No matter how consistent you try to be about your eating patterns, keeping up with healthy cooking and food preparation every day can be a challenge for anyone.
Sometimes you’re in the gym, sometimes you’re on the go, maybe you forgot to buy groceries. Or maybe it’s just one of those nights when you don’t feel like cooking.
We get it. Everyone deserves a break.
You can still enjoy a snack without it affecting your long-term health. That’s why nutritionists often point to healthy options for ordering from places like McDonald’s, Wendy’s, and Subway.
But if you like Chinese takeout, these are some healthy Chinese takeout options for you.
Is Chinese Takeout Healthy?
Like most cuisines, whether Chinese food is healthy depends on what options you choose and portion size.
Some Chinese dishes are fried with high amounts of sodium, which can raise blood pressure (1). For example, General Tso’s famous chicken can have 1270 mg of sodium. That’s more than half the recommended daily amount in a single serving (2).
Chinese restaurants are no different from others in terms of calorie counts and large portion sizes. If you’ve ever wondered how many calories are in Chinese food, the answer can vary greatly depending on the dish, portion size, and how it’s prepared – just like any other food. A meal like sweet and sour pork can have 1600 calories, which may contribute to you consuming more calories than your body needs during the day and lead to weight gain (3).
But that doesn’t mean you can’t find nutrient-dense dishes on Chinese takeout menus.
We spoke with registered dietitian Emily Sullivan to find out some of the most popular Chinese food dishes to enjoy while still getting plenty of nutrition.
His top tip is to consider how the dishes are prepared before placing your order.
“When looking for nutritious Chinese food, choose options that are steamed or sautéed instead of fried,” says Sullivan. “Fried foods are high in fat, if eaten regularly, can lead to increased risks of heart disease, type 2 diabetes and obesity.” (4).
He also recommends choosing entrees that include a lean source of protein, such as chicken breast or tofu, as well as vegetables to add volume and micronutrients to the meal.
Here are some Chinese dishes to consider if you want to stay on track with your health goals.
5 Healthy Chinese Food Options You May Enjoy
1. Kung Pao Chicken
For a delicious, healthy, and filling meal, look no further than Kung Pao Chicken. Add vegetables on the side if they are not already included in the dish for additional fiber and micronutrients.
Nutritional content per cup:
- 209 calories
- 16 g of protein
- 11 g carbohydrates
- 11 g Fat
2. Broccoli and Beef Stir-Fry
A staple in Chinese restaurants, broccoli and beef are a non-fried option and offer a healthy vegetarian meal. Best of all, it has 23 grams of protein.
If you enjoy making similar dishes at home, this classic combination may also inspire a simple broccoli recipe that shakes up busy weeknights.
Nutritional content per cup:
- 347 calories
- 23 g of protein
- 11 g carbohydrates
- 23 g Fat
3. Chinese Garlic Chicken
Chinese garlic chicken can be a great option if you’re looking for something flavorful that isn’t too overcooked or fried. Combining it with vegetables can make the meal more balanced.
Nutritional content per cup:
- 289 calories
- 23 g of protein
- 10 g of carbohydrates
- 18 g Fat
Fun fact: MyFitnessPal is the #1 food and nutrition tracking app. It’s easy to track these meals and more.
4. Moo Goo Gai Pan
This dish comes with minced chicken and stir-fried vegetables, usually mushrooms, carrots, snow peas, water chestnuts, and bamboo shoots in a spicy sauce.
Chicken protein makes the dish full, and serving of vegetables provides fiber.
Nutritional content per cup:
- 149 calories
- 15 g of protein
- 10 g of carbohydrates
- 5 g fat
5. Decide Suey
Vegetables take center stage in chop suey, another classic Chinese takeout. Many Chinese restaurants use a combination of onions, cabbage, carrots, celery, bean sprouts, snow peas, and peppers along with a protein such as chicken or pork.
“With chop suey, you can satisfy your salty food cravings and enjoy a nutritious meal full of vegetables,” says Sullivan.
Nutritional content per cup:
- 183 calories
- 22 g of protein
- 8 g carbohydrates
- 7 g fat
Bottom Line: Chinese Takeout Food Can Be Healthy
Whether you’re in a rush, need a night off from cooking, or just feel like treating yourself, there are healthy fast food options. That also goes to the Chinese takeover.
Some of the best Chinese dishes can be nutritious, satisfy your cravings, and fill you up without sacrificing your dietary goals.
Knowing your daily calorie intake can help when you’re ordering Chinese, and apps like MyFitnessPal include various meal tracking techniques to make it easier.
If tracking food isn’t your thing, you can still use the app to view macronutrients in Chinese food and discover new recipes. Sign up for free and learn how to reach your health goals without sacrificing the little pleasures of life.
Originally published in July 2024; Updated April 2026
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