The Complete List of Healthy Chinese Takeout Options
- Dr. Michael Brandwein
- Jun 12
- 8 min read
Updated: Jul 23
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Key Takeaways:
Steamed Chicken with Broccoli ~280–350 calories, lean protein, low fat.
Shrimp with Mixed Vegetables (Steamed or Sautéed) – High in protein, low in carbs and fat.
Steamed Vegetable Dumplings – Lower calorie option for plant-based eaters.
Buddha’s Delight (Vegetarian Stir-Fry) – High in fiber, low in fat, vegan-friendly.
Egg Drop Soup (No Added Salt) – Light starter with ~70–100 calories per cup.
On average, one-third of Americans’ daily calories come from restaurant food (PMC Study).
Chinese food has cemented its place as a takeout favorite across the United States, no surprise given its range of rich, savory dishes and comforting textures.
In fact, 56% of people who enjoy Chinese food at least a few times per year said they typically order it as takeout or delivery, according to this industry survey.
That number drops to 53% for dining in and just 20% for home cooking, underscoring the central role restaurant offerings play in how Americans consume Chinese cuisine.
At the same time, there’s a growing focus on balanced eating and more thoughtful choices at restaurants, drive-throughs, and delivery apps alike (source).
This list will walk you through how to order Chinese takeout that’s just as satisfying as it is nourishing. This way, you can enjoy your favorite dishes while still aligning with your wellness goals.
Healthy Choices on the Chinese Takeout Menu
Research shows that how your food is prepared matters more than the name of the dish.
Instead of deep-fried or crispy, look for these:
Steamed: This is your lowest-fat option. Dumplings, vegetables, and fish that are steamed skip the added oils and breading.
Boiled or Poached: Often used for soups or tender proteins like shrimp—this method keeps fat content minimal.
Baked: Rare in traditional Chinese dishes, but if available, it’s a solid lean-cooking method.
Sautéed: When done with just a splash of oil and tossed with vegetables and lean meats, sautéed dishes land squarely in the middle, flavorful without extra calories.
Low-Calorie Chinese Takeout Options
Skip the grease and sauce-heavy entrees, and go with steamed chicken and colorful mixed vegetables. This dish offers lean protein, fiber, and essential vitamins while keeping the calorie count in check.
A standard serving of steamed chicken with broccoli contains around 280–350 calories, depending on portion size and sauce use. Ask for no or minimal oil, and request brown rice on the side for a whole grain boost.
Choosing steamed, baked, or stir-fried alternatives with minimal sauce instantly cuts calories and fat.
Master the Sauces: Less Is More
Oyster sauce, hoisin, and General Tso’s glaze can double the calorie count of an otherwise healthy dish.
A smart move? Ask for sauces on the side. This lets you control the quantity and enjoy the dish’s natural flavors. Just one tablespoon of sweet and sour sauce packs around 45–60 calories.
Low Calories Broth-Based Soups
Before digging into your entrée, warm up with a cup of hot and sour or wonton soup. These soups tend to be low in calories, around 80–100 calories per cup, and help you feel fuller, which may reduce overeating during the meal.
Skip the fried noodles that often come on the side and focus on enjoying the warming broth and soft veggies inside.
High-Protein, Low Calories Chinese Dishes
Being mindful of your menu choices can help you get more fiber and nutrients while reducing the sodium, sugar, and saturated fat content of your meal (Source).
Adjusting your take-out orders to include more nutrient-dense foods can help you reach your health goals.
Protein-packed dishes not only support lean muscle maintenance but also increase satiety, which helps curb overeating. When ordering Chinese takeout, prioritizing high-protein options creates a meal that’s more balanced and satisfying.
Lean cuts of meat, egg-based dishes, and plant-based proteins can all deliver excellent nutrient density without excessive calories.
Lean and Powerful Proteins Chinese Takeouts
Chicken and shrimp stir-fries (~200–300 cal) – These cook quickly, absorb flavors well, and offer high-quality protein without the fat content associated with red meat. Request light oil or steamed preparations to dial down added calories.
Egg-based options like Egg Foo Young – Packed with eggs and vegetables, Egg Foo Young supplies protein and nutrients in one bite. Opt for sauce on the side to cut sodium. Egg Drop Soup (~70–100 cal per 8 oz), based on USDA broth + egg nutrient values.
Tofu stir-fries – A smart option for vegetarians, tofu is rich in protein and calcium. When combined with broccoli, snow peas, or bok choy, the nutrient profile improves further.
Protein-Focused Chinese Classic Takeouts
Szechuan Chicken – Lean chicken breast stir-fried with vegetables in a bold, chili-based sauce. Request less oil and sauce to keep it light.
Moo Shu Chicken (light sauce) – A savory mix of shredded chicken, egg, and vegetables. Say no to pancakes and hoisin to keep the dish focused on protein and fiber.
Beef with Broccoli – Tender beef slices and crisp broccoli bathed in garlic sauce. Choose steamed rice over fried and ask for extra vegetables to balance the macros.
How Protein Shapes Meal Quality
Look at your usual order. Does it rely mostly on rice, fried batter, or sugary sauces?
Swap in grilled chicken, tofu, or egg and focus more on vegetables.
That single shift replaces empty carbs with functional nutrients your body can use to build strength and maintain energy.
Low-Sodium and Lower-Sugar Chinese Sauces
Sauces drive flavor but can also flood your dish with sodium, sugar, and additives.
In Shanghai, research highlighted that high-sodium condiments and pre‑packaged foods are key drivers of excessive sodium intake, contributing to elevated blood pressure and cardiovascular risk.
Rather than drenching your food in sauce, consider asking for it on the side. Dipping lightly gives you control over how much gets added and how much salt you end up eating.
Want to do even better? Ask your restaurant if they offer a light soy sauce or request a reduced amount during cooking.
You don’t have to give up flavour to cut the sugar and salt. Instead of sugary coatings or high-sodium brews, pick sauces that let herbs and aromatics lead:
Garlic sauce – Bold, savory, and typically lower in sugar than sweet sauces.
Ginger-scallion – Fresh and aromatic, often used with steamed proteins.
Black bean sauce – Earthy, deeply flavored, and adds umami with moderate sodium.
Light soy sauce – A gentler alternative to dark sauces; use sparingly.
Pick Steamed Chinese Takeout Options
Fried foods take a toll on the calorie count. Cooking methods like deep-frying introduce significant amounts of oil, drastically increasing total fat and energy density.
For example, one order of pan-fried pork dumplings (typically 6 pieces) can clock in at around 450–600 calories and 25 grams of fat.
Deep-fried General Tso’s chicken pushes those numbers further, often exceeding 1,300 calories per serving, in part due to battering and sugary sauces.
Why does frying make such a difference?
Foods absorb oil during cooking, and high-heat methods often degrade oils, creating less favorable lipid profiles. That spike in saturated and trans fats outweighs any flavor boost.
Intended as a crispy treat, these items often tip into excess before you’re halfway through your plate.
Factor | Pan-Fried Dumplings (6 pcs) | Deep-Fried General Tso’s Chicken |
Calories (per serving) | 450–600 kcal | 1,300+ kcal |
Total Fat | ~25 g | 60–70 g (often) |
Saturated/Trans Fats | Moderate (depends on oil used) | High (due to oil degradation) |
Oil Absorption | Lower (shorter contact, less batter) | High (battered, immersed in oil) |
Cooking Method | Shallow fry, less oil, direct heat | Fully submerged in hot oil |
Sauce Add-ons | Light soy or dipping sauce | Heavy, sugary sauces |
Health Risks (Long-term) | Elevated if consumed frequently | Strongly linked to weight gain, heart disease, type 2 diabetes |
Texture/Flavor Benefit | Crispy, flavorful | Extra crispy, more indulgent |
Smart Swaps: Dumplings and Stir-Fry Alternatives
Steamed dumplings: Swap pan-fried or deep-fried dumplings for steamed versions. A single steamed pork dumpling contains around 80 calories, compared to nearly 100–120 per fried piece.
Try light stir-frying: True, most stir-fried dishes use oil, but requesting less oil or having your dish stir-fried in broth makes a difference. Szechuan string beans or garlic chicken prepared this way stay flavorful and textural while moderating fat.
Skip battered proteins: Ditch crispy orange beef or sweet and sour chicken that's deep-fried. Ask for grilled meat or tofu instead and request the sauce on the side.
Vegetarian and Vegan-Friendly Chinese Meals
Chinese cuisine offers robust vegetarian and vegan-friendly options, many built around tofu, vegetables, mushrooms, and rice or noodles. You won’t need to dig deep on the menu, but you will want to dodge a few common ingredients to keep your dish 100% plant-based and lower in sodium or additives.
Tofu and Vegetable Stir-Fries That Deliver
Ma Po Tofu (sans meat and oyster sauce): Traditionally served with ground pork and a fermented bean paste, this dish easily becomes vegan when ordered without pork and shellfish-based sauces. Silken tofu brings protein, while the Sichuan peppercorns add a tingling punch.
Bok Choy with Garlic: Crisp baby bok choy, wok-seared and coated in garlic sauce, offers potassium, fiber, and vitamin C. Ask for minimal oil if you're watching calories.
Mixed Vegetable Stir-Fry: Broccoli, snow peas, water chestnuts, carrots, and mushrooms tossed in a light garlic or brown sauce create a nutrient-dense, colorful plate. Choose steamed tofu for a protein boost without extra fat from frying.
Chinese Appetizer Options That Don't Weigh You Down
Buddha’s Delight (Lo Han Jai): A traditional monk's dish filled with braised tofu, mushrooms, napa cabbage, and glass noodles. It's light but satisfying, and often steamed or simmered in broth rather than stir-fried.
Vegetable Spring Rolls: Choose those that are steamed or baked instead of deep-fried, if available. They're usually filled with cabbage, carrots, and bean sprouts—low in calories and high in crunch.
Simple Swaps That Make Chinese Takeout Instantly Healthier
Many Chinese takeout kitchens are flexible, and a simple request like “less oil, please” can cut hundreds of calories from a single dish.
Don't forget to mention “no added MSG” if that aligns with your preferences; many places honor it upon request.
Trade the Fryer for the Steamer or Grill
Crispy Orange Chicken or Sweet and Sour Pork may sound tempting, but those deep-fried coatings come with a heavy load of saturated fat.
Swap battered meats for steamed or grilled alternatives. Steamed chicken with broccoli, garlic shrimp, or grilled tofu stir-fry delivers just as much flavor without the grease.
Instead of: General Tso’s Chicken
Try: Steamed chicken with mixed vegetables
Instead of: Crispy fried beef
Try: Grilled beef with green beans or mushrooms
Plant-Based Ingredients
Doubling up on vegetables transforms almost any entrée into a fiber-packed meal loaded with antioxidants. You can also substitute tofu for meat without sacrificing protein—firm tofu offers about 10 grams of protein in just half a cup. This small switch supports digestion, heart health, and can help reduce your total calorie intake.
Try asking for dishes like Buddha’s Delight, Ma Po Tofu (with less oil), or vegetable stir-fries, and then add steamed rice or brown rice on the side to round it out.
Nutritional Highlights of Popular Healthy Chinese Takeout Dishes
Dish | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
Steamed Chicken with Broccoli | 280–350 | 30–35 | 15–20 | 7–10 |
Shrimp with Mixed Vegetables | 200–300 | 25–30 | 12–18 | 6–8 |
Egg Drop Soup (1 cup) | 70–100 | 6–7 | 2–3 | 3–4 |
Buddha’s Delight (Veg Stir-Fry) | 250–350 | 10–15 | 25–35 | 10–15 |
Steamed Vegetable Dumplings (6 pcs) | 250–300 | 8–10 | 35–40 | 7–10 |
Values are approximate and may vary depending on preparation method and ingredients used. Based on USDA FoodData Central and restaurant nutrition data
FAQs on the Healthiest Chinese Takeouts
What are the healthiest Chinese takeout dishes to order?
Healthy Chinese takeout options include steamed chicken with broccoli (280–350 calories), shrimp with mixed vegetables, and tofu stir-fries. Choose dishes that are steamed, sautéed with minimal oil, or boiled, and request sauces on the side to control added calories and sodium.
How can I reduce calories when ordering Chinese food?
Opt for cooking methods like steaming, boiling, or light sautéing, and avoid fried or breaded dishes like General Tso’s chicken. Ask for less oil, no added MSG, and sauces on the side. Swapping fried dumplings for steamed ones can save over 100 calories per serving.
Which Chinese sauces are lower in sugar and sodium?
Healthier sauce options include garlic sauce, ginger-scallion, black bean sauce, and light soy sauce. These tend to be lower in sugar and sodium compared to hoisin or sweet and sour sauce. Always ask for sauces on the side to moderate your intake.
Are there vegetarian or vegan-friendly Chinese takeout options?
Yes. Dishes like Buddha’s Delight, Ma Po Tofu (without meat or oyster sauce), bok choy with garlic, and mixed vegetable stir-fries are nutritious and plant-based. Choose steamed or lightly sautéed versions with minimal oil to keep them healthy.