No matter how consistent you try to be about your eating patterns, keeping up with healthy cooking and meal prep every day can be a challenge for anyone.
Sometimes you’re in a jam, sometimes on the go, maybe you forgot to get 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 an easy takeout meal without it affecting your long term health. That’s why dietitians often point to healthier options to order at places like McDonald’s, Wendy’s, and Subway.
But if you love Chinese takeout, these healthy Chinese food options for takeout are for you.
Is Chinese Takeout Healthy?
Like with most cuisines, whether Chinese takeout food is healthy depends on what options you choose and the portion size.
Some Chinese dishes are fried with high amounts of sodium, which can raise blood pressure (1). For example, the popular General Tso’s Chicken can have about 1270 mg of sodium. That’s more than half of the daily recommended amount in a single restaurant serving (2).
Chinese restaurants aren’t unique 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 a lot depending on the dish, portion size, and how it’s prepared- just the same as any other meal. A dish like sweet and sour pork could have around 1600 calories, which may contribute to you taking in 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 to registered dietitian Emily Sullivan to find out some of the most common Chinese restaurant dishes to enjoy while still getting plenty of nutritional value.
Her top piece of advice is to consider how dishes are prepared before placing your order.
“When looking for nutrient-dense Chinese food, choose steamed or sautéed options instead of fried,” says Sullivan. “Fried foods are high in fat, when consumed regularly, can lead to increased risk of heart disease, type 2 diabetes, and obesity.” (4).
She also recommends choosing entrees that include a lean source of protein, like chicken breast or tofu, as well as vegetables to add volume and micronutrients to the meal.
Here are some Chinese takeout dishes to consider when 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 dish, look no further than Kung Pao Chicken. Add vegetables on the side if not already included in the dish for added fiber and micronutrients.
- 209 Calories
- 16 g Protein
- 11 g Carbs
- 11 g Fat
2. Broccoli and Beef Stir-Fry
A staple at Chinese takeout restaurants, broccoli and beef is a non-fried option and provides a healthy serving of vegetables. Best of all, it has 23 grams of protein.
If you enjoy making similar dishes at home, this classic combination can also inspire an easy broccoli stir fry recipe for busy weeknights.
- 347 Calories
- 23 g Protein
- 11 g Carbs
- 23 g Fat
3. Chinese Garlic Chicken
Chinese garlic chicken can be a good option when you want something flavorful that is not heavily breaded or fried. Pairing it with vegetables can make the meal more balanced.
- 289 Calories
- 23 g Protein
- 10 g Carbs
- 18 g Fat
Fun Fact: MyFitnessPal is the #1 food tracking and nutrition app. It’s easy to track these takeout meals and more.
4. Moo Goo Gai Pan
This dish comes with sliced chicken and stir-fried vegetables, typically mushrooms, carrots, snow peas, water chestnuts, and bamboo shoots in a savory sauce.
The protein in the chicken makes the dish filling, and a serving of vegetables provides fiber.
- 149 Calories
- 15 g Protein
- 10 g Carbs
- 5 g Fat
5. Chop Suey
Vegetables take center stage in chop suey, another Chinese takeout classic. Most Chinese restaurants use a combination of onions, cabbage, carrots, celery, bean sprouts, snow peas, and bell pepper along with a protein like chicken or pork.
“With chop suey, you can satisfy salty food cravings and enjoy a balanced meal full of veggies,” says Sullivan.
- 183 Calories
- 22 g Protein
- 8 g Carbs
- 7 g Fat
Bottom Line: Chinese Takeout Food Can Be Healthy
Whether you’re in a rush, need a night off from cooking, or feel like treating yourself, there are healthy fast-food options. That also goes for Chinese takeout.
Some of the best Chinese takeout dishes can be nutrient dense, satisfy your cravings, and fill you up without throwing off your nutrition goals.
Knowing your daily calorie target can help when ordering Chinese, and apps like MyFitnessPal combine various food-tracking strategies to make it easy.
If tracking food isn’t your thing, you can still use the app to view the macronutrients in Chinese takeout meals and discover new recipes. Sign up for free and learn how to reach your health goals without sacrificing life’s little pleasures.
Originally published July 2024; Updated April 2026