What is the lowest calorie food from a Chinese takeaway?

According to nutritional data, a single cup of wonton soup contains as few as 71 calories. For those asking what is the lowest calorie food from a Chinese takeaway, broth-based soups and steamed options are almost always the best and most flavorful choice for a light meal.

Quick Summary

This guide identifies the lowest calorie dishes commonly found on Chinese takeaway menus. It covers healthy choices like clear soups, steamed items, and vegetable-heavy mains, detailing how preparation methods and ingredients impact overall calorie count.

Key Points

• Soups are Your Best Bet: Wonton soup and hot and sour soup are among the lowest calorie items available, offering flavourful starters for minimal calories.

• Steamed is Best: Steamed dishes, including dumplings and vegetables, contain significantly fewer calories and less fat than their deep-fried or heavily sauced equivalents.

• Control the Sauce: Heavy, sugary sauces add a substantial number of calories. Ask for sauce on the side or choose dishes with lighter, broth-based sauces.

• Prioritize Lean Protein and Veggies: Main courses with lean protein (chicken, shrimp, tofu) and plenty of vegetables like Moo Goo Gai Pan or Shrimp with Garlic Sauce are great low-calorie options.

• Swap Fried Rice for Boiled: Steamed or boiled rice is a much healthier, lower-calorie alternative to egg fried rice, which is cooked in oil.

Your Guide to Low-Calorie Chinese Takeaway

Ordering a Chinese takeaway doesn't have to sabotage your healthy eating goals. While many popular dishes are high in oil, sugar, and salt, there are plenty of options available that are surprisingly low in calories. Making smart choices, from appetizers to main courses, can help you enjoy the delicious flavours of Chinese cuisine without the guilt.

The Lowest Calorie Options: Soups and Steamed Dishes

When scrutinizing a Chinese takeaway menu for the absolute lowest calorie options, the clear winners are usually found in the soup and steamed sections. These dishes rely on water-based cooking methods rather than heavy oils or sweet sauces.

• Wonton Soup: Consisting of light broth and filled dumplings, wonton soup is a classic choice. At around 71 calories per cup, it's one of the leanest starters you can order.
• Hot and Sour Soup: A spicy and tangy alternative, hot and sour soup is packed with ingredients like mushrooms, tofu, and egg ribbons in a low-calorie broth, typically coming in at under 100 calories per cup.
• Steamed Dumplings: Choosing steamed dumplings over their deep-fried counterparts drastically reduces the calorie count. A typical serving of four steamed vegetable or chicken dumplings can have around 150-280 calories, depending on the filling. For the lowest calorie version, opt for vegetable fillings and a light soy or vinegar-based dipping sauce.
• Steamed Mixed Vegetables: This straightforward side dish is a fantastic way to boost your meal's fibre and nutrient content for minimal calories. Often containing broccoli, bok choy, carrots, and other fresh vegetables, it's a great choice to pair with a lean protein.

Healthier Main Courses and Ordering Strategies

Beyond soups and appetizers, you can find low-calorie main dishes by looking for certain cooking methods and ingredients. Stir-frying, when done correctly with minimal oil, can be a great option.

Lean Proteins and Vegetables

Dishes that feature lean protein sources like chicken, shrimp, or tofu combined with a high volume of vegetables are excellent choices. Requesting the sauce on the side or asking for it to be prepared lightly are key modifications.

• Moo Goo Gai Pan: This dish of chicken and mushrooms is lightly stir-fried with other vegetables in a mild sauce, making it a savoury, low-calorie choice.
• Shrimp with Garlic Sauce: Shrimp is a very lean protein, and when paired with plenty of vegetables and a garlic sauce that is not overly sweet, it makes for a flavourful and healthy meal.
• Beef and Broccoli: While traditionally made with fattier beef cuts, this can still be a healthy option, especially if you ask for it to be made with less oil. It offers a good balance of protein and vegetables.
• Buddha's Delight (Lo Han Jai): A vegetarian medley of mixed vegetables, tofu, and mushrooms, this dish is naturally low in calories and high in nutrients.

The Importance of Rice

Your choice of rice can make a huge difference to your meal's overall calorie count. Always opt for boiled or steamed rice over egg fried rice. A large portion of egg fried rice can add over 800 calories, whereas a cup of steamed white rice is closer to 200 calories. For an even healthier, higher-fibre option, some places may offer brown rice.

Calorie Comparison: A Quick Reference

To make informed decisions, it's helpful to see a direct comparison of common Chinese takeaway items. The following table provides approximate calorie counts for a standard serving size.

Dish	Calories (Approx.)	Serving Size	Notes
Wonton Soup	~71 kcal	1 cup	Low-fat, broth-based
Hot and Sour Soup	~91 kcal	1 cup	High in veggies, low calories
Steamed Dumpling (Pork)	~67 kcal	1 piece	Much lower than fried
Steamed Chicken & Broccoli	~136 kcal	1 cup	Lean protein & vegetables
Steamed White Rice	~199 kcal	1 cup	Healthier alternative to fried
Sweet and Sour Chicken (in batter)	~530 kcal	Serving	High in fat and sugar
Egg Fried Rice	~850 kcal	Large portion	High in oil and calories
Crispy Duck Pancakes	~193 kcal	1 large pancake	High fat content

How to Build a Healthy Chinese Meal

Building a healthier Chinese takeaway meal is all about combining low-calorie items with portion control and smart modifications. Follow these steps to create a balanced meal:

1. Start with Soup: A clear broth soup like wonton or hot and sour can be a satisfying appetizer, helping to fill you up before the main course without adding many calories.
2. Pick a Lean Main: Select a main dish featuring lean protein (chicken, shrimp, tofu) and lots of vegetables. Look for steamed or lightly stir-fried options rather than deep-fried or heavily sauced ones.
3. Go Light on Sauce: Ask for sauces to be served on the side. This allows you to control the amount of sugar, salt, and oil added to your dish. Avoid heavy, sweet sauces like General Tso's or orange sauce.
4. Choose Your Carbs Wisely: Opt for steamed rice or skip it altogether in favour of extra vegetables. If you choose noodles, stick to a small portion and avoid the oilier fried versions.
5. Be Aware of Portions: Chinese takeaway portions are often very large. Consider sharing a main course or saving half for another meal to keep your calorie intake in check.

Conclusion

While a Chinese takeaway menu is known for its high-calorie dishes, it also offers a variety of light, healthy options. The ultimate answer to 'what is the lowest calorie food from a Chinese takeaway?' points directly to clear, broth-based soups and simple steamed dishes, particularly those heavy on vegetables. By opting for these items, choosing lean proteins, controlling your sauce intake, and being mindful of portion sizes, you can enjoy a delicious and satisfying Chinese meal without compromising your health goals. It's all about making informed swaps and modifications to enjoy your favorite cuisine in a balanced way.

For more healthy eating tips, check out this Healthline guide to healthy Chinese food.

Frequently Asked Questions

What is the single lowest calorie item at a Chinese takeaway?

Generally, a cup of wonton soup is considered one of the single lowest-calorie items, often containing under 80 calories. Other clear soups like hot and sour are also very low in calories.

Are steamed dumplings a low-calorie choice?

Yes, steamed dumplings are a much lower-calorie option than fried versions. For the leanest choice, opt for vegetable-filled dumplings and use a vinegar-based sauce instead of a soy sauce heavy one.

What are some low-calorie main courses to order?

Good low-calorie main courses include Moo Goo Gai Pan (chicken and mushroom), Shrimp with Garlic Sauce, and Buddha's Delight. These dishes rely on lean protein and lots of vegetables, with minimal heavy sauce.

How can I reduce the calories in my usual order?

You can reduce calories by asking for sauce on the side, requesting steamed instead of fried preparation, choosing boiled rice instead of fried, and filling up on extra vegetables.

Why is fried rice so high in calories?

Fried rice is high in calories primarily because of the oil used in the cooking process and the large portion sizes typically served. Steamed rice is a much lighter alternative.

What appetizers should I avoid if I'm watching my calories?

To keep calories low, it's best to avoid deep-fried appetizers like spring rolls, prawn toast, and deep-fried wontons. Stick to clear soups or steamed options instead.

Is it possible to eat Chinese food on a weight loss diet?

Yes, it is entirely possible to eat Chinese food while on a weight loss diet. The key is to make conscious choices by selecting steamed dishes, clear soups, and lean proteins, and being mindful of portion sizes.