What's the healthiest option from a Chinese takeaway?

November 26, 2025 •

4 min read

A 2010 study found that a typical Chinese takeaway meal can contain over 2,000 calories, high fat, and excessive salt, making it a major scale-buster if chosen unwisely. However, you can make smarter, more nutritious choices when ordering, as knowing what's the healthiest option from a Chinese takeaway is the key to enjoying your meal guilt-free.

Quick Summary

Find out how to navigate your local Chinese takeaway menu for nutritious choices. Focus on steamed dishes, lean proteins, and extra vegetables while minimizing sugary sauces and deep-fried foods.

Key Points

Choose Steamed Over Fried: Opt for steamed dumplings, fish, or vegetables to drastically reduce fat and calories.
Prioritize Lean Protein and Veggies: Look for dishes with chicken, shrimp, or tofu alongside plenty of vegetables like broccoli and bok choy.
Control Your Sauce Intake: Ask for sauces on the side to manage high levels of sugar, sodium, and fat.
Select Healthier Carbohydrates: Pair your meal with plain boiled rice or brown rice instead of fried rice or oily noodles.
Embrace Light Stir-Fries and Soups: Dishes like Moo Goo Gai Pan or Hot and Sour soup are typically lower in fat and packed with flavor.
Practice Mindful Portion Control: Chinese takeaway portions are often large; measure out a serving and save the rest for later to avoid overeating.

Understanding the Takeaway Dilemma

For many, Chinese takeaway is a convenient and delicious meal, but it has a reputation for being unhealthy due to its high calorie, fat, and sodium content. This reputation largely stems from Westernized versions of Chinese cuisine, which often feature deep-fried items and thick, sugary sauces that are a far cry from traditional Chinese cooking methods. Excessive sodium, often a culprit behind post-takeaway thirst, is a significant issue, with many dishes exceeding recommended daily limits. By understanding which ingredients and cooking methods to favor and which to avoid, you can significantly improve the nutritional value of your meal.

Healthy Cooking Methods to Look For

When scanning the menu, the cooking method is your biggest clue to a dish's nutritional content. Steering clear of deep-fried or battered items is the most important step.

Steamed: This is arguably the healthiest cooking method on the menu, using no oil. Look for dishes like steamed fish with ginger, steamed vegetables, or steamed dumplings.
Stir-fried: Lightly stir-fried dishes, especially those with plenty of vegetables, are generally a good choice. They use less oil than deep-frying, and the quick cooking time preserves the nutrients in the vegetables.
Boiled: Broth-based soups are an excellent low-calorie and hydrating option.
Braised: Cooking in a clay pot, or braising, is another healthier alternative as it tends to be less oily.

Healthiest Takeaway Dishes: Your Go-To Guide

There are numerous flavorful and satisfying options that won't derail your health goals. Here are some of the best choices:

Moo Goo Gai Pan: A mild, vegetable-heavy stir-fry with chicken and mushrooms. It's lightly sauced and rich in lean protein and fiber.
Steamed Dumplings: Instead of fried spring rolls, opt for steamed dumplings. They offer a flavorful bite with significantly fewer calories and fat.
Beef and Broccoli: This classic dish pairs lean protein with nutrient-rich broccoli. Ask for the sauce on the side to control sodium levels.
Hot and Sour Soup or Egg Drop Soup: These broth-based soups are low in calories and can be a great, filling appetizer.
Buddha's Delight: A vegetarian's dream, this dish is packed with mixed vegetables and often tofu, stewed in a light sauce.
Kung Pao Chicken: This spicy stir-fry contains chicken, vegetables, and peanuts in a sauce generally lower in sugar than other chicken dishes.
Shrimp with Garlic Sauce: A lean protein option combined with mixed vegetables in a light, garlic-based sauce.

The Savvy Side Order

Your choice of carbohydrate and appetizer can make a significant difference. Swapping egg fried rice for plain boiled rice or, if available, brown rice, is one of the easiest and most impactful changes you can make. Brown rice offers more fiber, while boiled rice drastically reduces the calories and fat found in fried versions. Avoid calorie-dense appetizers like prawn crackers and spring rolls, and consider starting with a broth-based soup or steamed vegetables to fill up on healthy ingredients first.

Comparison of Healthy vs. Unhealthy Chinese Takeaway Options


Dish	Cooking Method	Health Factor	Tips
Moo Goo Gai Pan	Light Stir-fry	Lower fat, rich in vegetables, lean protein.	Ask for sauce on the side or light sauce.
Sweet and Sour Pork Balls	Deep-fried, sugary sauce	High fat, high sugar, high calories.	Avoid entirely or choose a different dish.
Steamed Dumplings	Steamed	Low fat, moderate calories, good appetizer.	Use low-sodium soy sauce or vinegar.
Fried Egg Rolls	Deep-fried, high fat	High fat, high calories, low nutritional value.	Swap for steamed dumplings or hot and sour soup.
Beef with Broccoli	Stir-fried	Lean protein, high in fiber and vegetables.	Request light sauce or sauce on the side.
Special Fried Rice	Fried in oil, high sodium	High fat and sodium, less nutrient-dense.	Swap for plain boiled rice or brown rice.

How to Customize Your Order for Better Health

Don't be afraid to make special requests at your local Chinese takeaway. Simple changes can make a huge difference.

Ask for sauce on the side: This allows you to control exactly how much sugar, fat, and salt you add to your dish.
Request light oil and salt: Many kitchens are happy to accommodate this request for stir-fried dishes.
Order extra vegetables: Boosting your meal's vegetable content adds fiber and nutrients, helping you feel full and satisfied.
Choose brown rice: Some restaurants offer brown rice as a healthier, higher-fiber alternative to white rice.

Conclusion: Balancing Flavor and Nutrition

While many Chinese takeaway dishes are high in calories, fat, and sodium, making healthy choices is very possible with a little knowledge. By opting for steamed or lightly stir-fried dishes, prioritizing lean proteins and vegetables, and controlling your portion of sauces and fried rice, you can enjoy a delicious and satisfying meal without compromising your health goals. It's about making informed decisions, not sacrificing flavor. For more detailed tips on eating healthy when dining out, consult resources like the National Heart, Lung, and Blood Institute: https://www.nhlbi.nih.gov/files/docs/resources/heart/filipino-health-manual/session-9/lolatip.pdf.

Frequently Asked Questions

Steamed dishes are the healthiest option. Examples include steamed fish or steamed dumplings, which use minimal oil and preserve nutrients.

Yes, fried rice is generally an unhealthy choice due to the high fat, calorie, and sodium content from the oil and sauces used. Opt for plain boiled rice or brown rice instead.

To reduce sodium, ask for light sauce or sauce on the side, choose steamed dishes over saucy ones, and limit the amount of soy sauce you add. Avoid soups if you are highly salt-sensitive.

Yes, chicken and broccoli is a good option, as it contains lean protein and vegetables. To make it even healthier, ask for it with light oil and sauce on the side.

Avoid anything deep-fried or battered, such as spring rolls, sweet and sour pork balls, and prawn toast. Stay away from thick, sugary sauces like General Tso's or sweet and sour.

Yes, but choose wisely. Opt for plain boiled rice or brown rice over fried rice. If having noodles, ask for dry noodle dishes heavy on vegetables, and practice portion control.

Vegetarian dishes can be a good choice, but it depends on the preparation. Dishes like Buddha's Delight are excellent, but deep-fried tofu dishes should be avoided.