What is the lowest calorie dish from a Chinese? A Guide to Healthy Takeout

November 15, 2025 •

4 min read

According to Nutritionix data, a single steamed pork dumpling contains as few as 67 calories, making it one of the lowest calorie dish from a Chinese menu. However, several other options, including soups and steamed vegetable dishes, also rank very low in calories, making them excellent choices for a healthier meal.

Quick Summary

This guide details the lowest-calorie dishes and preparation methods available at Chinese restaurants. It focuses on appetizers, soups, and entrees that are steamed, boiled, or lightly stir-fried to help manage calorie intake.

Key Points

Soups and Steamed Dumplings: The lowest calorie items on a Chinese menu are typically broth-based soups like wonton or egg drop, and steamed dumplings, not fried versions.
Cooking Method Matters: Steaming, boiling, and light stir-frying are healthier cooking methods than deep-frying, which significantly increases a dish's calorie and fat content.
Sauce Control is Crucial: Many Chinese takeout sauces are high in sugar, sodium, and oil; requesting sauce on the side allows you to control your intake.
Load Up on Vegetables: Dishes like Moo Goo Gai Pan and other vegetable-heavy stir-fries provide fiber and nutrients while keeping calories low.
Manage Portion Sizes and Carbs: American Chinese food portions are often large. Opt for smaller servings and choose steamed rice over fried rice to reduce overall calories.

Understanding Low-Calorie Chinese Dishes

When ordering Chinese food, the calorie count can vary dramatically depending on the cooking method, ingredients, and portion size. Deep-fried items, heavy sauces, and excessive use of oil are the primary culprits for high-calorie meals. By focusing on dishes that utilize steaming, boiling, or light stir-frying, you can enjoy flavorful Chinese cuisine without compromising your health goals. Steamed appetizers and clear, broth-based soups are consistently among the lowest-calorie options available at most Chinese restaurants.

The Lowest Calorie Options

For those watching their caloric intake, certain menu items stand out as particularly diet-friendly. These options often rely on the natural flavors of fresh ingredients rather than heavy sauces or oil.

Wonton or Egg Drop Soup: A cup of wonton or egg drop soup is typically very low in calories, with figures ranging from 40 to 100 calories depending on the restaurant. The clear broth base and light ingredients provide a satisfying start to a meal without a high-calorie commitment.
Steamed Dumplings: Choosing steamed over fried dumplings is a simple but impactful way to cut calories. A single steamed pork dumpling can be as low as 67 calories, while a serving of four vegetable dumplings averages around 135 calories. Remember to use dipping sauce sparingly to control sodium levels.
Steamed Vegetables: A side of steamed Chinese vegetables, such as bok choy or Chinese broccoli, is an extremely low-calorie and nutrient-dense choice. A cup typically contains fewer than 100 calories, depending on the added sauces. Requesting sauce on the side or with minimal oil can further reduce calories.
Moo Goo Gai Pan: This classic Cantonese dish features chicken and mushrooms stir-fried in a light sauce with other vegetables like snow peas and water chestnuts. Because the sauce is made from chicken broth, it is significantly lighter than many alternatives, with a cup containing under 170 calories.

Comparison of Common Chinese Takeout Dishes

This table illustrates the calorie difference between a few common low-calorie options and their high-calorie counterparts, based on typical restaurant servings.


Dish	Preparation	Approx. Calories	Health Tip
Wonton Soup	Broth-based	71.4 (per cup)	Excellent low-cal starter.
Steamed Pork Dumpling	Steamed	67.3 (per piece)	Request sauce on the side.
Moo Goo Gai Pan	Lightly sauced stir-fry	170 (per cup)	Lean protein with lots of veggies.
Hot and Sour Soup	Broth-based	90.9 (per cup)	Satisfying and flavorful.
Fried Rice	High oil content	238.4 (per cup)	Avoid; significantly higher calories.
General Tso's Chicken	Deep-fried, sugary sauce	430.7 (per cup)	Very high in fat and sugar.

Tips for Ordering a Lower-Calorie Meal

Prioritize Steamed or Boiled: Always choose dishes that are steamed, boiled, or lightly stir-fried over deep-fried or heavily battered alternatives. Look for menu items that specifically mention being steamed or served in a broth.
Go Light on the Sauce: Many sauces, especially sweet and sour or heavy brown sauces, are loaded with sugar, sodium, and fat. Ask for sauces on the side to control how much you add. Light, broth-based, or garlic sauces are better choices.
Choose Lean Proteins and Extra Vegetables: Opt for lean proteins like chicken, shrimp, or tofu. Many healthy dishes like Moo Goo Gai Pan and Beef and Broccoli fit this bill. Request extra vegetables to increase fiber and satiety without adding many calories.
Manage Your Carbs: Instead of fried rice or lo mein noodles, choose a smaller portion of steamed white or brown rice. Brown rice offers more fiber and nutrients. Consider skipping the rice entirely to significantly reduce your meal's calorie count.
Be Mindful of Portion Sizes: American Chinese food portions are often quite large. A single takeout order can contain multiple servings. Try portioning your meal out and saving the rest for later.

Conclusion

While Chinese takeout is often perceived as a high-calorie indulgence, it can be a healthy and satisfying meal with the right choices. The lowest calorie dish from a Chinese restaurant is likely a clear broth-based soup or a steamed appetizer, but a variety of excellent, low-calorie options are available. By choosing steamed or lightly stir-fried entrees, prioritizing lean proteins and vegetables, and controlling your sauce intake, you can enjoy the rich flavors of Chinese cuisine guilt-free. Exploring healthier cooking methods and menu options is the key to balancing flavor and nutrition.

Key Takeaways

Soups are often the lowest calorie appetizers, with wonton soup and egg drop soup containing around 100 calories or less per cup.
Steamed dumplings are a low-calorie alternative to fried versions, and are a great way to enjoy a traditional Chinese dish.
Prioritizing steamed or boiled dishes over fried or battered items is crucial for reducing fat and calories.
Controlling the sauce is key, as many Chinese takeout sauces are high in sugar and sodium.
Moo Goo Gai Pan and Steamed Vegetables are reliable entree choices for a low-calorie, nutrient-dense meal.

Frequently Asked Questions

While calorie counts can vary by restaurant, broth-based soups like wonton soup or egg drop soup are typically the single lowest calorie items, often containing under 100 calories per cup.

Steamed white or brown rice is significantly healthier and lower in calories than fried rice. Fried rice is cooked with a high amount of oil, which adds substantial fat and calories.

To reduce calories in stir-fries, ask for the sauce on the side and use it sparingly. You can also request extra vegetables and choose lean proteins like chicken, shrimp, or tofu.

Moo Goo Gai Pan is a light and healthy Cantonese dish featuring chicken, mushrooms, and other vegetables in a mild, broth-based sauce, making it a low-calorie entree choice.

No, only steamed dumplings are considered low-calorie. Fried dumplings are deep-fried and have a much higher calorie and fat content.

Yes, you can. By making smart choices like opting for steamed dishes, ordering light sauces on the side, and loading up on vegetables, Chinese food can be a part of a balanced, weight-loss-friendly diet.

Yes, hot and sour soup is a good low-calorie appetizer. A typical cup contains around 90 calories and is packed with flavorful, low-fat ingredients.