The Lowest Calorie Contenders
When navigating a Chinese takeaway menu for the lowest calorie choices, focus on dishes that are steamed, boiled, or made with a clear broth. These cooking methods avoid the excess oil and fat found in deep-fried alternatives.
Soups: The Clear-Broth Advantage
Clear soups are consistently among the lowest-calorie options. Wonton soup, hot and sour soup, and egg drop soup are all excellent choices. A standard cup of wonton soup contains around 71 calories, primarily from a clear broth and a few lean-protein dumplings. Similarly, hot and sour soup typically offers a filling, flavorful option with about 91 calories per cup. These are fantastic ways to start your meal, as the high water content helps fill you up and prevent overeating.
Steamed Dumplings
Unlike their fried counterparts, steamed dumplings offer a much lighter calorie count. A single steamed pork dumpling can be as low as 67 calories, while a serving of four vegetable dumplings might be around 135 calories, depending on the restaurant. They provide lean protein and vegetables wrapped in a thin layer of dough, making them a smart and satisfying appetizer. Always confirm they are steamed and not pan-fried.
Steamed Dishes: Protein and Vegetables
Steamed dishes, where meat or fish is cooked with vegetables, are a cornerstone of healthy Chinese dining. Dishes like steamed chicken with broccoli, steamed fish, or steamed vegetables are highly recommended. A typical cup of steamed chicken and broccoli is around 136 calories. You can also ask for the sauce on the side to control the amount of sodium and sugar you consume. This approach ensures you get a balanced meal rich in lean protein and fiber without unnecessary calories.
Other Healthier Choices
Beyond strictly steamed options, other dishes offer a good balance of flavor and fewer calories. Moo Goo Gai Pan, a chicken and mushroom stir-fry, is a lighter entree option. Chicken lettuce wraps are another excellent, veggie-packed appetizer choice. The key with any stir-fried dish is to ask for light oil and sauce on the side.
Understanding High-Calorie Traps
Many popular Chinese takeaway dishes are surprisingly high in calories, fats, and sugars. Knowing what to avoid is as important as knowing what to order.
- Deep-Frying: Anything that is described as 'crispy,' 'battered,' or 'sweet and sour' is likely deep-fried, massively increasing its calorie count. Prawn toast, spring rolls, and battered pork balls are prime examples.
- Heavy Sauces: The sauces used in many takeaway dishes are a major source of hidden calories, sugar, and sodium. Sauces like General Tso's, sweet and sour, and orange chicken are high in sugar and oil.
- Fried Rice vs. Steamed Rice: The difference between fried and steamed rice is substantial. An 8-ounce serving of steamed rice has around 380 calories, whereas egg fried rice can have 625 calories or more, due to the oil and egg used. Opting for plain, steamed rice is a simple but effective calorie-saving swap.
Low Calorie vs. High Calorie Chinese Takeaway Comparison
| Dish | Typical Preparation | Estimated Calories per Serving | Calorie Category |
|---|---|---|---|
| Wonton Soup | Clear broth, lean pork wontons | ~71 kcal (1 cup) | Lowest |
| Steamed Dumplings | Steamed pork or veggie filling | ~67-135 kcal (1-4 pieces) | Lowest |
| Hot and Sour Soup | Clear broth, tofu, veggies, egg | ~91 kcal (1 cup) | Lowest |
| Steamed Chicken & Broccoli | Steamed with light sauce | ~136 kcal (1 cup) | Low |
| Beef & Broccoli | Stir-fried with heavier sauce | ~338 kcal (1 cup) | Moderate |
| Fried Rice | Pan-fried with oil, egg, meat | ~400+ kcal (1 cup) | High |
| General Tso's Chicken | Deep-fried with sweet sauce | ~431+ kcal (1 cup) | Highest |
Smart Ordering Strategies
Making healthier choices at a Chinese takeaway is often about how you customize your order. Here are a few strategies to employ:
- Ask for Sauces on the Side: This gives you complete control over how much sauce (and its hidden calories) you add to your meal.
- Load Up on Veggies: Requesting extra vegetables in your stir-fry or entree boosts fiber and nutrients, helping you feel fuller for longer.
- Opt for Steamed over Fried: This is the golden rule. Prioritize dishes with 'steamed' in the name and avoid anything 'crispy,' 'battered,' or 'deep-fried'.
- Choose Lean Proteins: Pick dishes with chicken, shrimp, or tofu, which are typically leaner than beef or pork.
- Share Portions: Chinese takeaway portions are often generous, so splitting a main course and pairing it with a low-calorie side is a great way to manage intake.
Conclusion
While many Chinese takeaway favorites are high in calories due to deep-frying and sugary sauces, there are plenty of satisfying and delicious alternatives. The lowest calorie options are typically the clear soups and steamed dishes, like wonton soup or steamed chicken with vegetables. By making smarter choices, such as requesting sauces on the side and opting for steamed rice, you can enjoy a flavorful Chinese meal without compromising your health goals. It’s all about focusing on nutrient-dense ingredients and lighter cooking methods, proving that healthy eating doesn't mean giving up your favorite cuisines. For more healthy eating tips, consider checking out the guidelines from the Academy of Nutrition and Dietetics.
