic.

Yes, many vegetarian options are healthy, especially when steamed. Buddha's Delight, a mix of steamed vegetables and tofu, is an excellent choice.