What's the healthiest takeout you can get? A guide to smart ordering

October 8, 2025 •

4 min read

Recent studies suggest that the average takeout meal can contain over 1,300 calories, significantly more than a balanced home-cooked dish. This raises the question for many health-conscious individuals: what's the healthiest takeout you can get without sacrificing convenience or flavor?

Quick Summary

This article explores the best choices across various popular cuisines and provides actionable strategies for making your next takeout order a more nutritious one. Learn how to choose lean proteins, load up on vegetables, and control portion sizes to stay on track with your health goals.

Key Points

Choose Lean Protein: Opt for grilled, steamed, or baked chicken, fish, or tofu instead of fried or battered meats.
Control Sauces: Ask for dressings and sauces on the side to manage added calories, fat, and sodium.
Prioritize Vegetables: Request extra vegetables in your dishes and choose veggie-based sides to increase fiber and nutrient intake.
Navigate Menus Smartly: Look for keywords like 'tandoori,' 'steamed,' 'grilled,' and 'bowl' that indicate healthier preparation.
Manage Portions: Save half of your large takeout entree for another meal to prevent overeating and control your calorie intake.
Swap Carbs Wisely: Choose whole grains like brown rice or whole wheat bread over refined carbs like white rice or naan.

Mastering the Art of Healthy Takeout

Eating healthy doesn't mean you have to give up the convenience and joy of ordering takeout. The key is to become a more savvy consumer, making informed decisions and learning how to navigate menus effectively. The best choices are often grilled, steamed, or baked dishes rich in vegetables and lean protein, with sauces served on the side. By making a few smart adjustments, you can significantly reduce the intake of excess fat, sodium, and calories without compromising on taste.

General Rules for Healthier Takeout

Prioritize Lean Protein: Look for items featuring skinless chicken, fish, seafood, or plant-based proteins like tofu and legumes. Avoid fatty cuts of meat and anything that is breaded, battered, or deep-fried.
Load Up on Veggies: Always ask for extra vegetables in your stir-fry, curry, or salad. This increases your fiber intake and adds volume and nutrients to your meal, helping you feel fuller for longer.
Get Sauces on the Side: Creamy, sweet, and oily sauces can hide a lot of calories, fat, and sugar. Ordering sauces, dressings, and dips on the side gives you full control over how much you consume.
Choose Complex Carbs: Opt for whole grains whenever possible. This means choosing brown rice over white, or a wholemeal wrap over a refined flour one. Even small changes like this can boost your meal's nutritional value.
Control Your Portions: Restaurant portions are often oversized. A simple tactic is to immediately box up half your meal for later, ensuring you don't overeat in one sitting.

Healthiest Takeout Options by Cuisine

Asian (Chinese, Thai, Vietnamese)

Asian cuisine offers some excellent choices for healthy takeout, but it's important to navigate the menu carefully. Avoid dishes that are crispy, battered, or laden with sweet, creamy sauces. Instead, focus on fresh, steamed, and stir-fried preparations.

Chinese: Opt for steamed vegetable dumplings, hot and sour soup, or stir-fries like chicken with broccoli or moo goo gai pan. Ask for extra vegetables and steamed brown rice instead of fried rice.
Thai: Good choices include green papaya salad, Tom Yam soup, or chicken and vegetable stir-fries with plenty of vegetables and a light sauce. Choose broth-based curries over creamy coconut milk ones, or just eat the meat and vegetables and leave some of the sauce.
Vietnamese: This cuisine is naturally lighter, with dishes like fresh spring rolls (rice paper rolls) and pho, a fragrant noodle soup, being excellent choices.

Mexican

Mexican food can be either a healthy delight or a calorie bomb. The secret lies in the toppings and preparation methods. Skip the deep-fried items and heavy sauces.

Go for a Bowl: A burrito bowl with grilled chicken or fish, black beans, brown rice, and salsa is a top-tier choice. A salad with lean protein and veggies is also great.
Taco Time: Soft tacos with lean protein, lettuce, and pico de gallo can be a healthier alternative to a large burrito. Avoid crispy (fried) taco shells and heavy cheese.

Indian

Many Indian dishes are cooked with a lot of oil and butter, but there are healthy alternatives. Focus on tomato-based curries and grilled items.

Tandoori and Kebabs: Tandoori chicken or shish kebabs are fantastic options, as the meat is grilled in a clay oven with spices and yogurt, minimizing added fat.
Legume-Based Dishes: Dal (lentils) and chana masala (chickpeas) are protein- and fiber-rich vegetarian options when made with a tomato base, not cream.

Comparison of Healthy Takeout Dishes


Cuisine	Healthier Choice	Less Healthy Alternative	Key Differences
Chinese	Chicken & Broccoli Stir-Fry with steamed rice	Sweet and Sour Pork with Egg Fried Rice	Steamed vs. deep-fried; lean protein vs. fatty pork; vegetables vs. empty calories
Mexican	Grilled Chicken Burrito Bowl	Loaded Beef Burrito with sour cream & cheese	Extra veggies & lean meat vs. high-fat toppings & processed carbs; portion control
Indian	Tandoori Chicken Skewers with Vegetable Curry	Chicken Korma or Tikka Masala with Naan	Grilled vs. creamy sauce; leaner protein vs. higher fat; less sodium vs. more salt
Italian	Thin-Crust Pizza with Veggies	Deep-Dish Pizza with Pepperoni and extra cheese	Whole grains & vegetables vs. refined carbs, processed meats, saturated fat
Japanese	Sushi or Sashimi with Miso Soup	Tempura Fried Vegetables or Rolls with Mayo	Raw fish & steamed rice vs. deep-fried batter & creamy sauce; lower fat

Conclusion: Making Informed Choices

Navigating the world of takeout with a healthy diet is about making informed substitutions and prioritizing nutrient-dense foods over those high in fat, sugar, and sodium. By choosing lean proteins, loading up on vegetables, controlling your portions, and opting for sensible cooking methods, you can enjoy your favorite foods without compromising your health goals. It's not about restriction, but about making smarter, more deliberate choices. With these strategies, you can confidently answer the question, "what's the healthiest takeout you can get?" and make every meal a step toward better nutrition. The American Heart Association offers further guidance on making healthy choices when ordering out.

Frequently Asked Questions

To reduce sodium, ask for less sauce, especially in Asian dishes, or request it on the side. You can also avoid salty toppings like olives and processed meats.

Not always. While many vegetarian dishes are healthy, some can be high in fat if deep-fried (like tempura) or made with rich, creamy sauces. Focus on vegetable-heavy dishes with lean protein sources like beans or tofu.

Instead of fries, ask for a side salad, baked potato, or steamed vegetables. Many places also offer alternatives like sweet potato fries, which are more nutritious.

Order a thin-crust pizza with a tomato-based sauce, and load up on vegetable toppings. Go light on the cheese and skip fatty, processed meats like pepperoni.

Yes, a burrito bowl can be a very healthy choice, especially with grilled chicken or beans, brown rice, and plenty of vegetables like salsa and lettuce. Avoid high-fat toppings like sour cream and excessive cheese.

Avoid creamy curries like korma, masala, and pasanda, as they are typically high in saturated fat. Skip the oily fried starters and opt for plain rice or chapatti over naan or pilau rice.

A simple trick is to immediately scoop half of your meal onto a plate and put the rest away in the fridge for leftovers. You can also order from the appetizer or kids' menu for smaller portions.