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Chinese takeout offers delicious options, but some choices can be high in salt, sugar, and oil, requiring careful selection for healthier dining.

Chinese Food Takeout

Chinese takeout is popular for its flavorful dishes, but many options in American-Chinese cuisine contain high levels of salt, sugar, and oil. These modified versions of traditional Chinese dishes can be more calorie-dense. However, there are healthier alternatives available that can make for a nutritious meal. By selecting dishes that are baked, steamed, boiled, or sautéed with minimal oil, one can enjoy Chinese takeout without compromising on health.

Nutritious Menu Choices

Steamed Dumplings

Steamed dumplings are a healthier option compared to fried ones. Filled with seasoned meat and vegetables, such as pork and cabbage, one medium steamed dumpling contains about 40 calories. It is advisable to limit the soy sauce, which is high in sodium.

Hot and Sour Soup or Egg Drop Soup

Both soups are low-calorie options, with hot and sour soup made with mushrooms, bamboo shoots, eggs, and ginger, and egg drop soup consisting of ribbons of cooked egg in chicken broth. Each serving has 65-90 calories, making them light yet satisfying choices.

Moo Goo Gai Pan

This dish features a mix of chicken and vegetables like mushrooms, broccoli, carrots, and water chestnuts in a light sauce. With only 160 calories and 15 grams of protein per cup, it is a low-calorie, protein-rich option.

Beef and Broccoli

A simple combination of stir-fried beef and broccoli, this dish is low in carbohydrates and high in protein. One cup provides 336 calories and 23 grams of protein. Opting for steamed broccoli and sauce on the side can reduce its fat content.

Chop Suey

Made from a mix of meat, eggs, and thinly sliced vegetables in a light sauce, chop suey is typically low in calories. A cup of pork chop suey contains 216 calories and 23 grams of protein. Choosing a lighter sauce can further reduce its fat and sugar content.

Baked Salmon

Baked salmon is a nutritious choice, high in protein and omega-3 fats. A 3-ounce portion has 156 calories and 21 grams of protein. Paired with steamed vegetables, it makes a well-rounded, healthy meal.

Moo Shu Vegetables

Featuring ingredients like shredded cabbage, mushrooms, carrots, and onions, moo shu vegetables are nutritious. One cup typically contains about 230 calories and 16 grams of protein. Opting for less sauce and skipping the pancakes can enhance its health benefits.

Kung Pao Chicken

A spicy Sichuan dish, kung pao chicken includes chicken, peanuts, chili peppers, and vegetables. It is high in protein and monounsaturated fats. Asking for extra vegetables and managing portion size can help control sodium intake.

Shrimp with Lobster Sauce

Despite the name, this dish contains shrimp in a fermented black bean sauce. It is relatively low in calories and high in protein, with 31 grams of protein and 279 calories per cup. Adding extra vegetables can increase its nutritional value.