Some Chinese takeout options, especially American Chinese cuisine, can be high in salt, sugar and oil. However, you can still get delicious and healthy food by choosing things that are fried, steamed, boiled or fried in just a little oil.
Chinese takeaway food is delicious, but like other takeaway cuisines, some of the choices on offer can be high in salt, sugar, oil and processed additives.
American Chinese food in particular is often much sweeter and saltier than traditional Chinese cuisine and often has its own specific flavors.
Luckily, there are some healthier takeout options if you're craving Chinese food. In addition, you can always ask to adjust the menu items to your taste. When you scan the menu, you'll also often see a section with choices that are lower in fat, sugar, and salt.
Here are the 13 healthiest Chinese dishes, along with tips for choosing entrees, sides and sauces.
Dumplings offered in a Chinese restaurant are dough pockets filled with seasoned meat and vegetables, usually porkkool.
They are often fried, but you can choose to have them steamed to reduce calories and fat. A medium steamed dumpling contains only 40 calories (
Although the soy sauce-based dip is low in calories, it is high in sodium, so try to limit the amount of sauce you use, especially if you are salt sensitive.
Hot and sour soup is made with mushrooms, bamboo shoots, eggs andgingerin chicken stock. It also contains vinegar and spices, which add the hot and sour components to the dish.
On the other hand, egg drop soup is made simply with ribbons of boiled egg in chicken stock.
Both soups are low in calories: they contain only 65-90 calories per serving. An 8 oz serving – and you can make them even healthier by avoiding the fried lo mein noodles that are often offered as a topping (
Moo goo gai pan is a lightly spiced chicken and vegetable stir-fry with mushrooms, broccoli, carrots and water chestnuts.
Because it's packed with vegetables and lean chicken, it's relatively low in calories. The chicken takes care of everything elselots of proteins, making it a filling dish. One cup (216 grams) contains only 160 calories and provides 15 grams of protein (
Ask if you can have the sauce on the side to control how much you eat, as it can contain a lot of salt and sugar.
Beef andbroccoliis a simple dish of roast beef and broccoli in a light sauce.
It is a relatively healthy dish with few carbohydrates and lots of proteins. But it is often made with fatty cuts of beef. One cup (217 grams) contains 336 calories, 23 grams of fat and 23 grams of protein (
You can reduce the fat content by asking for steamed broccoli instead of fried and asking if it is possible to serve the sauce with it.
Chop Suey is another stir-fry dish made from meat, eggs and thinly sliced vegetables in a light sauce. It is often made withpork, although some varieties may contain chicken, beef, or tofu.
Like other stir-fry dishes, it is a healthier choice because it is made from a protein source and vegetables. One cup (220 grams) of pork chop stew without noodles contains 216 calories and provides 23 grams of protein. It also contains about 9.5 grams of fat, and a restaurant version can have more fat added during frying (
Ideally, choose a light sauce to further limit the salt and sugar content.
Kipand broccoli is similar to beef and broccoli, consisting of chicken and broccoli sautéed in a light sauce.
However, it is a leaner option than beef and broccoli, which is still high in protein. One cup (153 grams) provides 13 grams of protein and only 145 calories. It also contains about 7 grams of fat (
If possible, ask for the dish to be steamed. You lose the oil in which it is normally cooked, which reduces the fat and calorie content and gives it a healthier twist.
Many Chinese restaurants offer fried salmon, which is a good choice.
Friedsalmonis rich in protein, rich in healthy omega-3 fats and free of carbohydrates. An 85 gram serving made with butter contains 156 calories, 21 grams of protein and 7 grams of fat (
Along with steamed vegetables, baked salmon is a perfect appetizer for low-carb or keto dieters.
Happy Family, or triple delight, is a stir-fry dish made from vegetables and meat, such as chicken or pork, seafood and vegetables.
It is served in a thick brown sauce, usually over rice. Although exact nutritional information is not available, Happy Family is high in protein because it contains both meat and seafood, while the vegetables add extra protein.fiber.
As with other stir-fry dishes, you can choose a light sauce to limit added calories, fat, sugar and salt.
Buddha's joy is a good option for thisvegans and vegetarians. It is a stir-fry dish made with tofu and steamed vegetables such as bok choy, cabbage and broccoli in a light, spicy sauce.
Because it is completely plant-based, it contains both some fiber and protein from the tofu. One cup (217 grams) provides 193 calories and contains 3 grams of fiber and 9 grams of protein (
except thattofuis one of the few complete proteins available to vegans and vegetarians, meaning it contains all nine essential amino acids your body needs to build new proteins (
Vegetables take center stage in this popular takeout dish, which typically includes ingredients such as roasted pork, shredded cabbage, mushrooms, carrots and onions.
Although the exact nutrient content may vary depending on which ingredients are used, one cup (151 grams) typically contains about 230 calories and almost 16 grams of protein. It also contains about 16 grams of fat, but as with most stir-fry dishes, the fat content can vary depending on the restaurant (
To maximize the potential health benefits, go easy on the sauce and consider skipping the side of pancakes it's usually served with.
Aubergine medgarlicsauce is a dish consisting of smoked, grilled eggplant, topped with a rich and spicy garlic sauce.
Eggplant, the main ingredient in the dish, is low in calories and a good source of several important nutrients, including fiber, manganese, folic acid and potassium (
It also contains several other nutrient-rich ingredients, such as garlic, ginger and paprika.
Opt for brown rice instead of white rice to increase the fiber content of your meal and add an extra serving of whole grains.
Kung Pao Chicken is a spicy Sichuan dish featuring stir-fried chicken with peanuts, chili peppers and vegetables.
It is not only rich in proteins and micronutrientsniacinand selenium, but it's also topped with peanuts, which are a great source of heart-healthy monounsaturated fats (
Try asking the restaurant to add some extra vegetables, and consider limiting portion size if you're watching your sodium intake, as it can sometimes contain high amounts of salt.
Despite the name, shrimp with lobster sauce does not actually contain lobster. Instead, it is made using a fermented black bean sauce that is often used to cook lobster in traditional Cantonese cuisine.
In addition to fried shrimp, the dish typically includes vegetables such as peas, carrots, garlic and scallions.
Compared to many other takeout options, it's relatively low in calories and high in protein, with 31 grams of protein and 279 calories in a 185-gram serving. It also contains 14.5 grams of fat (
You can also boost the available fiber, vitamins and minerals by asking for extra vegetables, such as broccoli, mushrooms or peppers.
When trying to order healthier Chinese takeout or takeout food, it's important to pay attention to the cooking method used.
Many entrees in Chinese restaurants are battered and...Deep-fried, and should be avoided because they are high in added fat, starch and calories.
Others may be covered with water or coated with cornstarch, to give the smooth, velvety texture of the meat in many stir-fries. Water velvet is healthier than frying, but still adds extra starchy carbs and calories.
Ideally, you should choose entrees that are fried, steamed, boiled or fried in a small amount of oil.
In addition, it is necessary to take into account the portion size. The nutritional information provided here is for a serving of 1 cup (200-240 grams), which is the typical serving size for a take-out entree, especially stir-fries. But it's important to note that a single takeout order can contain up to 4 cups.
To limit calories, measure an appropriate portion size and save the rest for other meals.
CvTry to choose snacks that are fried, steamed, boiled or baked. Water velvet adds some carbs and calories, while fried entrees contain much more fat, carbs and calories.
Another important consideration when choosing healthier Chinese food takeout options is your side dish.
Typical side dishes such as fried rice, lo mein noodles, crab rangoon and spring rolls are high in calories - and fat.
Healthier choices include steamedBrown rice, fried or steamed vegetables, spring rolls or soups such as egg soup or hot and sour soup.
Vegetarian items like edamame, lettuce wraps, stewed bamboo shoots or cucumber salad are some other great options to try.
CvHealthy Chinese takeaways include steamed brown rice, fried or steamed vegetables, spring rolls, soups and vegetarian items such as edamame, lettuce wraps or salads.
Most American-Chinese dishes are also served in some sort of sauce. Sauces can be a major source of calories, fat, sugar and salt in meals, even if it doesn't look like there is much sauce in them.
Generally thicker and sticky sauces, such as those from General Tsohigher in sugarand calories, while thinner sauces have fewer calories unless they are very fatty.
Order your dish with light sauce or sauce on the side, so you can control how much is added to your food.
CvSauces can be a huge source of calories, from sugar, fat and salt. Try to choose light sauces or ask for the sauce on the side.
Mononatriumglutamaat (MSG)is a controversial additive found in some American-Chinese dishes. It is also found in other takeaway meals, as well as canned soups, dressings and snacks.
It is a concentrated source of salty and spicy umami flavor and has a flavor profile reminiscent of soy sauce (
However, MSG has long been the subject of scientific controversy. Some people claim it causes headaches, asthma and weight gain, but there is little evidence to support these claims (
Recent research has found that MSG poses little risk of harm to most people when consumed in moderate amounts (
Either way, if you're concerned about MSG in your food, be sure to ask your local Chinese restaurant if they use it. Given the controversy surrounding the substance, some Chinese restaurants have chosen to stop using the additive.
CvMSG is a common but controversial ingredient in many Chinese dishes. Still, this additive is safe to consume in normal amounts.
Although there are some takeaway options atChinese restaurantsconsidered unhealthy, there are also healthy choices.
Stir-fries are a good option because they contain protein from meat or tofu, as well as vegetables, which add fiber and nutrients.
You can also opt for healthier options and sides, and limit the amount of sauce on your food and portion size.
Choosing healthier options at your favorite Chinese restaurant is easy with this guide.
