What is the least fattening Chinese food to order? Your Guide to Healthy Takeout

October 23, 2025 •

4 min read

According to nutritional experts, a typical Americanized Chinese meal can contain well over 1,000 calories, a fact that can deter health-conscious diners. However, making informed decisions means you can still enjoy this popular cuisine. This guide will reveal what is the least fattening Chinese food to order by focusing on healthier preparation methods and ingredient choices.

Quick Summary

This guide outlines the healthiest Chinese food options by prioritizing steamed dishes, broth-based soups, and light stir-fries. Learn to avoid high-calorie traps like deep-fried foods and heavy sauces, ensuring a guilt-free and nutritious meal.

Key Points

Choose Steamed or Boiled: Opt for dishes cooked with steam or boiled water to minimize added oils and fats, like steamed fish or dumplings.
Start with Soup: Begin with a clear, broth-based soup such as Wonton or Egg Drop to feel full on fewer calories.
Order Sauces on the Side: Request sauces separately to control portion size and avoid excess sugar and sodium, especially with thick, sweet sauces.
Go for Lean Proteins: Select lean protein sources like chicken breast, shrimp, or tofu over fatty pork or deep-fried meats.
Load Up on Vegetables: Make vegetables the star of your meal by ordering extra steamed greens or a vegetable-heavy dish like Moo Goo Gai Pan.
Be Mindful of Carbs: Choose steamed brown rice over fried rice or lo mein, or consider skipping the side of rice entirely for a lower-carb meal.

The Golden Rule: Prioritize Steaming and Lean Proteins

The single most effective strategy for finding the least fattening Chinese food is to choose dishes that are steamed, boiled, or lightly braised over those that are deep-fried or covered in thick, sugary sauces. This cooking method dramatically reduces the use of added oils and fats, directly cutting down the calorie count. Furthermore, focusing on lean protein sources like chicken, shrimp, or tofu is essential for a high-protein, low-fat meal.

Healthier Appetizers and Soups

Starting with the right appetizer can help fill you up and prevent overeating. Your best options are clear, broth-based soups, which are low in calories and can increase feelings of fullness.

Wonton Soup: A light, broth-based soup with wonton dumplings containing meat and vegetables. At around 100 calories per cup, it's a perfect start.
Egg Drop Soup: Another excellent, low-calorie choice made from wisps of egg in a savory broth, often with minimal oil.
Hot and Sour Soup: A flavorful, broth-based soup that, when ordered without extra oil, is a nutritious and satisfying option.

Avoid deep-fried appetizers, which are calorie-dense and high in unhealthy fats. Examples to pass on include spring rolls, egg rolls, and crab rangoon.

Smart Main Course Selections

When ordering your main dish, look for options that feature steamed or lightly stir-fried lean proteins and a high volume of vegetables. These dishes provide fiber and nutrients while keeping calories in check.

Steamed Chicken with Vegetables: A simple, yet effective choice. This dish is exactly what it sounds like and allows for maximum flavor from the ingredients themselves rather than from excess oil.
Moo Goo Gai Pan: A classic Cantonese-style stir-fry featuring sliced chicken breast, mushrooms, and other vegetables. It is prepared with a light, broth-based sauce, making it a much lighter option than other stir-fries.
Steamed Fish with Ginger and Scallions: A common dish in more authentic Chinese restaurants, this offers high-quality protein and omega-3 fatty acids without any added fat from frying.
Shrimp and Broccoli: A fantastic lean protein and fiber combination. Ask for it to be lightly stir-fried with minimal oil and with the sauce on the side.

The Saucy Secret: Control Your Condiments

Restaurant sauces are often where hidden fats and sugars are lurking. A single serving of a sweet-and-sour or orange sauce can add hundreds of calories and a significant amount of sugar to your meal. The best strategy is to order any dish with sauce on the side. This gives you complete control over how much you use, and a little bit can go a long way in flavoring your meal without overdoing it. Some of the most calorie-heavy sauces include General Tso's, orange, and sweet-and-sour, while lighter options typically involve clear, savory bases.

Healthy vs. Unhealthy Chinese Takeout: A Comparison


Feature	Healthy Choice	Unhealthy Choice
Cooking Method	Steamed, Boiled, Lightly Braised	Deep-Fried, Crispy
Protein	Chicken Breast, Shrimp, Tofu, Steamed Fish	Fatty Pork, Crispy Chicken, Battered Proteins
Sauce	On the side, broth-based, light garlic sauce	Heavy, sugary, thick sweet-and-sour, General Tso's
Appetizer	Wonton Soup, Egg Drop Soup, Steamed Dumplings	Egg Rolls, Spring Rolls, Crab Rangoon
Carbohydrates	Steamed brown rice, Extra steamed vegetables	Fried Rice, Lo Mein, White Rice (in excess)
Example Dish	Moo Goo Gai Pan	General Tso's Chicken

Mastering Your Order for Mindful Eating

Beyond just the ingredients and cooking style, how you approach your meal can significantly impact its healthiness. Here are a few final tips for a lighter, less fattening Chinese meal.

Fiber First

Make vegetables a significant portion of your meal. Fiber-rich vegetables like broccoli, bok choy, and snow peas aid digestion and promote satiety, helping you feel full on fewer calories. Request extra vegetables in your stir-fry or order a side of steamed greens to supplement your meal.

Customize Your Carbs

While fried rice and lo mein are delicious, they are also significant sources of calories and refined carbohydrates. Opt for steamed brown rice or, better yet, ask for a side of steamed vegetables instead. Many restaurants also have a 'diet' or 'health' menu featuring steamed dishes with low-sodium sauce on the side. When ordering, it's never rude to ask about preparation methods. For more insights on eating healthy while dining out, see this guide on navigating restaurant menus for healthy options.

Conclusion: Enjoy Chinese Food Guilt-Free

Enjoying Chinese food doesn't have to derail your health goals. The simple principle of favoring steamed or boiled preparations over fried ones is the most impactful step. By opting for broth-based soups, lean proteins, and plenty of vegetables, and by managing your sauce intake, you can indulge in a flavorful, nutritious meal. Remember to ask for customizations, and your favorite Chinese restaurant can become a healthy part of your diet.

Frequently Asked Questions

Not all stir-fries are created equal. While they often contain vegetables, some are cooked with excessive oil and heavy, sugary sauces. For a healthier stir-fry, ask for it lightly prepared with a minimal amount of sauce or with the sauce on the side.

A great alternative is steamed brown rice, which offers more fiber and nutrients than white rice. Another option is to simply ask for extra steamed vegetables instead of rice to reduce your overall calorie and carbohydrate intake.

Dumplings are healthy if they are steamed or boiled, not fried. Steamed dumplings (like har gow or steamed pork dumplings) are much lower in calories and fat than their pan-fried or deep-fried counterparts.

To lower sodium, ask for less soy sauce and MSG. Ordering the sauce on the side and using it sparingly is an effective way to control sodium content. Many restaurants can also accommodate a low-sodium request during preparation.

Buddha's Delight is a vegetarian dish consisting of a mix of vegetables and sometimes tofu, often stir-fried in a light sauce. It is generally a very healthy, fiber-rich option, especially when steamed or prepared with minimal oil and sauce.

The best approach is to choose steamed or lightly stir-fried dishes with lean protein (chicken, shrimp, tofu) and lots of vegetables. Start with a broth-based soup and request sauces on the side to control portions and ingredients.

Yes, Moo Goo Gai Pan is a healthy choice. It is a traditional Cantonese dish with sliced chicken and mushrooms in a light, mild sauce, making it one of the less fattening main courses available.