No matter how hard you try to keep your diet consistent, maintaining healthy cooking and meal preparation every day can be a challenge for anyone.
Sometimes you’re stuck in traffic, sometimes you’re on the road, maybe you forgot to buy groceries. Or maybe it’s just one of those nights you don’t feel like cooking.
We get it. Everyone deserves a break.
You can still have a simple takeout meal once in a while without compromising your fitness. That’s why nutritionists often point to healthier options when ordering at places like Chipotle, McDonald’s, Subway and Domino’s.
But if you like Chinese takeaway, this is for you.
Is Chinese food healthy?
As with most cuisines, whether or not a Chinese meal is healthy depends on what and how much you eat.
Some Chinese fried foods are high in sodium, which can raise blood pressure.
For example, the popular General Tso’s Chicken has more than 2,300 milligrams of sodium. This exceeds the recommended daily serving size at a single restaurant.
Chinese restaurants are no different than other restaurants in terms of calorie content and portion sizes. In most places, a dish like sweet and sour pork may contain around 1,600 calories, which may cause you to eat more calories than you need during the day, leading to weight gain.
But that doesn’t mean you can’t find healthy dishes on Chinese menus.
We spoke with registered dietitian Emily Sullivan about some of the most common Chinese restaurant dishes you can enjoy while still getting plenty of nutritional value.
Her top tip is to think about how the dish will be prepared before placing your order.
“When looking for a nutritious mid-day meal, choose steamed or stir-fried foods rather than fried ones,” Sullivan says. “Fried foods are less healthy and may have serious long-term consequences, including increased risk of heart disease, type 2 diabetes and obesity.”
She also recommends choosing entrees that contain lean protein sources, such as chicken breast or tofu.
Here are some common Chinese takeout menu options that may help you stay on track with your health goals.
5 Healthy Chinese Meal Options You May Like
1. Steamed vegetable dumplings
If you want a delicious, healthy and nutritious dish, steamed vegetable dumplings are the best choice.
Choosing steamed alternatives means avoiding the risks of eating fried foods, including cardiovascular disease and cancer.
Try sprinkling some chili flakes on the dumplings instead of dipping them in soy sauce to reduce the salt content.
Nutritional content of each dumpling:
- 50 calories
- 2.4 grams protein
- 7.3 grams carbohydrates
- 1.2 grams fat
2. Broccoli and beef stir-fried with brown rice
Broccoli and beef are take-out staples at Panda Express, which avoids fried foods and offers healthy vegetables. Best of all, it contains 31 grams of protein.
Sullivan has a tip for ordering: “Leave the sauce on the side to lower calories, and choose brown rice to increase fiber, which can boost gut health and reduce inflammation.”
Nutritional Facts Per Serving (13.7 oz):
- 455 calories
- 31 grams protein
- 58 grams carbohydrates
- 10.5 grams fat
3. Fule Tofu
This plant-based dish contains fiber from vegetables like bok choy, broccoli and cabbage and is rich in vitamins A and C.
“Tofu is high in iron, manganese, calcium and vitamin B5, which means it also has other health benefits, such as improved heart health and reduced cancer risk,” says registered dietitian Natalie Romito.
Nutritional Facts Per Serving (1 Cup):
- 224 calories
- 10.1 grams protein
- 16.9 g carbohydrates
- 14.3 grams fat
Fun fact: MyFitnessPal is the #1 food tracking and nutrition app. You can easily track those to-go meals and more. Download the app now!
4. Mugugepan
This dish comes with chicken slices and sautéed vegetables, usually mushrooms, carrots, snow peas, water chestnuts and bamboo shoots, in a delicious sauce.
The protein in chicken makes the dish filling, while healthy vegetables provide plenty of fiber.
It’s smart to ask for the sauce on the side. The base of Moo Goo Gai Pan is made with soy sauce and is very salty. So asking for sauce on the side makes it easier to control your sodium intake.
Nutritional Facts Per Serving (12.7 oz):
- 298 calories
- 20 grams protein
- 39 g carbohydrates
- 4 grams fat
5. Offal
Vegetables are the star of another classic Chinese takeout dish, chop suey. Most Chinese restaurants use a combination of onions, cabbage, carrots, celery, bean sprouts, snow peas, and bell peppers along with a protein like chicken or pork.
“With sweetbreads, you can satisfy your salty cravings and enjoy a low-calorie meal that’s packed with vegetables,” says registered dietitian Silvia Carli.
Nutritional Facts Per Serving (1 Cup):
- 167 calories
- 15.7 grams protein
- 9.1 Carbohydrates
- 7.8 grams fat
bottom line
Whether you’re in a hurry, need a night’s rest or want to treat yourself, there are healthy fast food options to choose from. This also applies to Chinese takeout.
Many Chinese dishes are both healthy and satisfying, filling your stomach without disrupting your nutritional balance.
Knowing your daily calorie goals can help when ordering lunch, and apps like MyFitnessPal make it easy by incorporating a variety of food-tracking strategies.
If tracking food isn’t your thing, you can still use the app to see the macronutrients in your meal ingredients, discover new recipes, and customize a nutrition plan that’s right for you. Sign up for free and learn how to stay healthy without sacrificing life’s little pleasures.
