Healthy Choices: Your Guide to the Healthiest Chinese Takeout

Chinese cuisine, while beloved for its rich flavors, can sometimes be laden with high levels of salt, sugar, and oil, particularly in Americanized versions. However, making healthier choices at your favorite Chinese takeout spot is not only possible but can also be quite satisfying. Here are some of the top health-conscious selections and tips to guide your next order.

1. Opt for Steamed Dumplings

Instead of the traditional fried variety, choose steamed dumplings filled with a mix of seasoned meat and vegetables. These are lower in calories and fat, with one medium steamed dumpling averaging just 40 calories.

2. Choose Your Soup Wisely

Both hot and sour soup and egg drop soup are low in calories and can be made even healthier by avoiding fried noodles as toppings.

3. Moo Goo Gai Pan

This dish, featuring a mix of vegetables and lightly sauced chicken, is a good source of protein and relatively low in calories. Request the sauce on the side to control your intake.

4. Lean Towards Beef and Broccoli

A dish of stir-fried beef and broccoli in a light sauce is high in protein and low in carbs. Opt for lean cuts of beef and request steamed broccoli to reduce fat content.

5. Go for Chop Suey

Made with a mix of meat, eggs, and vegetables in a light sauce, this dish is a healthier choice. Ask for a light sauce to minimize added salt and sugar.

6. Select Chicken and Broccoli

Similar to beef and broccoli but leaner, this dish is high in protein and low in calories. Consider asking for steamed preparation for an even healthier option.

7. Baked Salmon

A great source of protein and omega-3 fats, baked salmon is a healthy choice when paired with steamed vegetables.

8. Try Happy Family

This stir-fry dish, featuring a mix of meat, seafood, and vegetables, is high in protein and can be made healthier with a light sauce.

9. Buddha’s Delight

Perfect for vegans and vegetarians, this tofu and vegetable stir-fry is a fiber-rich and protein-packed option.

10. Moo Shu Vegetables

With its focus on vegetables, this dish can be a healthy choice when prepared with less sauce and without the accompanying pancakes.

11. Eggplant with Garlic Sauce

This dish offers smoky grilled eggplant with a rich garlic sauce, providing a nutritious and flavorful meal.

12. Kung Pao Chicken

A spicy Sichuan dish with chicken, peanuts, and vegetables, it's high in protein and micronutrients. Ask for extra veggies and be mindful of portion sizes to limit sodium intake.

13. Shrimp with Lobster Sauce

This dish, made with fermented black bean sauce and stir-fried shrimp, is a good source of protein and relatively low in calories. Request additional veggies for added nutrients.

Tips for Healthier Ordering:

Favor dishes that are baked, steamed, boiled, or sautéed in minimal oil.

Be mindful of portion sizes, as a single takeout order can be quite large.

Choose healthier side items like steamed brown rice, sautéed or steamed vegetables, and avoid fried options.

Opt for lighter sauces or request them on the side to control the amount added to your meal.

A Note on MSG:

While monosodium glutamate (MSG) is a common ingredient in Chinese food, recent research indicates it is safe for most people in moderate amounts. If concerned, inquire whether a restaurant uses MSG.

In Conclusion:

With the right choices, it's easy to enjoy a healthy Chinese takeout meal. Focus on stir-fries, lean proteins, plenty of vegetables, and watch your sauce and portion sizes. This guide will help you make healthier decisions at your favorite Chinese eatery.