Which Chinese Takeaway Meal is Lowest in Calories? A Guide to Healthier Choices

November 6, 2025 •

2 min read

According to the nutritional analysis of typical Chinese takeaway meals, a single order can contain up to 2,000 calories or more, exceeding the daily recommended intake. This guide helps you navigate the menu to find out which Chinese takeaway meal is lowest in calories so you can make a healthier choice without sacrificing flavor.

Quick Summary

A comprehensive guide to identifying the lowest-calorie Chinese takeaway options, focusing on understanding cooking methods, making smarter menu selections, and controlling portions for a balanced diet.

Key Points

Choose Steamed Dishes: Steamed options like vegetables, fish, or dumplings are the lowest-calorie choice, as they avoid heavy oils and batter.
Opt for Broth-Based Soups: Clear soups, such as wonton or hot and sour, make for an excellent low-calorie appetizer to help you feel full.
Prioritize Lean Proteins: Select dishes with chicken breast, shrimp, or tofu over fattier options like crispy beef or pork.
Request Sauce on the Side: Ask for sauces to be served separately to control the amount of added sugar, oil, and sodium in your meal.
Go for Boiled Rice: Opting for plain boiled rice instead of egg fried rice can save a significant number of calories and fat.
Control Your Portion Sizes: Remember that takeaway portions are often large and contain multiple servings, so consider sharing or saving leftovers.

Understanding the Calorie Culprits: What to Avoid

Many popular Chinese takeaway dishes are high in calories due to deep-frying, sugary sauces, excessive oil, and large portion sizes. Dishes like crispy duck, sweet and sour chicken, and egg fried rice can significantly increase calorie intake. Avoiding these high-calorie preparations is key to making healthier choices.

The Lowest Calorie Options: Lean and Light

To find the lowest-calorie options, look for dishes that are steamed, boiled, or made with light, broth-based sauces.

Soups and Starters

Light appetizers like wonton soup, hot and sour soup, and steamed dumplings are good low-calorie options. A single steamed dumpling typically contains 40-70 calories. Lettuce wraps are another lean choice.

Steamed and Lightly Cooked Mains

Steaming is a very healthy cooking method in Chinese cuisine. Steamed chicken and vegetables, steamed fish with ginger and scallions, shrimp with garlic sauce, Moo Goo Gai Pan (chicken and vegetables in a light sauce), and Buddha's Delight (mixed vegetables, often with tofu) are all good low-calorie main course options.

Making Smart Stir-Fry Choices

When choosing stir-fries, opt for lean proteins like chicken, shrimp, or tofu. Ask for a lighter sauce or have it served on the side to control sugar and sodium. Request extra vegetables to increase fiber and nutrients.

Comparison of Popular Chinese Takeaway Dishes


Dish	Cooking Method	Typical Calories (per cup)	Key Ingredients
Wonton Soup	Boiled in Broth	~71	Wontons, broth, vegetables
Steamed Chicken & Broccoli	Steamed	~136	Chicken, broccoli, light sauce
Beef & Broccoli	Stir-Fried	~338	Beef, broccoli, sauce
Fried Rice	Pan-Fried with Oil	~238	Rice, oil, egg, vegetables
Sweet & Sour Chicken	Deep-Fried & Sauced	~1,015 (typical container)	Battered chicken, sugary sauce
General Tso's Chicken	Deep-Fried & Sauced	~431	Battered chicken, sweet sauce

Key Strategies for a Healthy Chinese Takeaway

Prioritize Steamed over Fried: Choose steamed options over deep-fried items.
Ask for Sauce on the Side: Control calories, sugar, and sodium by having sauce served separately.
Select Plain Boiled Rice: It has fewer calories than egg-fried rice.
Fill Up on Broth-Based Soup: Start with a clear soup to feel full with minimal calories.
Limit Portion Sizes: Takeaway portions are often large; consider sharing or saving leftovers.
Boost the Vegetables: Request extra vegetables for added fiber and nutrients.
Choose Lean Proteins: Opt for chicken breast, shrimp, or tofu instead of fatty meats.

Conclusion: Enjoying Takeaway Mindfully

Making informed choices allows you to enjoy Chinese takeaway while managing your diet. Focus on steamed or boiled dishes, light sauces, lean proteins, and plenty of vegetables. Controlling portions and sauce intake makes for a satisfying and healthier meal. Enjoying takeaway mindfully is about balance. For more nutritional information, resources like Healthline can be helpful.

Frequently Asked Questions

Chicken chow mein can be higher in calories due to the amount of oil used to stir-fry the noodles. For a lower-calorie alternative, consider a dish of steamed chicken and vegetables with a side of plain boiled rice.

Moo Goo Gai Pan is a classic Chinese-American dish featuring sliced chicken and mushrooms, often with other vegetables like bok choy and water chestnuts, cooked in a light sauce. It is a much healthier, lower-calorie option than many deep-fried entrées.

The most effective way to reduce sauce-related calories is to ask for the sauce to be served on the side. This allows you to add just the right amount for flavor without consuming all the extra sugar and oil.

No, not all stir-fried dishes are unhealthy, but they can be. The calorie count depends heavily on the amount of oil used and the sauce's sugar content. You can make stir-fries healthier by choosing lean proteins and asking for light oil and sauce on the side.

Most restaurant spring rolls are deep-fried, making them a high-calorie appetizer. A much healthier option is to choose steamed dumplings or a clear soup instead.

Compared to plain boiled rice, fried rice is significantly higher in calories and fat due to the oil. If you want to reduce calories, opt for plain boiled rice instead. If you enjoy fried rice, consider a smaller portion.

Buddha's Delight, or 'lo han jai,' is an excellent vegetarian choice. It is a mixture of vegetables and sometimes tofu, typically prepared in a light sauce, making it very low in calories and high in nutrients.