Navigating Chinese Cuisine: Traditional vs. Americanized
Chinese cuisine has a long and varied history, with dishes that can range from light and vegetable-focused to rich and indulgent. The key distinction when seeking low-calorie options lies in the preparation method, which can differ significantly between traditional Chinese cooking and its Americanized counterpart. Traditional Chinese meals often emphasize fresh, seasonal vegetables and lean proteins cooked by steaming, stir-frying, or boiling, methods that help retain nutrients and minimize added fat. Conversely, many American-style Chinese dishes are adapted for Western palates, often featuring deep-fried ingredients and heavy, sugary sauces that drastically increase calorie, sodium, and fat content. By learning to distinguish between these styles and prioritize specific cooking methods, it’s possible to enjoy the vibrant flavors of Chinese food while adhering to a healthy eating plan.
The Lowest Calorie Chinese Food Options
When scanning a menu, look for dishes that use cooking methods and ingredients known for being low in calories. Soups, steamed appetizers, and vegetable-centric entrées are often the safest bets for a lighter meal.
Soups: The Lighter Start
Starting your meal with a broth-based soup can help you feel full, which may prevent overeating later. Opt for clear, broth-based soups instead of thicker, creamier ones. Options like hot and sour soup or egg drop soup are typically low in calories and can be quite flavorful. Wonton soup is another excellent choice, providing a satisfying taste without excessive calories, especially if you limit the number of wontons.
Steamed Dishes: The Smartest Choice
Steaming is one of the healthiest cooking methods, as it requires little to no oil. When possible, choose steamed versions of your favorite dishes. Steamed dumplings are a much healthier alternative to fried egg rolls or fried dumplings, offering a satisfying appetizer with fewer calories. Many restaurants also offer “steamed vegetables” or steamed entrees with chicken, shrimp, or tofu, which can be a complete, low-calorie meal.
Lean Protein Stir-Fries: Control the Sauce
Stir-fries can be a great option if prepared correctly. The key is to prioritize lean proteins and fresh vegetables while minimizing heavy, oily, or sugary sauces. Dishes like chicken with broccoli, moo goo gai pan (mushroom chicken), or shrimp with garlic sauce are good choices, as they feature lean protein and plenty of vegetables. To take control of your meal, always ask for the sauce on the side. This allows you to add just enough for flavor without drowning your food in extra calories and sodium.
Low-Calorie Chinese Food Comparison Table
| Dish | Calories (Approx.) | Serving Size | Why it's a lighter choice | Calories (Approx.) | Serving Size | Why it's a heavier choice | |
|---|---|---|---|---|---|---|---|
| Hot and Sour Soup | ~90 | 1 cup | Broth-based with vegetables and tofu | Orange Chicken | ~660 | 1 cup | Deep-fried chicken in a sugary sauce |
| Steamed Dumplings | ~67 | 1 piece | Uses a light dough and is steamed | Fried Egg Roll | ~170 | 1 piece | Deep-fried with a heavy filling |
| Chicken and Broccoli (Steamed, sauce on side) | ~145 | 1 cup | Lean protein and vegetables, minimal oil | General Tso's Chicken | ~430 | 1 cup | Fried chicken with heavy, sweet sauce |
| Moo Goo Gai Pan | ~170 | 1 cup | Lean chicken and vegetables in a light sauce | Sesame Chicken | ~581 | 1 cup | Fried and coated in a heavy, sweet sesame sauce |
| Shrimp with Garlic Sauce (Sauce on side) | ~227 | 1 cup | Lean shrimp with healthy veggies | Fried Rice | ~238 | 1 cup | Made with oil, often with fatty meat |
How to Make Your Chinese Takeout Healthier
- Embrace the Steamed Menu: Look for a 'diet' or 'steamed' section on the menu. These options are explicitly prepared without heavy oils and sauces, offering a clean, customizable meal.
- Request Sauce on the Side: This simple modification gives you total control over the amount of high-sugar, high-sodium sauce you consume.
- Load Up on Vegetables: Ask for extra vegetables in your stir-fries. They add fiber, vitamins, and bulk to your meal, helping you feel full on fewer calories.
- Choose Lean Proteins: Opt for chicken, shrimp, or tofu over fattier options like crispy beef or spare ribs.
- Mind Your Carbs: Order steamed brown rice instead of fried rice or lo mein noodles. The extra fiber in brown rice is more filling and better for blood sugar control. If you're low-carb, opt for extra steamed vegetables instead of rice.
- Stay Hydrated: Drink water or unsweetened tea instead of sugary beverages or large quantities of soda, which contain empty calories.
- Portion Control: Chinese takeout often comes in large portions, so consider splitting an entree with a friend or saving half for a later meal to avoid overeating.
Ordering Strategy: Putting It All Together
To construct a healthy, low-calorie Chinese meal, start with a bowl of a broth-based soup like egg drop or hot and sour soup. For your main course, choose a lean protein dish from the steamed menu, or a light stir-fry, such as chicken and broccoli, with the sauce on the side. Pair your entree with steamed brown rice or extra steamed vegetables to increase fiber and nutrient intake. This strategy allows you to enjoy the rich, delicious flavors of Chinese cuisine while making choices that align with your nutritional goals.
Conclusion
By being mindful of preparation methods and making smart menu modifications, you can find many delicious, low-calorie options when ordering Chinese food. The key is to prioritize steamed and broth-based dishes, choose lean proteins, and control your sauces. With these simple strategies, you can indulge in Chinese cuisine in a way that supports your overall health and wellness goals.
