What is the Healthiest Thing at a Chinese Restaurant?

November 26, 2025 •

4 min read

According to a study published in the American Journal of Preventive Medicine, a traditional Chinese diet, rich in vegetables and steamed items, is associated with lower rates of chronic disease. This confirms that finding the healthiest thing at a Chinese restaurant is entirely possible if you know what to look for.

Quick Summary

This article explores the best low-calorie, nutrient-rich dishes available at Chinese restaurants by focusing on healthier cooking methods like steaming and broth-based preparations. Learn how to navigate the menu to find flavorful meals high in vegetables and lean protein, while minimizing unhealthy fats and excessive sodium from popular fried dishes.

Key Points

Steamed Fish and Vegetables: Rich in omega-3s, protein, and fiber, and prepared with low-fat cooking methods, this is arguably the single healthiest dish.
Opt for Steamed Over Fried: Choose steamed dumplings over fried ones to dramatically reduce fat and calorie content.
Request Sauce on the Side: Control your sodium and sugar intake by asking for sauces like sweet and sour or garlic sauce on the side.
Look for Broth-Based Soups: Filling and low-calorie options like egg drop soup or hot and sour soup are great appetizers.
Maximize Vegetable Intake: Select dishes with a high vegetable-to-meat ratio, such as Moo Goo Gai Pan or Buddha's Delight, and ask for extra steamed veggies.
Choose Lean Proteins: Favor dishes with steamed or lightly stir-fried chicken breast, shrimp, or tofu over high-fat, deep-fried meat options.
Go with Brown Rice: Instead of white or fried rice, choose brown rice for more fiber and nutrients.
Share Dishes and Control Portions: Chinese food is often served family-style, which can lead to overeating; be mindful of your portion size.

Navigating the Chinese Restaurant Menu for Healthier Choices

When most people think of Chinese food from a restaurant, images of deep-fried dishes coated in sugary sauces often come to mind. While these options are prevalent, they don't represent the full spectrum of traditional, healthy Chinese cuisine. By understanding key cooking methods and focusing on specific ingredients, you can make informed choices that align with your health and wellness goals.

Prioritize Steamed and Broth-Based Dishes

The cooking method is the single most important factor for determining a dish's healthiness. Steaming, boiling, and simmering are traditional and much healthier alternatives to deep-frying.

Steamed Fish with Ginger and Scallions: A classic, light, and flavorful option rich in omega-3 fatty acids and protein. The steaming process perfectly preserves the fish's natural flavors and nutrients.
Steamed Dumplings: Opting for steamed dumplings over their fried counterparts significantly reduces calorie and fat intake. Vegetable or shrimp fillings are typically the lightest options.
Broth-Based Soups: Hot and sour soup, egg drop soup, and wonton soup are low-calorie and warming choices. They are filling and make an excellent appetizer to control portion sizes of the main course.
Beef Noodle Soup: This dish, where noodles and beef are served in a broth rather than being fried, is a lighter alternative to chow mein.

Embrace Stir-Fries with Lean Protein and Extra Veggies

While stir-frying can use oil, it's a cooking method that allows for a high proportion of vegetables and lean protein. To keep it healthy, ask for a lighter sauce and extra vegetables.

Moo Goo Gai Pan: This Cantonese dish features sliced chicken, mushrooms, snow peas, and other vegetables in a light sauce, making it a low-calorie and nutrient-dense meal.
Beef and Broccoli: A classic that can be healthy when requested with a lighter sauce and steamed broccoli. It provides a good balance of lean protein and fiber.
Chicken with Bok Choy: Lean chicken breast paired with sauteed bok choy is a protein-rich dish packed with vitamins A and C.
Shrimp with Broccoli in Garlic Sauce: High in lean protein and immune-supporting selenium from the shrimp, while the broccoli adds fiber.
Buddha's Delight (Luohan Zhai): A vegetarian or vegan stir-fry loaded with various vegetables and tofu, offering an excellent source of protein and fiber.

The Importance of Making Smart Modifications

Even with healthier dishes, small requests can make a big difference in nutritional value. Don't be afraid to ask for these simple adjustments:

Sauce on the Side: This allows you to control the amount of sodium and sugar added to your meal. Many restaurant sauces are surprisingly high in both.
Extra Steamed Vegetables: Many restaurants will add extra steamed vegetables to your dish upon request, boosting the fiber and nutrient content.
Brown Rice Instead of White: Brown rice offers more fiber and nutrients than white rice. Avoid fried rice, which is much higher in fat and sodium.

Comparison of Healthy vs. Unhealthy Chinese Options

This table highlights the differences between common healthy and unhealthy Chinese restaurant choices, emphasizing the impact of preparation methods and ingredients.


Feature	Healthier Choices	Unhealthier Choices
Preparation	Steamed, boiled, braised, or light stir-fry	Deep-fried, battered, or heavily sauced
Protein	Steamed fish, shrimp, chicken breast, or tofu	Fried pork, General Tso's chicken, or fatty beef cuts
Vegetables	High proportion of fresh or lightly cooked vegetables	Sparse or overcooked vegetables
Sauce	Broth-based, garlic, ginger, or sauce on the side	Thick, sugary, or high-sodium sauces like sweet and sour
Carbohydrates	Steamed brown rice or vegetable-heavy dishes	Fried rice, chow mein, or large portions of white rice

Making a Concluding Choice for a Healthy Meal

Ultimately, the healthiest thing at a Chinese restaurant is not a single dish, but an informed choice based on cooking method and ingredient composition. By selecting steamed or broth-based items, favoring lean protein and abundant vegetables, and making simple modifications like controlling sauce intake, you can enjoy a delicious and nutritious meal. Traditional Chinese cuisine is founded on balance and wholesome ingredients, and with a little knowledge, you can access the very best it has to offer.

Conclusion: Your Smart Choices Matter

Chinese food can easily be a healthy and satisfying meal. The key is to look beyond the popular fried and sugary dishes and embrace the traditional, nutrient-dense options. Dishes like steamed fish or chicken with vegetables, light stir-fries, and clear soups offer a path to enjoying the delicious flavors of Chinese cuisine without compromising your health goals. Remember to ask questions about preparation and don't hesitate to request minor adjustments to your order for a healthier dining experience. Your ability to navigate the menu with this knowledge is the healthiest thing you can bring to the table.

For a deeper dive into making healthy choices while dining out, visit the National Heart, Lung, and Blood Institute website.

Frequently Asked Questions

Dishes like egg drop soup, hot and sour soup, and steamed chicken or fish with vegetables are among the lowest in calories, especially when prepared without heavy sauces or oil.

No, not all stir-fries are healthy. Some can be high in oil, sodium, and sugar, depending on the sauce. It's best to ask for a light sauce and extra steamed vegetables to control the nutritional content.

Yes, steamed brown rice is significantly healthier than fried rice. Fried rice is cooked with a high amount of oil and often includes extra sodium, while brown rice offers more fiber and nutrients.

To reduce sodium, ask for sauces on the side, choose low-sodium soy sauce if available, and opt for dishes that are steamed or lightly seasoned with ginger and garlic instead of heavy sauces.

Avoid anything deep-fried, battered, or coated in sugary sauces. This includes popular items like General Tso's chicken, sweet and sour pork, and fried egg rolls.

Yes, clear, broth-based soups like egg drop, wonton, or hot and sour are excellent healthy appetizers. They are low in calories and can help you feel full before the main course.

Excellent vegetarian and vegan options include Buddha's Delight (steamed vegetables and tofu), Szechuan Tofu, and steamed vegetable dumplings.

While MSG is a sodium-based flavor enhancer, many health experts say moderate consumption is safe. However, high sodium intake is a general concern in restaurant food, so asking for less seasoning or no MSG is a good practice if you are sensitive or watching your salt intake.