What is the healthiest takeout you can get?

November 19, 2025 •

4 min read

According to research published by the Public Health Agency, some takeaway meals can contain more than your recommended daily maximum of salt and fat. Knowing the healthiest takeout options requires understanding the preparation methods and ingredients.

Quick Summary

This guide covers nutritious takeout meals with lean proteins and fresh vegetables. Learn how to navigate menus to make balanced choices and avoid excess sodium and fat.

Key Points

Choose Lean Proteins: Opt for grilled chicken, fish, or plant-based proteins like tofu and beans over fatty meats or fried items.
Load Up on Veggies: Request extra vegetables in your stir-fries, bowls, and salads to boost fiber and nutrients. Ask for a side of steamed veggies instead of fries.
Control Sauces and Dressings: Always ask for sauces, dressings, and dips on the side to manage portion size and avoid excessive calories, fat, and sodium.
Prioritize Whole Grains: When possible, choose brown rice or whole-grain breads over white rice, pasta, or heavily refined flour products.
Go for Steamed, Grilled, or Baked: Avoid anything described as fried, crispy, or breaded. Healthier cooking methods like steaming, grilling, or baking are preferable.
Mind Your Portions: Restaurant portions are often oversized. Consider saving half for a second meal or sharing with a dining partner.
Limit Processed Meats and Dairy: Skip processed items like pepperoni, bacon, and excessive cheese, as they are often high in saturated fat and sodium.
Embrace Ethnic Options: Cuisines like Japanese, Vietnamese, and Greek offer many naturally healthy and fresh-ingredient-focused dishes.

Takeout can be a convenient option for busy weeknights or a well-deserved treat, but it often comes with a nutritional cost. Restaurant food is frequently high in calories, saturated fat, and sodium due to liberal use of oil and fatty ingredients. However, by understanding which cuisines offer the most nutritious foundations and making strategic choices, you can enjoy a delicious meal without derailing your healthy eating plan. This guide will walk you through the healthiest options from a variety of popular takeout types.

Decoding Healthier Takeout Menus

The secret to healthier takeout lies in paying attention to preparation methods and ingredients. Dishes that are steamed, grilled, or baked are almost always a better choice than those that are fried, battered, or come with creamy sauces.

Japanese: A Masterclass in Moderation and Freshness

Japanese cuisine is celebrated for its emphasis on fresh, simple ingredients, making it one of the healthiest takeout options.

Sashimi and Sushi: Sashimi (thinly sliced raw fish) is an excellent source of protein and heart-healthy omega-3s with no carbs. Sushi rolls can also be healthy, especially those with minimal rice and plenty of vegetables or fish. Choose brown rice for added fiber.
Miso Soup: This fermented soy-based soup is low in calories and promotes gut health.
Edamame: Steamed edamame pods are a great source of plant-based protein and fiber.
Steamed Dumplings: Opt for steamed rather than fried dumplings to significantly cut down on fat.

Vietnamese: Fresh Herbs and Light Flavors

Vietnamese food relies on fresh herbs, vegetables, and lean protein, making it another fantastic choice for healthy eating.

Pho: A noodle soup with a rich, fragrant broth, pho is typically low in fat. Load up on the fresh herbs and bean sprouts that come with it.
Summer Rolls: Unlike their fried spring roll cousins, fresh summer rolls are filled with fresh vegetables, herbs, and lean protein like shrimp, all wrapped in a light rice paper.
Grilled Dishes: Look for grilled chicken or beef dishes served with a side of steamed rice and a pile of fresh vegetables.

Mediterranean and Greek: The Power of the Grill

Cuisines from the Mediterranean are known for being heart-healthy, emphasizing grilled meats, vegetables, and healthy fats like olive oil.

Kebabs: Chicken or veggie kebabs (shish kebabs) are lean and grilled, making them a top-tier choice. Pair them with a side salad and skip the heavy sauces.
Greek Salad: A salad with plenty of fresh vegetables and a light olive oil and vinegar dressing is a solid, nutritious option. Just be mindful of the feta cheese and olives, as they can be high in sodium.
Hummus with Veggies: Hummus, made from chickpeas, is a great source of protein and fiber. Dip with veggie sticks instead of pita bread to save on calories.

Fast Food and Chain Restaurants: Navigating the Minefield

Even in fast-food environments, healthy options exist if you know how to customize your order.

Chipotle Burrito Bowl: Skip the tortilla, opt for a lettuce base, brown rice, lean protein like chicken or sofritas, and load up on veggies, salsa, and black beans.
Chick-fil-A Grilled Nuggets: The 8-count grilled nuggets are a great source of lean protein with minimal calories. Pair them with a fruit cup for a balanced meal.
Panera Bread Salads: Choose salads with lean protein like chicken and get the dressing on the side. Avoid creamy dressings and add extra vegetables.
Subway Sandwiches: Opt for a whole-grain bun with lean turkey breast and pile on all the fresh vegetables. Skip the high-fat sauces and cheese.

Healthy Takeout Comparison Table


Cuisine	Best Healthy Choice	Worst Choice (to Avoid or Modify)	Reason
Japanese	Sashimi, Edamame, Miso Soup, Steamed Dumplings	Tempura, Katsu (fried), Heavy Sauces	Avoids deep-frying and high-fat condiments.
Vietnamese	Summer Rolls, Pho with lean protein	Fried Spring Rolls, Coconut Milk Curries	Prioritizes fresh, non-fried ingredients over high-fat alternatives.
Greek	Chicken or Veggie Shish Kebabs, Greek Salad	Lamb Gyros, Loaded Fries, Creamy Sauces	Focuses on lean protein and grilled preparation.
Mexican	Burrito Bowl (lettuce base), Chicken Fajitas	Large Burrito (tortilla), Fried Tortilla Chips, Sour Cream	Reduces refined carbs, skips fried items, and limits high-fat toppings.
Chinese	Steamed Fish or Veggies, Chicken with Broccoli	Battered Pork Balls, Fried Rice, Prawn Crackers	Favors steamed dishes and vegetable-rich stir-fries.
Indian	Tandoori Chicken, Lentil Dal, Plain Rice	Creamy Curries (Korma), Naan Bread, Bhajis	Chooses grilled and tomato-based options over high-fat dairy and fried breads.

The Healthiest Takeout Conclusion

Finding the healthiest takeout doesn't mean you have to sacrifice flavor or satisfaction. It simply requires making informed choices and knowing how to customize your order. The best options often come from cuisines that inherently favor fresh ingredients, lean proteins, and simple preparation methods, such as Japanese, Vietnamese, and Greek. For more indulgent cuisines, making small modifications, like swapping fried for grilled or avoiding creamy sauces, can make a significant difference. By keeping these tips in mind, you can enjoy the convenience of takeout while staying on track with your health goals. It's about being in control of what you order and understanding that most restaurants are willing to accommodate healthier requests to a certain extent. A balanced approach ensures you can enjoy a flavorful, nourishing meal, even when you don't have time to cook.

Center for Science in the Public Interest's Healthy Takeout Guide offers further insights into making smarter choices when ordering from a variety of restaurants.

Frequently Asked Questions

The healthiest fast-food orders often involve grilled chicken, such as Chick-fil-A's Grilled Nuggets, or a customizable bowl from places like Chipotle with a lettuce base and lean protein. Opt for sides like a fruit cup or salad instead of fries.

Yes, sashimi (raw fish without rice) is very healthy and rich in protein and omega-3 fatty acids. Sushi can also be a good option if you choose rolls with less rice and more fish or vegetables, and opt for brown rice when available.

To make Chinese takeout healthier, choose steamed dishes over fried or battered ones. Good options include steamed fish or chicken with broccoli, vegetable-heavy stir-fries, and steamed dumplings. Opt for plain boiled rice instead of egg fried rice.

Order a burrito bowl instead of a large burrito with a tortilla. Use a lettuce base, choose lean protein like chicken or beans, and load up on fresh salsa and veggies. Skip the sour cream and cheese, and dip with veggies instead of fried chips.

For a healthy Italian meal, choose dishes with tomato-based sauces over creamy, cheese-heavy options. Opt for smaller portions of pasta or a thin-crust pizza with vegetable or lean meat toppings. Pair with a side salad instead of garlic bread.

Yes, it can be. Healthier Indian options include tandoori chicken or other grilled meats, dal (lentil dishes), and vegetable curries with a tomato-based sauce. Avoid creamy curries like korma and heavy breads like naan.

General tips include asking for sauces and dressings on the side, choosing lean protein, prioritizing vegetables, and opting for grilled or steamed preparations over fried. Also, be mindful of portion sizes and consider saving half for later.