What's the Healthiest Take Away Food? Smart Choices for Nutritious Dining

November 11, 2025 •

4 min read

Despite common perception, many restaurant takeaways pack roughly double the calories of a similar home-cooked meal due to added fats and sauces. However, knowing what's the healthiest take away food and how to order smartly can help you enjoy your meal without derailing your diet.

Quick Summary

This comprehensive guide explores healthy takeaway options across various cuisines and provides practical tips for making nutritious choices. Learn to navigate popular menus, identify healthier preparation methods, and control portion sizes for a satisfying meal.

Key Points

Prioritize Preparation Method: Choose foods that are grilled, steamed, baked, or roasted over those that are deep-fried, crispy, or battered.
Control Sauces and Dressings: Ask for all sauces, dressings, and high-fat condiments on the side to manage your intake of calories, fat, and sodium.
Focus on Veggies: Load up on vegetables in your meal, whether by adding them to a stir-fry or opting for a side salad, to increase fiber and nutrients.
Choose Lean Proteins: Select lean meats like grilled chicken, fish, or plant-based proteins like chickpeas, lentils, and tofu over fattier options.
Opt for Whole Grains: Where possible, choose whole-grain options like brown rice or whole-wheat chapatti over refined grains like white rice or naan.
Manage Portion Sizes: Takeaway portions are often large; consider sharing a meal or saving half for leftovers to avoid overeating.

Takeout food doesn't have to be an automatic cheat day. With a little knowledge and mindful ordering, it's entirely possible to enjoy a delicious, convenient meal that aligns with your health and nutrition goals. The key lies in understanding common pitfalls, such as hidden fats, salt, and sugar, and knowing how to customize your order to minimize them.

Navigating Different Cuisines for Healthy Takeout

When faced with a menu, the type of cuisine you choose is the first step towards a healthier takeaway. Some cuisines are inherently better suited for nutritious options due to their use of fresh ingredients and cooking methods.

Japanese: Lean Proteins and Fresh Veggies

Often cited as one of the healthiest cuisines, Japanese food emphasizes fresh, whole ingredients.

Smart choices: Sashimi (thinly sliced raw fish) and sushi rolls with lean fish like tuna or salmon are excellent sources of protein and omega-3 fatty acids. Miso soup is a flavorful, low-calorie starter, and edamame offers a healthy dose of fiber and protein.
What to watch for: Avoid tempura, fried gyoza, and katsu, which are deep-fried and high in unhealthy fats. Be mindful of high-sodium soy sauce; use it sparingly or ask for a low-sodium version.

Mexican: The Power of the Bowl

Mexican food can be loaded with healthy nutrients or quickly become a calorie bomb. The secret is in the customization.

Smart choices: A burrito bowl is a perfect canvas for a balanced meal. Start with a base of brown rice or lettuce, add lean protein (grilled chicken or fish), and load up on vegetables, whole beans, and fresh salsa. Guacamole is a healthy fat source, but keep portions in check.
What to watch for: Skip the large flour tortilla, which adds significant refined carbohydrates. Go light on or omit fatty toppings like cheese and sour cream. Avoid deep-fried items like tortilla chips and hard taco shells.

Indian: Spices and Legumes

Indian cuisine is rich with flavorful spices and can be very healthy, especially vegetarian options built around lentils and chickpeas.

Smart choices: Tandoori-cooked meats (chicken, fish, or prawn) are marinated in yogurt and spices before grilling, offering a lean, flavorful protein source. Tomato-based curries like Jalfrezi and Madras are a healthier alternative to creamy curries. Lentil dishes (dal) and chickpea curries (chana masala) are packed with fiber and protein. Pair with plain rice or whole-wheat chapatti.
What to watch for: Steer clear of rich, creamy curries like korma, pasanda, or butter chicken, as they are high in saturated fat. Limit fried sides like pakoras, bhajis, and naan bread.

Chinese: Steamed is Best

Traditional Chinese food has many wholesome options, but modern takeaways often rely on high-fat and high-sodium preparations.

Smart choices: Opt for steamed chicken, steamed fish, or steamed vegetable dumplings instead of their fried counterparts. Vegetable-heavy stir-fries like Chicken with Broccoli or Buddha’s Delight are also good, but ask for less sauce to reduce sodium.
What to watch for: Anything marked “crispy” or battered is deep-fried. Avoid sweet and sour dishes, fried rice, and prawn crackers.

How Takeaway Meals Stack Up: A Comparison

To illustrate the difference mindful ordering can make, here is a comparison of typical and healthier options from popular cuisines.


Cuisine	Typical (Higher Calorie) Option	Healthier Alternative	Reason for the Difference
Chinese	Sweet and Sour Battered Pork with Egg Fried Rice	Steamed Fish with Mixed Vegetable Stir-fry and Plain Boiled Rice	Switching from deep-fried protein and fatty egg rice to steamed protein and veggies with plain rice significantly reduces fat and calories.
Indian	Chicken Korma with Pilau Rice and Naan	Tandoori Chicken Skewers with Vegetable Dhal and Chapatti	Avoiding the high-fat, creamy sauce and rich rice and bread for lean, grilled protein, and fiber-rich lentils cuts saturated fat and calories.
Mexican	Beef Burrito with Refried Beans and Sour Cream	Grilled Chicken Burrito Bowl with Whole Beans, Salsa, and Guacamole	Swapping the large tortilla for a bowl and opting for lean protein, whole beans, and fresh toppings over cheese and sour cream reduces refined carbs and fat.
Fast Food	Large Cheeseburger with Fries and Soda	Grilled Chicken Sandwich with Side Salad and Water	Choosing grilled protein over fried, adding fresh vegetables, and replacing sugary soda with water drastically cuts calories, fat, and sugar.

Pro Tips for a Healthier Takeout Experience

Regardless of the cuisine, applying a few simple strategies can make your takeaway healthier:

Plan ahead. Browse the menu online before ordering to avoid impulse buys and identify the healthiest options available. Some chain restaurants provide nutritional information on their websites.
Request adjustments. Don't be afraid to ask for modifications. Request that sauces and dressings be served on the side, ask for grilled instead of fried, or substitute a healthy side like a salad for fries.
Control portions. Takeout portion sizes are often oversized. Consider sharing a main meal or saving half for lunch the next day. Ordering a healthy starter like miso soup can also help manage your overall intake.
Load up on veggies. Ask for extra vegetables in your stir-fry, pizza, or burrito bowl. A high vegetable content increases fiber, which helps you feel full. You can also prepare a simple side salad at home to boost your meal's nutritional value.
Drink wisely. Choose water, unsweetened tea, or sparkling water over sugary sodas or juices, which add empty calories and sugar.

Conclusion: Mindful Choices for Guilt-Free Takeout

Convenience and health don't have to be mutually exclusive. By understanding the typical nutritional traps of different cuisines and proactively choosing smarter alternatives, you can make informed decisions that support your diet. Instead of seeing takeout as an unhealthy indulgence, view it as an opportunity to discover nutritious and delicious meals, whether it's Japanese sashimi, a Mexican burrito bowl, or Indian tandoori. By focusing on grilled, steamed, or roasted options and controlling sauces and portion sizes, you can enjoy the ease of a takeaway meal with a clear conscience. For more general advice on eating healthily, refer to the American Heart Association's tips on healthy takeout.

Frequently Asked Questions

A plain, regular-sized hamburger can be a healthier fast-food option compared to a large, extra-cheese burger with high-fat sauces. Pair it with a side salad or apple slices instead of fries to make it more nutritious.

You should be wary of Thai curries, especially red and green curries, as they are typically made with coconut milk, which is high in saturated fat. Stir-fried or steamed dishes are generally healthier alternatives.

Order a pizza with a thin crust and load it with vegetable toppings. Ask for less cheese and avoid fatty, processed meat toppings like pepperoni. Opt for a side of bruschetta instead of garlic bread to reduce butter and fat content.

Low-calorie options include steamed Chinese dumplings, Japanese sashimi or miso soup, and Mexican burrito bowls with a light base and plenty of vegetables.

No, you can make fish and chips healthier. Ask for grilled or crumbed fish instead of battered and choose thicker-cut chips, which absorb less oil. Add a side of salad or mushy peas for added nutrients.

It is best to limit or avoid creamy, high-fat sauces like korma and tikka masala. Instead, choose tomato-based curries like Jalfrezi or focus on lean tandoori-cooked meats.

To reduce sodium, ask for sauces and dressings on the side and use them sparingly. For Chinese food, use a fork or chopsticks to avoid consuming all the high-sodium sauce. Adding fresh vegetables can also help counter the effects of high sodium.