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Top 14 Healthiest Chinese Food Takeout Options

In some Chinese foods, even after a single serving, sodium exceeds the average daily usage of 2300 milligrams. When we consume too much, sodium causes trouble for our hearts, skin, weight, and blood pressure. Moreover, Chinese food is often filled with hidden calories.

As a side note, there are some healthy takeout options for those craving Chinese food. And you will be able to adjust menu items according to your preferences. Moreover, if you scan the menu, you’ll often find a section with choices lower in fat, sugar, and salt. Going with it is the better option.

We have listed 14 healthiest low-calorie Chinese food options to fulfil your goals.

5 Best Healthiest Chinese Food Takeout Options

1. Healthiest Chinese Food: Steamed dumplings

Chinese Food - Steamed dumplings
Steamed dumplings

Typical fillings include pork, shrimp, or vegetables. This item comes in both fried and steamed varieties, but it’s important to note that the steamed version is healthier.

Another thing to keep in mind is that a soy sauce-based dipping sauce is low in calories, but it also contains too much sodium. So, the next time we eat this, we should be mindful and consider skipping the sauce if we need to reduce our sodium intake; otherwise, we can enjoy it as is.

Nutritional Content (37g)

  • Low in calories: A typical serving contains around 67 calories.
  •  Rich in protein (3.6g): Contributing to muscle health and keeping you satiated.
  •  Moderate carbs (7.7g): The dough provides energy without excessive carbohydrates.

Health Benefits

  • Balanced: Offers a blend of protein, healthy fats, and carbohydrates.
  • Micronutrients: Ingredients like vegetables add vitamins and minerals.
  • Lower Fat: Steaming retains nutrients while reducing the need for added fats.

Tip: If you have a salt sensitivity, you should limit your intake of soy sauce-based dipping sauce because it is low in calories but high in sodium.

2. Moo Goo Gai Pan

Healthiest chinese food - MOO GOO GAI PAN

Moo Goo Gai Pan is a Chinese stir-fried chicken and mushroom dish that blends flavors and textures perfectly. Because it features lean chicken, it contains very few calories compared to other meals, making it a healthier option. Additionally, it provides protein, contributing to a more nutritious meal. However, it’s important to note that the sauces used can be high in salt and sugar, which may negatively impact our health.


  • Chicken breast: Lean protein source
  • Fresh mushrooms: Packed with vitamins and antioxidants
  • Bok choy: Rich in vitamins A and C
  • Water chestnuts: Crunchy texture, low in calories

Nutritional Content (216g)

  • Low in saturated fats (0.8g)
  • High protein content supports muscle health (18g)
  • Mushrooms offer immune-boosting benefits
  • Bok choy contributes to bone health

Moo Goo Gai Pan is not just a delicious dish but a wholesome meal that balances proteins, vitamins, and minerals.

3. Buddha’s Delight


Buddha’s Delight, also known as Luohan Zhai, is a vegetarian dish with a rich history in Chinese cuisine. This wholesome meal includes various vegetables, tofu, mushrooms, and other plant-based ingredients.

Let’s understand into the nutritional content and potential health benefits of its key components:


Tofu: High in protein, iron, and calcium, tofu is a versatile meat substitute.

Mushrooms: Rich in vitamins, minerals, and antioxidants.

Bamboo Shoots: Low in calories and high in fiber.

Water Chestnuts: Low in calories, a good source of potassium and fiber.

Seaweed: Rich in iodine, vitamins, and minerals.

Nutritional Content (210g)

  • Total fat (12g): Moderate
  • Protein (9g): Moderate
  • 199 calories: Moderate

Incorporating Buddha’s Delight into your diet can contribute to a well-rounded, plant-based lifestyle. Embrace its diverse ingredients, and make mindful choices to enhance the taste and nutritional value of this delightful dish.

4. Kung pao chicken

Chinese Food - Kung pao chicken
Kung pao chicken

Kung Pao Chicken is a flavorful Chinese dish with a perfect balance of sweet, spicy, and savory flavors.

It contains chicken and peanuts, providing not only protein and micronutrients but also heart-healthy monounsaturated fats. The food may sometimes contain high levels of salt, so we need to be aware of that. To reduce salt intake, you can either reduce your portion size or request a low-salt meal from the restaurant.


  • Chicken: Lean protein source.
  • Peanuts: Good source of healthy fats.
  • Vegetables: Provide essential vitamins and minerals.
  • Ginger and Garlic: Boost immune function.

Nutritional Content (604g)

  • Protein (59g): Supports muscle health.
  • Healthy Fats (42g): Beneficial for heart health.
  • Vitamins and Minerals: Contribute to overall well-being.

Health Benefits

  • Protein aids in muscle repair and growth.
  • Peanuts contain monounsaturated fats, promoting heart health.
  • Vegetables offer antioxidants for immune support.


  • Watch portion sizes for calorie control.
  • Be mindful of sodium intake.

Kung Pao Chicken, when prepared thoughtfully, can be a delicious and nutritious option. Balance ingredients, control portions, and consider healthier side choices for a satisfying and wholesome meal.

5. Eggplant with garlic sauce

low calorie chinese food: Eggplant with garlic sauce
Eggplant with garlic sauce

Eggplant with garlic sauce is a savory and flavorful dish in Asian cuisine. The star ingredient, eggplant, is rich in fiber, vitamins, and minerals, promoting digestive health and providing antioxidants. Eggplant with garlic sauce also contains garlic, ginger, and peppers, which are high in nutrients. Another thing to keep in mind is that brown rice can be used instead of white rice because it is higher in fiber.


  • Eggplant: High in fiber and low in calories.
  • Garlic: Boosts the immune system and has anti-inflammatory properties.
  • Soy Sauce: Adds umami flavor and is a source of protein.
  • Ginger: Aids digestion and adds a zesty kick.

Nutritional Content (241g)

  • Calories (198): Moderate
  • Fiber (5.4g): High
  • Protein (3.4g): Moderate

Health Benefits

  • Supports heart health due to low saturated fat content.
  • It may aid weight management due to low-calorie density.
  • Provides essential nutrients for overall well-being.

Elevate your dining experience with this nutritious and delicious Eggplant with Garlic Sauce, making mindful choices for a wholesome meal.

Tips: If you’re choosing brown rice as a side dish, you’ll increase the fiber content of your meal and get an extra serving of whole grains.

6. Panda Express: Grilled Teriyaki Chicken

Panda Express: Grilled Teriyaki Chicken
Panda Express: Grilled Teriyaki Chicken

Indulge in Panda Express’s Grilled Teriyaki Chicken, a savory delight that combines tender grilled chicken with a flavorful teriyaki glaze. This dish perfectly balances sweet and savory, creating a mouthwatering experience.

Nutritional Content (60z)

Each serving provides a protein boost with around 280 calories, making it a satisfying option. The grilled preparation helps keep the dish lean, while the teriyaki glaze adds a burst of taste without excessive calories.

Health Benefits

Grilled chicken is a lean protein source essential for muscle health, and teriyaki glaze, often containing soy sauce, may contribute to heart health. The dish is good for those seeking a balance between taste and nutrition.

Panda Express’s Grilled Teriyaki Chicken offers a tasty and relatively healthy option, making it a delightful choice for those seeking a balanced meal.

7. Pei Wei: Kung Pao Steamed Shrimp

Pei Wei: Kung Pao Steamed Shrimp
Pei Wei: Kung Pao Steamed Shrimp

Indulge in Pei Wei’s delectable Kung Pao Steamed Shrimp – a savory blend of succulent shrimp, crunchy peanuts, and crisp vegetables, all perfectly steamed to retain their natural flavors.

Nutritional Content (151g)

Medium in calories (304) and rich in protein (18g), shrimp provides a healthy dose of omega-3 fatty acids for heart health. Peanuts add beneficial monounsaturated fats (7.6g), while vegetables contribute essential vitamins and minerals.

Health Benefits

This dish boasts a balance of lean protein, healthy fats, and nutrient-packed veggies, promoting muscle growth, satiety, and overall well-being. The steaming method preserves nutrients, making it a wholesome choice.

Pei Wei’s Kung Pao Steamed Shrimp is a flavorful, nutritionally balanced option. You can savor this dish guilt-free with mindful choices and slight modifications, contributing to your overall health and wellness.

8. Moo shu pork

Moo Shu Pork
Moo shu pork

Moo Shu Pork is a savory Chinese dish featuring thinly sliced pork, mushrooms, cabbage, and other vegetables. It’s traditionally served with Mandarin pancakes and hoisin sauce.


  • Pork: A good source of protein and B vitamins.
  • Cabbage: Rich in fiber, vitamins C and K.
  • Mushrooms: Provide antioxidants and immune-boosting properties.

Nutritional Content (154g)

  • Protein (20g): Essential for muscle repair.
  • Fiber (1.5g): Supports digestion and helps maintain a healthy weight.
  • Vitamins: Contribute to overall well-being.

Health Benefits

  • Balanced Nutrition: Moo Shu Pork offers a mix of proteins, fibers, and vitamins.
  • Low in Calories: Consuming in moderation can be a part of a calorie-conscious diet.

Enjoy Moo Shu Pork in moderation as part of a well-balanced diet for a delicious and nutritious meal.

9. Pei Wei: Thai Dynamite with Steamed Shrimp

Pei Wei: Thai Dynamite with Steamed Shrimp
Pei Wei

Pei Wei’s Thai Dynamite with Steamed Shrimp is a flavorful dish with balanced protein and vibrant flavors. The plate features succulent steamed shrimp, wok-seared with colorful vegetables and tossed in a zesty Thai dynamite sauce.

Nutritional Content (1 serving)

This dish is a good source of lean protein (3g) from shrimp, which is essential for muscle health. The vegetables provide vital nutrients, and the Thai dynamite sauce adds flavor without excessive calories (240).

Health Benefits

Shrimp is rich in omega-3 fatty acids, promoting heart health. Vegetables contribute fiber, aiding digestion and supporting overall well-being.

Remember, moderation and balance are essential for a wholesome dining experience. Enjoy your meal!

10. Panda Express: Broccoli Beef

Panda Express: Broccoli Beef
Panda Express Broccoli Beef

Savor the delightful combination of tender beef strips, and crisp broccoli florets stir-fried to perfection in a savory, slightly sweet sauce.

Nutritional Content (5.4 oz)

  • Calories: 150 cal
  • Protein: 9g
  • Carbohydrates: 13g
  • Fat: 7g

Enjoy a delicious and balanced meal with Panda Express Broccoli Beef, making mindful choices for a healthier dining experience.

Tip: The meal is less than 600 calories, even if you eat a side dish of steamed brown rice.

11. Steamed vegetables

Steamed vegetables
Steamed vegetables

Steamed vegetables are a nutritional powerhouse, preserving vital vitamins and minerals that can be lost in other cooking methods. Here’s a brief guide to enhance your burned veggie experience.

Nutritional Content (140g)

Packed with essential nutrients like fiber (), vitamins (A, C, K), and minerals (potassium, iron), steamed vegetables contribute to overall well-being and support a robust immune system.

Health Benefits

  1. Weight Management: Low in calories, steamed veggies aid in weight management by providing a satisfying, nutrient-dense option.
  2. Heart Health: Potassium-rich vegetables support heart health by regulating blood pressure.
  3. Digestive Health: The fiber content aids digestion, promoting a healthy gut.

Steamed vegetables are not only a culinary delight but also a health-conscious choice. Experiment with different veggies, sauces, and pairings to create nutritious and delicious meals.

12. Baked fish

Baked fish
Baked salmon

Baked Lemon Herb Tilapia

Description: Succulent tilapia seasoned with a blend of fresh herbs and zesty lemon, baked to perfection.

Nutritional Content: High in protein, low in saturated fats. Tilapia provides essential omega-3 fatty acids for heart health.

Health Benefits: Supports cardiovascular health and aids in muscle repair and growth.

Sides: Roasted vegetables (broccoli, carrots) for added fiber and vitamins.

Sauce: Drizzle olive oil-based lemon herb sauce for extra flavor without excessive calories.

Tips: Opt for whole-grain side options for added fiber and nutrients.

Baked Salmon with Dill

Flaky salmon seasoned with dill and baked for a delectable and nutritious meal.

Nutritional Content: Rich in omega-3 fatty acids, high-quality protein, and vitamin D.

Health Benefits: Promotes heart health, boosts immune system, supports bone health.

Sides: Quinoa salad with mixed greens for a nutrient-packed side dish.

Sauce: Greek yogurt-based dill sauce for a creamy texture with a dose of probiotics.

Tips: Choose wild-caught salmon for a higher omega-3 content.

Baked Cod with Mediterranean Veggies

Description: Cod fillets paired with Mediterranean vegetables and baked for a flavorful dish.

Nutritional Content: Lean protein from cod, antioxidants from veggies.

Health Benefits: Supports muscle health, aids digestion, and provides a variety of vitamins and minerals.

Sides: Couscous for a quick-cooking, low-fat grain option.

Sauce: Tomato and olive tapenade for a burst of Mediterranean flavors.

Tips: Use extra virgin olive oil for added heart-healthy fats.

By incorporating these suggestions, you’ll enjoy delicious baked fish and reap the nutritional benefits of a well-rounded and health-conscious dining experience.

13. Egg drop soup

Egg Drop Soup
Egg drop soup

Egg drop soup is a simple and comforting Chinese dish featuring beaten eggs poured into hot broth, creating silky ribbons. This low-calorie, high-protein soup is easy to prepare and highly customizable.

Nutritional Content (500g)

Rich in protein (8.5g) from eggs, the soup is also low in calories (113 cal). It contains essential nutrients like vitamins B12 and D and minerals such as iron.

Health Benefits

  1. Protein Boost: Supports muscle health and helps with satiety.
  2. Low-Calorie Option: Ideal for those watching their calorie intake.
  3. Nutrient-Rich: Provides essential vitamins and minerals for overall well-being.

Egg drop soup, when prepared thoughtfully, can be a nutritious and satisfying addition to your menu. Customize it with nutrient-rich ingredients and pair it with complementary side items for a balanced experience.

14. Egg foo young

Egg foo young
Egg foo young

Egg Foo Young is a Chinese-American dish featuring an omelette-like patty made with beaten eggs, vegetables, and sometimes meat or seafood. It’s typically served with a savory brown gravy.

Nutritional Content (275g)

Egg Foo Young is a good source of protein (24g) from eggs and added meats. Vegetables enhance the dish with fiber (1.4g), vitamins, and minerals. However, the gravy can contribute to higher sodium (685mg) content.

Health Benefits

Eggs provide essential amino acids, supporting muscle health. Vegetables offer antioxidants for overall well-being. Opting for lean proteins and more veggies can make it a healthier choice.

Egg Foo Young can be a balanced meal with mindful ingredient choices and cooking methods.


The best way to lower the carbohydrate content of Chinese cuisine, whether prepared at home or in a restaurant, is to avoid rice and noodles, thick and sweet sauces, and meats battered with flour.

With these tips, you can still enjoy a healthy Chinese meal while keeping your carb intake low.

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