What's the Healthiest Thing on a Chinese Menu?

December 5, 2025 •

4 min read

Over 1.1 million calories are consumed from restaurant meals in the U.S. each day, with a single Chinese entree potentially containing a significant portion of a person's daily calorie intake. Navigating a Chinese menu for health-conscious options can be challenging, but many nutritious choices exist that go beyond the typical deep-fried fare.

Quick Summary

This guide breaks down the healthiest options on a Chinese menu, focusing on cooking methods, ingredients, and how to customize your order for maximum nutritional value. Learn to identify low-calorie, high-protein choices and minimize unhealthy additions like excess oil and sodium.

Key Points

Choose Steamed or Poached: Opt for dishes cooked via steaming or poaching (e.g., steamed dumplings, steamed fish) to minimize added oils and fats.
Prioritize Vegetables: Vegetable-heavy options like Moo Goo Gai Pan or Buddha's Delight provide fiber and nutrients while keeping calories low.
Control the Sauce: Ask for sauces on the side or request 'less sauce' to significantly reduce sugar and sodium content.
Favor Lean Proteins: Select dishes with lean proteins such as chicken, shrimp, or tofu over fatty pork or beef.
Stick to Clear Soups: Start your meal with clear broths like Egg Drop Soup instead of heavier, saltier options.
Customize Your Order: Don't be afraid to ask for 'less oil,' 'less salt,' or extra vegetables to tailor your meal to your health goals.

Demystifying Chinese Takeout: Making Smarter Choices

For many, Chinese takeout is synonymous with sweet-and-sour chicken and copious amounts of fried rice, leading to the assumption that it's an unhealthy indulgence. However, traditional Chinese cuisine emphasizes fresh ingredients and balanced cooking methods like steaming and stir-frying. The key to finding a healthy meal is understanding the menu and asking for simple customizations.

The Healthiest Cooking Methods

Before even looking at specific dishes, understanding how the food is prepared is crucial. The cooking method largely determines the dish's fat and calorie content.

Steamed (蒸, zhēng): This is arguably the healthiest preparation method. Dishes like steamed fish (清蒸鱼, qīngzhēngyú) or steamed dumplings (蒸饺, zhēngjiăo) preserve nutrients and use minimal oil.
Poached/Boiled (白灼, báizhuó or 煮, zhŭ): Similar to steaming, this technique uses boiling water to cook ingredients. White cut chicken (白斩鸡, báizhănjī) is an excellent example of this low-fat method.
Stir-fried (炒, chăo): While not as light as steaming, a properly executed stir-fry can be a healthy option, particularly when heavy on vegetables and light on oil and sauce. Opt for dishes with clear sauces rather than thick, sugary ones.
Braised (焖, mèn): Often cooked in a clay pot, braising uses minimal oil but can be rich. Braised chicken with brown sauce (黄焖鸡, huáng mèn jī) is a good example of a hearty, healthier option.

The Best Dishes to Order

When ordering, look for menu items that feature steamed proteins or are vegetable-heavy.

Steamed Dumplings (蒸饺): A much healthier alternative to their fried counterparts, steamed dumplings offer lean protein and vegetables in a light wrapping. Pair with a low-sodium soy sauce.
Moo Goo Gai Pan (蘑菇鸡片): This traditional Cantonese dish features thinly sliced chicken and mushrooms in a light sauce. It is high in protein and vegetables and uses less heavy sauce than many other options.
Beef and Broccoli (芥兰牛): A classic for a reason. When made with lean beef and steamed broccoli in a clear sauce, this is a well-balanced meal high in protein and fiber.
Shrimp with Garlic Sauce (蒜蓉虾): Lightly sauced and loaded with lean protein, shrimp is a great choice. Ask for extra vegetables and a light hand on the sauce to cut down on sodium.
Egg Drop Soup (蛋花汤): This simple soup is low in calories and a great way to start your meal. It consists of eggs beaten into a clear chicken broth, warming you up without the heavy carbs.
Chicken Lettuce Wraps: With lean chicken and crunchy vegetables wrapped in crisp lettuce, this is a refreshing and low-carb alternative to heavy appetizers.
Buddha's Delight (罗汉斋): A vegetarian masterpiece, this dish includes an assortment of vegetables, mushrooms, and tofu in a savory sauce. It's packed with fiber and nutrients.

Comparison Table: Healthy vs. Unhealthy Chinese Dishes


Healthy Option	Why It's Better	Unhealthy Alternative	Why It's Worse
Steamed Dumplings	High protein, low fat, and steamed cooking method reduces calories.	Fried Egg Rolls or Wontons	Deep-fried, high fat, and often contain less nutrient-dense fillings.
Moo Goo Gai Pan	Lean protein, lots of vegetables, and a light, non-sugary sauce.	General Tso's Chicken	Deep-fried, heavily breaded chicken coated in a thick, sugary sauce.
Beef and Broccoli	Balanced lean protein, high fiber, and typically less oily.	Sesame Chicken	Deep-fried meat with a very sugary, calorie-dense sauce.
Egg Drop Soup	Low calorie, hydrating, and savory without excessive sodium.	Wonton Soup	Can be higher in sodium, and the fried wontons add significant calories.
Buddha's Delight	Loaded with vegetables and fiber, often tofu for protein.	Sweet and Sour Pork	Battered, deep-fried pork covered in a sauce packed with sugar.

Customizing Your Order

Even if your favorite dish isn't on the 'healthy' list, there are still ways to improve it. Communication is key when ordering.

Ask for steamed: This is the most effective change. If you like a dish's flavor profile, ask for it to be steamed instead of fried. You can often get steamed chicken or shrimp with vegetables and sauce on the side.
Request sauce on the side: This allows you to control the amount of sodium and sugar you consume. The flavorful vegetables and protein can often stand on their own with just a little sauce.
Focus on vegetables: Ask for extra vegetables and less rice or noodles. This increases fiber and nutrient intake while reducing refined carbs.
Lighten the oil and sodium: Simply asking for 'less oil' and 'less salt' or 'low sodium soy sauce' can make a huge difference in the nutritional profile of your meal.

Conclusion

Chinese food doesn't have to be a diet killer. By focusing on cooking methods like steaming and poaching, and choosing dishes rich in lean protein and vegetables, you can enjoy a delicious and healthy meal. Simple requests like sauce on the side or less oil give you control over your nutrition. The healthiest thing on a Chinese menu is not a single dish, but an informed approach to ordering that prioritizes fresh ingredients and healthy preparation. For further reading on healthy Chinese cooking at home, consider looking into guides on authentic, less-processed preparations like those at East Asian Cultures..

Frequently Asked Questions

Avoid anything deep-fried, battered, or with heavy, sugary sauces. Common culprits include General Tso's Chicken, sesame chicken, sweet and sour pork, and fried rice.

Not necessarily. A stir-fry can be healthy if it's packed with vegetables and uses a light, non-creamy sauce. However, many restaurant stir-fries are prepared with excessive oil and high-sodium sauces.

Chicken or shrimp lettuce wraps are an excellent low-carb appetizer. For a main course, opt for steamed chicken with vegetables and skip the rice.

Lo mein is typically high in refined carbohydrates and can be oily. A healthier alternative is to ask for steamed vegetables with a lean protein instead, or choose a noodle soup with a clear broth.

The easiest way is to ask for less salt and have the sauce on the side. You can also look for clear, broth-based dishes and avoid soy sauce-heavy items.

Yes, clear soups like Egg Drop Soup or Hot and Sour Soup are generally low in calories and can be very filling. Just be mindful of the potential sodium content.

Yes, but be mindful of portion size. Instead of a large serving of egg fried rice, opt for a smaller portion of plain steamed rice. You can also substitute brown rice for added fiber.