Why Chinese Takeout Is Unhealthy: High Salt, Fat, and Sugar

December 25, 2025 •

4 min read

According to a 2018 study by Action on Salt, some restaurant takeout meals in the UK contained as much salt as five Big Macs. Many popular Chinese takeout dishes are loaded with excessive sodium, hidden sugars, and high levels of saturated fat.

Quick Summary

This article examines the nutritional pitfalls of American-style Chinese takeout, including excessive sodium, fat, sugar, and MSG. It provides a detailed comparison of common dishes and offers actionable advice for making healthier choices or preparing meals at home.

Key Points

High Sodium Content: Many Chinese takeout meals contain excessive sodium from salt, MSG, and soy sauce, contributing to high blood pressure.
High in Fat: Popular dishes like General Tso's chicken and sweet and sour pork are often deep-fried, significantly increasing their fat and saturated fat content.
Hidden Sugars: Many sauces, including sweet and sour and orange sauce, are loaded with hidden sugars, adding empty calories and spiking blood sugar levels.
Refined Carbohydrates: Fried rice and noodles are typically made with refined grains, which are low in fiber and can contribute to weight gain.
Over-Sized Portions: The large portion sizes common in takeout restaurants encourage overeating and excessive calorie consumption.
Healthier Alternatives Exist: Opt for steamed dumplings, steamed vegetables, or lean protein dishes with sauce on the side to make a healthier choice.

The Unhealthy Truth Behind Chinese Takeout

Chinese takeout has long been a staple of convenience food, but the popular Americanized versions often conceal a host of nutritional dangers. While authentic Chinese cuisine can be very healthy, the versions commonly found in the West are frequently modified with excess salt, sugar, and fat to appeal to Western palates. This article delves into the specific reasons why your favorite Chinese takeout might be detrimental to your health, from high sodium levels to unhealthy cooking methods.

The Sodium Overload

One of the most significant health risks associated with Chinese takeout is the sky-high sodium content. A 2022 study in China found that a single serving of a restaurant dish often exceeds the daily recommended sodium intake for adults. This is not just from table salt but also from a combination of salted condiments like soy sauce, oyster sauce, and monosodium glutamate (MSG). Excessive sodium intake can lead to high blood pressure, increasing the risk of heart disease and stroke.

The Culprits: Fat and Sugar

Beyond the salt, many takeout dishes are laden with unhealthy fats and sugars. Deep-frying is a common cooking method, turning lean proteins into calorie-dense, fat-heavy meals. The sauces used are often thickened with cornstarch and sweetened with large amounts of sugar, adding empty calories and causing blood sugar spikes.

Deep-Frying: Dishes like General Tso's chicken, sweet and sour pork, and egg rolls involve deep-frying, which significantly increases their fat and calorie count.
Sugary Sauces: Sweet and sour, orange, and sesame sauces are notorious for their high sugar content, contributing to weight gain and blood sugar problems.
Refined Grains: Fried rice and chow mein, made with refined white rice and noodles, offer little fiber and can further contribute to unhealthy eating habits.

The MSG Controversy

MSG, or monosodium glutamate, is another controversial ingredient often associated with Chinese takeout. It's a flavor enhancer that adds a savory taste. While the FDA classifies MSG as 'generally recognized as safe,' some people report experiencing symptoms like headaches and sweating, often referred to as 'Chinese restaurant syndrome.' MSG, along with other salted seasonings, is a major source of sodium in Chinese restaurant dishes. For those with sensitivities or who are simply concerned about excessive additives, it’s worth asking if MSG is used.

Portion Distortion and Unhealthy Combinations

Chinese takeout often comes in large portions, encouraging overconsumption. A single container of egg fried rice can contain over 800 calories, and a sweet and sour chicken dish can exceed 1,000 calories. When paired with other fried starters and sugary drinks, the calorie count for one meal can easily surpass an entire day's recommended intake. The combination of high fat, high salt, and high sugar is a recipe for poor health outcomes over time.

Table: A Nutritional Comparison of Popular Takeout Dishes


Dish	Typical Preparation	Key Unhealthy Factors	Healthier Alternative at Home
General Tso's Chicken	Deep-fried, sweet sauce	High fat from frying, high sugar sauce	Use baked chicken and a light, homemade sauce.
Sweet & Sour Pork	Battered, deep-fried pork	High fat, high saturated fat, sugary sauce	Stir-fry lean pork with fresh pineapple and a vinegar-based sauce.
Beef with Broccoli	Stir-fried, thick sauce	High sodium sauce, potential MSG	Use low-sodium soy sauce, steam broccoli, and use lean beef.
Egg Fried Rice	Pan-fried with oil and salt	High fat, high sodium, refined carbs	Make with brown rice, minimal oil, and lots of vegetables.
Vegetable Lo Mein	Stir-fried noodles and veggies	High oil and sodium content	Prepare with rice ramen noodles, lots of veggies, and a light sauce.

Making Healthier Choices

Despite the concerns, you don’t have to completely abandon Chinese food. You can enjoy it with some simple, conscious choices. Many restaurants offer healthier options if you know what to ask for.

Choose Steamed Dishes: Opt for steamed items like dumplings or steamed chicken and vegetables over their fried counterparts.
Request Sauce on the Side: Ask for sauces like sweet and sour or teriyaki to be served on the side, allowing you to control the amount you use.
Load Up on Veggies: Increase your vegetable intake by ordering dishes with plenty of greens, like bok choy or broccoli.
Limit Fried Starters: Skip the prawn crackers, spring rolls, and fried wontons, which are high in calories and fat.
Opt for Low-Sodium Soy Sauce: If available, ask for low-sodium soy sauce for flavor.
Choose Plain Rice: Order plain steamed rice instead of egg fried rice to avoid extra fat and sodium.
Cook at Home: For ultimate control over ingredients, consider making your favorite Chinese dishes at home, which allows you to reduce salt, sugar, and fat while boosting vegetable content.

Conclusion

While the convenience and flavor of Chinese takeout are appealing, the reality is that many popular dishes are far from a healthy choice. The combination of excessive sodium from salt and MSG, high levels of fat from deep-frying and oil, and hidden sugars in sauces contributes to poor dietary health. However, by being mindful of your choices, opting for steamed dishes, requesting less sauce, and increasing your vegetable intake, you can still enjoy Chinese cuisine in a much healthier way. The best approach for long-term health is to use these insights to make more informed decisions, whether ordering out or cooking at home.

The Takeaway: It’s Not All Bad

Chinese food, when prepared authentically and with wholesome ingredients, can be part of a healthy diet. The problem lies in the Americanized adaptations designed for fast-food convenience. By embracing a more traditional approach, rich in vegetables and lean proteins prepared with lighter cooking methods like steaming or stir-frying with minimal oil, you can enjoy delicious, nutrient-dense Chinese meals without the associated health risks. The goal is not to eliminate this popular cuisine but to transform how we consume it, prioritizing health without sacrificing flavor. For those serious about a metabolic health-friendly Chinese food order, consulting resources like Levels Health can be a valuable guide.

Frequently Asked Questions

No, not all Chinese food is unhealthy. The reputation comes from Americanized versions that are often high in salt, sugar, and fat. Traditional Chinese cuisine often features fresh vegetables, lean protein, and lighter cooking methods like steaming.

Dishes that are deep-fried and covered in a sugary sauce are often the unhealthiest. Examples include General Tso's Chicken, Sweet and Sour Pork, and heavily fried egg rolls, which are high in calories, fat, and sodium.

The sauces, such as sweet and sour or orange, are typically high in sugar and sodium. Many also use cornstarch as a thickener, which adds carbohydrates without nutritional value.

You can reduce sodium by asking for less soy sauce or a low-sodium version. Additionally, you can request sauces on the side to control how much you use. Opt for steamed options, as they contain less salt than fried or heavily sauced dishes.

Healthy choices include steamed chicken with vegetables, shrimp with garlic sauce (with sauce on the side), or vegetable chop suey. Pair these with plain steamed rice instead of fried rice.

The FDA classifies MSG as 'generally recognized as safe.' While some people report sensitivity, large-scale studies have not found conclusive evidence of harm. However, it's a significant source of sodium and can contribute to high sodium intake.

Yes, preparing Chinese-style food at home is almost always healthier because you have complete control over the ingredients. You can use less oil, salt, and sugar, and add more fresh vegetables and lean proteins.