The 11 Healthiest Chinese Takeout Options, According To A Dietitian

Ordering take-out from Chinese restaurants is a delicious and convenient way to get dinner on the table.

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. 

On average, one-third of Americans’ daily calories come from restaurant food.

Adjusting your take-out orders to include more nutrient-dense foods can help you reach your health goals.

Continue reading to learn about healthy Chinese takeout options and how to order them. 

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Tips for Finding the Healthiest Menu Options

Like many restaurant meals, Chinese takeout can be high in salt, sugar, and fat.

However, several tasty menu options include lean protein, whole grains, and vegetables, which make your meal more nutritious.

Follow the formula below to build a nutrient-dense Chinese takeout meal.

1. Vegetables

Start by choosing sides or entrees that are vegetable-dense.

This may include steamed or lightly stir-fried vegetables, soups, lettuce wraps, or salads. 

You can also ask the restaurant to add extra vegetables to your entrée. 

Vegetables are high in fiber and nutrients, which can help you feel satisfied and meet your nutritional needs. 

2. Lean Proteins

Next, select menu items that provide lean proteins, such as chicken, tofu, egg, and shrimp.

‍Lean proteins are lower in fat and calories and can help you feel full.

Be mindful of the cooking methods because deep-frying or stir-frying adds a significant amount of fat. 

3. Whole Grains

Try to include whole grains when possible, such as brown rice.

If you prefer white rice, choosing steamed over fried rice is another swap that reduces calories and fat. 

The goal is to make half of the grains in your day whole grains, so think about your choices over the course of the day rather than only one meal. 

4. Menu Modifications

You can reduce the salt, sugar, and fat content of the meal by making modifications like: 

• Choose steamed, baked, or boiled cooking methods instead of deep-fried or stir-fried.
• Ask for the sauce on the side. 
• Avoid adding extra soy sauce once your meal is served.
• Be aware that many meals provide more than one serving, and listen to your fullness cues to prevent overeating.
• Avoid sugary sauces, such as orange sauce or sweet and sour sauce.

The 11 Healthiest Chinese Takeout Options, According to a Dietitian

Below is a list of the more nutritious entrées, appetizers, and side options at Chinese restaurants to guide you while placing your takeout order. 

Remember that choosing menu items you enjoy is also important.

Talk with a non-diet dietitian to learn how all foods can fit into a balanced diet. 

1. Hot and Sour Soup

Hot and sour soup is a vegetable-dense side dish packed with tangy and spicy flavors.

It usually contains mixed veggies, like mushrooms, bamboo shoots, and water chestnuts, along with proteins like tofu, egg, or meat. 

One cup of hot and sour soup has 90 calories, six grams of protein, and less than three grams of fat, making it a light side option.

Egg drop soup is another example of a light dish you can find on Chinese takeout menus.

The base of the soup is chicken broth with beaten eggs. It often contains pepper, scallions, and sometimes tofu.

However, like most soups, they’re high in sodium because of the broth.

These soups may not be the best options for people trying to limit their salt intake.

2. Chicken Lettuce Wraps

Lettuce wraps are a great way to incorporate veggies and lean protein into your appetizer.

They usually consist of a seasoned chicken or tofu filling and crispy cups of lettuce. 

Be mindful of the dipping sauce that may be served with this dish. These are often high in sodium and sugar. 

Many Chinese restaurants offer light side salads, another way to increase the veggie content of your meal. 

3. Steamed Dumplings

Steamed dumplings are a healthier alternative to common deep-fried appetizers like fried dumplings and spring rolls. 

They consist of thin dough pockets stuffed with seasoned ground meat, tofu, or vegetables.

The dough pockets are then steamed until cooked through. 

Four average steamed tofu and vegetable dumplings provide around 135 calories, four grams of protein, five grams of fat, and 21 grams of carbohydrates.

Dumpling ingredients and sizes vary greatly between restaurants.

Again, be aware of the high sodium and sugar content in the dipping sauce commonly served with dumplings. 

4. Garlic String Beans

Most Chinese restaurants have an entire menu section dedicated to vegetable sides.

Garlic green beans are a simple yet tasty side consisting of string beans, fresh garlic, and a light sauce. 

Other common vegetable sides include:

• Steamed mixed vegetables. 
• Garlic spinach.
• Steamed edamame. 
• Sauteed asparagus.
• Bok choy with mushrooms.

Ordering these sides is a great way to boost the fiber content of your meal and add veggies to entrees that are more protein and carbohydrate-based.

5. Buddha’s Delight

Buddha’s Delight, also known as lo han jai, is a popular vegetarian entrée served by many Chinese restaurants.

The dish consists of mixed vegetables, such as mushrooms, carrots, and cabbage, stewed in a light sauce. 

It commonly contains crispy tofu and sometimes rice noodles.

To reduce the fat content of the dish, you can ask for steamed tofu instead of deep-fried. 

If your dish doesn’t have noodles, a side of brown rice pairs nicely with this meal. 

6. Kung Pao Chicken

Kung pao chicken is a common Chinese takeout entree with stir-fried chicken, vegetables, peanuts, and chili peppers. 

This spicy dish is cooked with a sauce that’s generally lower in sugar than orange chicken and other popular chicken dishes.

Also, the chicken isn’t deep-fried, which is common for other menu items. 

For reference, 100 grams of orange chicken has almost 14 grams of sugar, while the same portion of kung pao chicken has only three grams.

Keep in mind that for many restaurants, a full order of these dishes is over 600 grams in weight, meaning the sugar content is much higher. 

7. Shrimp With Garlic Sauce

This seafood dish consists of stir-fried shrimp and mixed vegetables in a garlic sauce.

‍Shrimp is a nutritious lean protein providing over 20 grams of protein in three ounces. 

The garlic sauce found in many Chinese takeout dishes is made from rice vinegar, soy sauce, sesame oil, and is lightly sweetened.

Enjoy the shrimp and vegetable entree with a side of steamed brown rice for added fiber. 

8. Mapo Tofu

Mapo tofu is a dish consisting of soft tofu cooked in a spicy sauce.

Some variations include meat, so if you’re vegetarian, double-check with your restaurant. 

A mapo tofu entrée may include some vegetables, like water chestnuts, but you can order a side of vegetables if you’d like to increase the veggie content of this meal. 

This dish is a great alternative to many of the deep-fried tofu options available on Chinese takeout menus.

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9. Cashew Chicken

Cashew chicken is a popular Chinese takeout dish consisting of stir fried chicken, vegetables, and cashews.

It’s served in a light sauce made with hoisin sauce, garlic, and soy sauce. 

Many other chicken menu items are breaded and deep-fried, which increases the fat and calorie content. 

Hoisin sauce does have added sugar, so asking for the stir-fry sauce on the side (when possible) is a great way to moderate this. 

10. Beef and Broccoli

This dish includes stir-fried steak and broccoli in a sauce made from ingredients like oyster sauce, soy sauce, ginger, and garlic.  

Beef is higher in saturated fat than lean proteins like chicken, but for those who prefer red meat, this entrée is lower in sugar than other beef dishes and contains vegetables. 

For a leaner option, ask if your restaurant can substitute the beef for chicken or tofu.

Enjoy with a side of brown rice for added fiber.

11. Moo Goo Gai Pan

Moo goo gai pan (also called mushroom chicken) is another chicken dish popular at Chinese restaurants in America.

It consists of chicken and mushrooms stir-fried in oyster sauce. 

It often includes other vegetables, like bok choy, cabbage, and snow peas. 

This light but flavorful dish provides lean protein and lots of veggies without a sugary sauce. 

Should I Avoid MSG?

Many Chinese restaurants utilize MSG, or monosodium glutamate, a food additive that enhances flavor. 

The FDA considers MSG to be generally recognized as safe.

Some sensitive individuals may experience short-term symptoms, like nausea and headaches, after consuming MSG, but this has mainly been demonstrated at very high doses (above the normal level added to foods).

If you choose to limit or avoid MSG, you can inquire about whether your local restaurant uses it in its menu items. 

Takeaway

When ordering Chinese takeout, select dishes that include lean protein, vegetables, and whole grains.

Avoid deep-fried dishes and sweet sauces, and order the sauce on the side to limit sodium, sugar, and fat. 

Enjoy vegetable sides like salads, hot and sour soup, garlic spinach, and more.

Steamed or stir-fried entrees with light sauces are best, such as moo goo gai pan, mapo tofu, and shrimp with garlic sauce. 

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How a Dietitian Can Help

A registered dietitian can help you identify the healthiest takeout options from your favorite restaurants. 

You’ll learn how to implement tips like: 

• Identifying keywords on the menu, like “grilled, baked, or steamed.”
• Managing portion sizes. 
• Listening to your hunger and fullness signals. 
• Asking for menu modifications.  

‍Find a dietitian for online guidance on healthy eating out and more. 

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