by Margaret S Garrett - Published 6 months ago

Healthy Chinese Takeout: 5 Options

It can be difficult to cook and prepare healthy meals every day, even if you try to be consistent with your diet.

You might be in a rush, on the go, or have forgotten to buy groceries. Or perhaps you just don't feel like cooking tonight.

We understand. Everyone needs a break.

You can still enjoy a simple takeout meal without jeopardizing your fitness. Dietitians often suggest healthier choices from restaurants like Chipotle, McDonald's, Subway, and Domino's.

But if your preference is Chinese takeout, this article is for you.

Is Chinese Cuisine Good for Your Health?

The healthfulness of Chinese food, like most cuisines, depends on what you eat and how much.

Some Chinese dishes are fried with high amounts of sodium, which can raise blood pressure.

For example, the popular General Tso’s Chicken has more than 2300 mg of sodium. This is more than the daily recommended amount in a single restaurant serving.

Chinese restaurants are similar to other restaurants in terms of calorie counts and large portion sizes. A dish like sweet and sour pork is likely to have around 1600 calories, which may contribute to consuming more calories than needed and lead to weight gain.

However, healthy options can be found on Chinese menus.

We asked registered dietitian Emily Sullivan for tips on enjoying healthy Chinese restaurant dishes.

Her main advice is to consider how dishes are cooked before ordering.

“For nutrient-rich Chinese food, opt for steamed or sautéed options over fried ones,” suggests Sullivan. “Fried foods are less healthy, potentially leading to long-term health risks like increased heart disease, type 2 diabetes, and obesity.”

She also recommends choosing dishes with a lean protein source, such as chicken breast or tofu.

Here are some common Chinese takeout menu items that can align with your health goals.

5 Healthy Chinese Food Choices You Might Like

1. Steamed Vegetable Dumplings

Steamed vegetable dumplings are a tasty, nutritious, and satisfying meal choice.

Choosing steamed dumplings over fried ones helps avoid the health risks associated with deep-fried foods, such as heart disease and cancer.

Instead of dipping your dumplings in soy sauce, consider adding chili flakes to reduce salt intake.

Nutritional information for each dumpling:

50 Calories
2.4 g Protein
7.3 g Carbohydrates
1.2 g Fat

2. Stir-Fried Broccoli and Beef with Steamed Brown Rice

Panda Express's popular takeout option, broccoli and beef, is a healthy choice, avoiding fried foods and offering a generous serving of vegetables. It boasts a noteworthy 31 grams of protein.

Sullivan recommends a clever ordering strategy: “Request the sauce on the side to cut down on calories and opt for brown rice for increased fiber content, which can enhance gut health and reduce inflammation.”

Nutritional content per serving (13.7 ounces):

455 Calories
31 g Protein
58 g Carbs
10.5 g Fat

3. Buddha’s Delight with Tofu

This vegetarian dish contains fiber from vegetables like bok choy, broccoli, and cabbage, and is a good source of vitamins A and C. Tofu, like many soybean products, is a great source of protein.

“The high levels of iron, manganese, calcium, and vitamin B5 in tofu means it also has other health benefits, like improving heart health and lowering cancer risk,” says registered dietitian Natalie Romito.

Nutritional content per serving (1 cup):

224 Calories
10.1 g Protein
16.9 g Carbs
14.3 g Fat

4. Moo Goo Gai Pan

This dish, typically containing sliced chicken and stir-fried vegetables like mushrooms, carrots, snow peas, water chestnuts, and bamboo shoots in a savory sauce, is a delicious option.

The chicken provides protein for a filling meal, and the generous serving of vegetables offers plenty of fiber.

It's a good idea to request the sauce on the side. The base of Moo Goo Gai Pan is made with soy sauce, which can be quite salty. Asking for the sauce separately allows you to manage your sodium intake more effectively.

Here's the nutritional breakdown per serving (12.7 ounces):

298 Calories
20 g Protein
39 g Carbs
4 g Fat

5. Chop Suey

Chop suey, another classic Chinese takeout dish, is primarily made up of vegetables. Most Chinese restaurants use a combination of onions, cabbage, carrots, celery, bean sprouts, snow peas, and bell pepper, along with a protein source such as chicken or pork.

"Chop suey satisfies salty cravings while offering a low-calorie, veggie-packed meal," explains Silvia Carli, RD.

Nutritional content per serving (1 cup):

167 Calories
15.7 g Protein
9.1 Carbs
7.8 g Fat

The Conclusion: Chinese Food Can Be Nutritious

There are healthy fast-food choices, including Chinese takeout, for when you're short on time, need a break from cooking, or want to indulge.

Lots of Chinese dishes are healthy, can satisfy your cravings, and leave you feeling full without disrupting your nutritional balance.

Even if you don't track your food, you can still use the app to see the macronutrient content of Chinese meal ingredients, discover new recipes, and create a personalized nutrition plan.