What is the healthiest thing to eat from a takeaway?

October 9, 2025 •

4 min read

According to the American Heart Association, it is possible to make smart choices when eating out, even from fast-food establishments. This provides great news for those who rely on quick meals, but it prompts the question: what is the healthiest thing to eat from a takeaway?

Quick Summary

This article explores nutritious takeaway options by focusing on cuisines known for healthier dishes, such as Japanese, Indian, and Vietnamese. It also offers specific meal suggestions and general tips like customizing orders and managing portion sizes to make any takeout a more balanced choice.

Key Points

Choose Cooking Method Wisely: Opt for grilled, steamed, or stir-fried dishes instead of deep-fried or battered items to significantly reduce fat intake.
Maximise Your Vegetables: Request extra vegetables or a side salad with your takeaway to boost fibre, vitamins, and minerals.
Control Your Sauces and Dressings: Ask for sauces and dressings on the side to manage portion size and avoid excess fat, salt, and sugar.
Opt for Lean Protein: Look for lean protein sources like chicken breast, fish, tofu, or lentils over fatty processed meats.
Consider Portion Size: Split a large takeaway meal into two portions to avoid overeating and have a second healthy meal ready for another day.
Prioritise Whole Grains: Where possible, choose whole grains like brown rice over refined white rice or opt for a thin-crust pizza base over a thick, doughy one.

Navigating Takeaway Menus for Healthier Choices

Eating takeaway doesn't have to mean abandoning your healthy eating goals. By knowing what to look for and what to avoid, you can make informed decisions that transform a typical takeout meal into a nutritious one. Key strategies involve scrutinizing cooking methods, controlling sauces and portions, and actively seeking out vegetable-rich options.

General Tips for Healthier Takeaway

Prioritise Cooking Methods: Steamed, grilled, baked, or stir-fried items are almost always better than those that are deep-fried or battered. For example, choose grilled chicken skewers over fried spring rolls. This simple swap can drastically reduce the amount of unhealthy fat and calories in your meal.
Load Up on Veggies: Maximise your vegetable intake. Many cuisines offer vegetable-based side dishes or a high vegetable-to-meat ratio in their stir-fries and salads. This boosts fibre, vitamins, and minerals while increasing satiety.
Go Light on Sauces: Rich, creamy sauces—especially those made with coconut milk, cream, or excessive oil—are often high in saturated fat, salt, and sugar. Request sauces and dressings on the side so you can control the amount you add. Healthier alternatives include tomato-based sauces, lemon juice, or a simple vinaigrette.
Manage Portion Sizes: Takeaway portions can be notoriously large. A great strategy is to box up half your meal immediately for a healthy lunch the next day, avoiding the temptation to overeat.
Choose Wisely from Combos: Avoid “upsizing” to a combo meal that includes sugary drinks and fried sides like chips or onion rings. Stick to water and a side salad or steamed vegetables instead.

Healthier Takeaway Options by Cuisine

Here's a breakdown of smart choices from some of the most popular takeaway cuisines.

Japanese

Often a great choice, Japanese food is naturally lean and relies on fresh ingredients. The fish is an excellent source of healthy omega-3 fatty acids.

Sushi and Sashimi: Choose fresh, raw fish options over tempura (deep-fried) rolls. Opt for brown rice over white for extra fibre if available.
Miso Soup: A light, broth-based soup with tofu and seaweed, miso soup is low in calories and a surprisingly filling appetiser.
Edamame: Steamed edamame beans are a protein-rich and fibre-packed snack.

Indian

While Indian takeaway can be creamy and rich, healthier choices are abundant if you know what to select.

Tandoori Dishes: Tandoori chicken, fish, or paneer are marinated in yoghurt and spices and cooked in a clay oven, making them lean and flavourful.
Lentil and Chickpea Dishes: Dal (lentils) and Chana Masala (chickpeas) are excellent vegetarian options, high in fibre and protein. Ensure they have a tomato base rather than a creamy one.
Tomato-Based Curries: Opt for curries like Madras or Jalfrezi, which use a tomato and spice base, over richer, creamier curries like Korma or Tikka Masala.
Bread and Rice: Choose plain rice and roti or chapatti over pilau rice or naan bread.

Chinese

Focus on steamed and stir-fried options while avoiding deep-fried items and sticky, sugary sauces.

Stir-fries: Chicken or beef with broccoli, chicken chop suey, or Buddha’s Delight (vegetable and tofu stir-fry) are good choices. Ask for extra vegetables to boost the fibre content.
Steamed Options: Steamed fish and steamed dumplings offer clean protein without the added fat of frying.
Sides: Choose plain boiled rice instead of egg-fried rice to save on calories and oil.

Thai

Thai cuisine offers a wonderful balance of flavours, but many curries rely on high-fat coconut milk.

Stir-fries: Go for chicken or vegetable stir-fries, like Pad Prik King, with plenty of vegetables.
Soups: Tom Yum soup, a spicy and sour broth, is a flavourful and low-calorie appetiser.
Rice Paper Rolls: Often filled with fresh vegetables, herbs, and lean protein, these are a much healthier choice than fried spring rolls.

Healthy vs. Unhealthy Takeaway: A Comparison


Cuisine	Healthier Choice	Less Healthy Alternative	Reasons for Choosing Healthier Option
Indian	Tandoori Chicken with Plain Rice and Dal	Butter Chicken with Naan and Pilau Rice	Lean protein, tomato-based sauce, higher fibre, less saturated fat.
Chinese	Chicken and Broccoli Stir-fry with Steamed Rice	Sweet and Sour Battered Pork Balls with Fried Rice	More vegetables, lean protein, lower in sugar and oil, more fibre.
Pizza	Thin-Crust Pizza with Vegetable Toppings	Deep-Pan Pizza with Stuffed Crust and Extra Meat	Less refined carbohydrates, more fibre, less saturated fat.
Kebabs	Shish Kebab (grilled meat) with Salad in Pitta Bread	Doner Kebab with Mayonnaise	Grilled lean meat, more fresh vegetables, lower fat sauce.

Customising Your Order for a Healthier Meal

Don't be afraid to make special requests when ordering. Most places are happy to accommodate simple modifications to help you create a more nutritious meal. Here are some examples:

Ask for sauces or dressings on the side.
Request extra vegetables in your stir-fry or salad.
Swap fried sides for steamed vegetables or salad.
Ask for grilled meat instead of fried or battered.
Request no or less salt or butter.

These small adjustments can make a significant difference to the nutritional profile of your meal, helping you to enjoy your favourite takeaway foods more healthily. Choosing wisely is a simple but powerful strategy for maintaining a balanced diet, even on busy nights.

Conclusion: Mindful Takeaway for Better Nutrition

While takeaway food often has a reputation for being unhealthy, it is absolutely possible to find and create nutritious meals on the go. The key is to be a mindful consumer. By prioritising lean protein, plenty of vegetables, and smart swaps for refined carbohydrates, you can enjoy a delicious meal that aligns with your health goals. Remember to choose steamed, grilled, or tomato-based options over deep-fried and creamy alternatives, and always be aware of portion sizes and condiments. A balanced diet doesn't have to exclude the convenience and enjoyment of a takeaway meal. For more information on healthy eating while dining out, see the guidance from the American Heart Association.

Frequently Asked Questions

Tandoori chicken, dal (lentil), and chana masala (chickpea) dishes are some of the healthiest options. They are high in protein and fibre without being laden with fatty, creamy sauces.

Yes, Chinese stir-fries with plenty of vegetables and a lean protein (like chicken or beef) are a good choice, especially when served with plain steamed rice. Avoid deep-fried items like prawn crackers and spring rolls.

Opt for a thin-crust pizza with lots of vegetable toppings and lean meat, and ask for less cheese. Avoid stuffed crusts and rich meat-heavy toppings.

A shish kebab is a much healthier option. Shish kebabs use whole cuts of grilled meat or fish and are served with pitta bread and fresh salad, avoiding the high fat content of processed doner meat.

Sushi can be a very healthy takeaway choice, especially varieties with fresh fish and vegetables. For extra fibre, opt for brown rice when available. Watch sodium intake from soy sauce by using it sparingly.

Choose broth-based soups like Tom Yum or stir-fried dishes with lean protein and vegetables. Avoid creamy curries made with coconut milk and deep-fried appetisers.

Yes, you can make it healthier by choosing grilled or breadcrumbed fish over battered. Opt for thicker-cut chips, which absorb less fat, and accompany your meal with mushy peas or baked beans instead of extras like pies or sausages.