Chinese takeout is a beloved American dining staple, but navigating the menu for lower-calorie options can be challenging. The good news? You don’t have to sacrifice flavor to enjoy a healthier Chinese food experience.
While many Americanized Chinese dishes are loaded with excess oil, sugar, and sodium, plenty of menu items offer genuine nutrition without compromising on taste. Understanding which dishes are naturally lower in calories and how to customize your order can transform your takeout experience.
Whether you’re counting calories for weight management or simply seeking more balanced meal choices, this guide will help you identify the lowest calorie Chinese food options available at most restaurants. We’ll explore specific dishes, preparation methods, and ordering strategies that keep your meal both satisfying and sensible.
Understanding Calories in Chinese Food
The calorie content in Chinese food varies dramatically based on cooking methods, ingredients, and portion sizes. Deep-fried dishes can easily exceed 1,000 calories per serving, while steamed or lightly stir-fried options typically range from 150-350 calories per cup.
Traditional Chinese cooking emphasizes balance and fresh ingredients, but American-Chinese adaptations often feature heavier sauces, larger portions, and more frying. Being aware of these differences helps you make informed choices when ordering.
The key to finding lowest calorie Chinese food lies in identifying dishes that feature lean proteins, abundant vegetables, and lighter cooking methods. Let’s explore the top options that deliver maximum flavor with minimum calories.
1. Steamed Dumplings
Steamed dumplings are among the lowest calorie appetizers you can order from a Chinese restaurant. Each medium dumpling contains approximately 40-50 calories, making them a smart choice for portion-controlled eating.
These delicate pockets typically contain seasoned pork, chicken, or vegetables wrapped in thin dough. By choosing steamed over fried versions, you eliminate unnecessary oil and can save 100-150 calories per serving of six dumplings.
When dipping, use soy sauce sparingly as it’s high in sodium. Consider asking for low-sodium soy sauce or mixing regular soy sauce with rice vinegar to reduce sodium intake while maintaining flavor. A small dish of chili oil on the side allows you to control added fats.
2. Hot and Sour Soup or Egg Drop Soup
Chinese soups are exceptional low-calorie starters that help fill you up before the main course. Hot and sour soup combines mushrooms, bamboo shoots, tofu, eggs, and ginger in a flavorful broth that contains only 65-90 calories per cup.
The vinegar and white pepper in hot and sour soup provide the characteristic tangy, spicy flavor without adding calories. The egg ribbons and tofu offer protein, while vegetables add fiber and nutrients.
Egg drop soup is even lighter, featuring whisked eggs cooked into silky ribbons in chicken broth. At roughly 65 calories per cup, it’s one of the absolute lowest calorie options available. Both soups keep you hydrated and satisfied, potentially helping you eat less of higher-calorie entrées.
Skip the fried wonton strips or crispy noodles sometimes offered as toppings, as these can add 50-100 unnecessary calories.
3. Moo Goo Gai Pan
Moo goo gai pan is a Cantonese-American dish featuring sliced chicken breast stir-fried with mushrooms, snow peas, water chestnuts, bamboo shoots, and other vegetables in a light white sauce.
One cup provides approximately 160-170 calories with 18 grams of protein, making it both filling and nutritious. The dish’s name translates to “mushrooms and sliced chicken,” reflecting its focus on lean protein and vegetables rather than heavy sauces or starches.
The variety of vegetables provides fiber, vitamins, and minerals while keeping calories low. The light sauce typically contains chicken broth, garlic, and cornstarch for thickening, which adds minimal calories compared to thicker, sweeter sauces.
To make this dish even healthier, request the sauce on the side so you can control how much you consume. Ask if they can add extra vegetables and use minimal oil in preparation.
4. Chicken and Broccoli
Chicken and broccoli is a straightforward, protein-rich option that ranks among the lowest calorie Chinese food entrées. One cup contains approximately 145-180 calories, 12-15 grams of protein, and 7 grams of fat.
This dish features tender chicken pieces and broccoli florets in a light brown sauce. The chicken provides lean protein for satiety, while broccoli delivers fiber, vitamin C, vitamin K, and numerous antioxidants.
The simplicity of this dish works in your favor from a calorie perspective. Without heavy battering, deep frying, or sugary glazes, you’re getting straightforward nutrition.
Request steamed broccoli instead of stir-fried to reduce oil content further. Ask for extra broccoli to increase the volume of your meal without significantly increasing calories, helping you feel fuller on fewer calories.
5. Beef and Broccoli
Similar to chicken and broccoli but with a heartier flavor, beef and broccoli contains tender beef slices and broccoli in a savory brown sauce. One cup provides approximately 220-260 calories and 15-20 grams of protein.
While slightly higher in calories than the chicken version due to fattier cuts of beef, this dish still qualifies as one of the lower-calorie options when compared to deep-fried alternatives. The beef provides iron, zinc, and B vitamins alongside protein.
The key to keeping this dish lower in calories is the preparation method. Beef and broccoli should be quickly stir-fried rather than deep-fried or coated in thick, sweet sauces.
To optimize this choice, ask if the restaurant can use leaner beef cuts, request extra broccoli, and have the sauce served on the side. Pair with steamed vegetables or brown rice rather than fried rice.
6. Chop Suey
Chop suey is an American-Chinese classic featuring meat (usually chicken, pork, or shrimp), eggs, and thinly sliced vegetables in a light sauce. A one-cup serving without noodles contains approximately 150-180 calories and provides 15-16 grams of protein.
This vegetable-forward dish typically includes bean sprouts, celery, cabbage, mushrooms, and water chestnuts, offering substantial volume with minimal calories. The high vegetable content provides fiber that promotes feelings of fullness.
Chop suey originated as a flexible dish designed to use available ingredients, which means you can often customize it extensively. Ask for extra vegetables, light sauce, and specific protein preferences.
Avoid versions served over crispy noodles, as this can add 200-300 calories. Instead, enjoy it over steamed rice or on its own as a low-carb option.
7. Moo Shu Vegetables
Moo shu vegetables showcases stir-fried cabbage, mushrooms, carrots, bamboo shoots, and other vegetables with scrambled eggs in a savory sauce. One cup contains approximately 150-200 calories when you skip the pancakes traditionally served alongside.
This dish is vegetable-dense, providing excellent nutrition from a variety of colorful produce. The eggs add protein and make the dish more satisfying, while the cabbage and mushrooms contribute volume without many calories.
Traditional moo shu is served with thin Mandarin pancakes and hoisin sauce for wrapping. While delicious, each pancake adds 80-100 calories, and hoisin sauce is high in sugar. Enjoy the vegetable mixture on its own or with a small amount of brown rice to keep calories in check.
If you do want the authentic experience with pancakes, limit yourself to one or two and use hoisin sauce very sparingly.
8. Kung Pao Chicken
This spicy Sichuan dish combines diced chicken with peanuts, dried chili peppers, and vegetables in a bold sauce. One cup contains approximately 200-240 calories, 16 grams of protein, and 11 grams of fat.
While not the absolute lowest calorie option, kung pao chicken earns its place on this list because the fats come primarily from peanuts, which provide heart-healthy monounsaturated fats, fiber, and vitamin E.
The dish delivers substantial protein from chicken along with beneficial compounds from garlic, ginger, and chili peppers. The vegetables—typically bell peppers, zucchini, and scallions—add nutrients and fiber.
Watch out for Americanized versions that include excessive sugar in the sauce. Request light sauce and ask if they can add extra vegetables to increase nutritional value. The spiciness may help you eat more slowly and feel satisfied with a smaller portion.
9. Shrimp with Garlic Sauce
Shrimp dishes are generally among the lowest calorie Chinese food options because shrimp is naturally low in calories and fat while high in protein. Shrimp with garlic sauce typically contains 180-220 calories per cup with approximately 20-25 grams of protein.
This dish features stir-fried shrimp with vegetables like water chestnuts, bamboo shoots, and mushrooms in a savory garlic-based sauce. Shrimp provides selenium, vitamin B12, and omega-3 fatty acids.
The garlic in this dish isn’t just flavorful—it also offers potential cardiovascular and immune system benefits. The vegetables add fiber and additional nutrients while keeping the calorie count reasonable.
Be aware that some restaurants prepare this dish with a significant amount of oil. Request less oil in preparation and ask for extra vegetables to create a more balanced, voluminous meal.
10. Buddha’s Delight (Mixed Vegetables)
Buddha’s Delight, also known as Luóhàn zhāi, is a vegetarian dish featuring an assortment of vegetables and sometimes tofu in a light sauce. This is often the single lowest calorie entrée available, with approximately 100-150 calories per cup.
Common ingredients include bok choy, snow peas, mushrooms, bamboo shoots, water chestnuts, carrots, and baby corn. Some versions include tofu or bean curd for added protein.
This dish provides exceptional nutrition per calorie, delivering fiber, vitamins, minerals, and antioxidants from the diverse vegetable selection. The variety of colors indicates a range of beneficial plant compounds.
If you’re looking for the absolute lowest calorie Chinese food option that still provides a satisfying meal, Buddha’s Delight is an excellent choice. Request tofu to be added for protein, and enjoy it with a side of brown rice for a complete, plant-based meal under 400 calories total.
Smart Ordering Strategies for Lower Calorie Meals
Beyond choosing specific dishes, how you order significantly impacts your meal’s calorie content. Use these strategies to keep your Chinese takeout as healthy as possible:
Request steamed, not fried: Whenever possible, choose steamed preparations over fried. This simple swap can save 200-400 calories per dish.
Ask for sauce on the side: Sauces can add 100-300 calories per serving. Having sauce on the side lets you control exactly how much you consume. Start with a tablespoon and add more only if needed.
Double the vegetables: Most restaurants will happily add extra vegetables to your dish for little or no additional charge. This increases meal volume and nutrition without significantly increasing calories.
Choose brown rice over white: While similar in calories, brown rice provides more fiber, which aids digestion and promotes fullness. Better yet, opt for steamed vegetables as your side instead of rice.
Watch portion sizes: Restaurant portions often contain 2-4 servings. Measure out one cup of your entrée and save the rest for another meal. This simple practice can immediately cut your calorie intake in half or more.
Skip the appetizers: Or choose soup instead of fried options like egg rolls, crab rangoon, or fried wontons, which can add 300-500 calories before your main dish arrives.
Cooking Methods Matter
Understanding how dishes are prepared helps you identify the lowest calorie Chinese food options. Here’s a quick guide to cooking methods from lowest to highest calorie impact:
Steaming: The lowest calorie cooking method, using only water vapor to cook food. No added fats means minimal extra calories.
Boiling: Similar to steaming, boiling adds no fat. Soups and boiled dumplings are excellent low-calorie choices.
Light stir-frying: When done properly with minimal oil and high heat, stir-frying can be relatively low in calories. The vegetables retain nutrients and the cooking time is brief.
Sautéing: Uses more oil than light stir-frying but less than deep-frying. Calorie content depends on how much oil the restaurant uses.
Deep-frying: The highest calorie cooking method. Deep-fried dishes can double or triple the calorie content of the base ingredients. Avoid items described as “crispy,” “golden,” or “crunchy,” which usually indicate deep-frying.
Don’t hesitate to ask your server about cooking methods. Most restaurants are willing to accommodate requests for lighter preparation.
Side Dishes That Keep Calories Low
Your side dish choice significantly impacts your meal’s total calorie count. Here are the lowest calorie Chinese food sides to consider:
Steamed vegetables: Often available as a side, steamed vegetables add virtually no calories (30-50 per cup) while providing nutrients and fiber.
Steamed brown rice: At approximately 215 calories per cup, brown rice is a reasonable side when portioned correctly. Measure out half a cup to keep calories around 110.
Cucumber salad: Refreshing and very low in calories (20-40 per serving), cucumber salad with rice vinegar makes an excellent side.
Edamame: These young soybeans provide protein and fiber with about 120 calories per half cup shelled.
Side of hot and sour soup: As mentioned earlier, soup is filling and low in calories (65-90 per cup).
Avoid these high-calorie sides: Fried rice (300-400 calories per cup), lo mein noodles (400-500 calories per cup), egg rolls (150-200 calories each), and crab rangoon (150-200 calories for three pieces).
Navigating Sauces for Fewer Calories
Sauces can transform a low-calorie dish into a caloric bomb. Here’s what you need to know about common Chinese food sauces:
Lowest calorie sauces: Light brown sauce, garlic sauce (when not oil-heavy), ginger sauce, and plain soy sauce contain 20-50 calories per tablespoon.
Moderate calorie sauces: Black bean sauce, oyster sauce, and hoisin sauce range from 35-60 calories per tablespoon but are often high in sodium and sugar.
Highest calorie sauces: General Tso’s sauce, orange sauce, sweet and sour sauce, and sesame sauce can contain 60-120 calories per tablespoon due to high sugar and oil content. These sauces are often used generously, potentially adding 300-500 calories to your meal.
The stickier and sweeter the sauce, the more sugar it contains. The shinier and thicker the sauce, the more oil it likely contains. Both factors increase calories significantly.
Always request sauce on the side and start with minimal amounts. You might be surprised how little sauce you actually need to enjoy your food.
Portion Control: The Hidden Key to Lower Calorie Takeout
Even the lowest calorie Chinese food becomes high-calorie when you eat excessive portions. Chinese restaurant servings are notoriously large, often containing 3-4 standard servings in a single takeout container.
The nutrition information for dishes discussed here is based on one-cup servings (approximately 200-240 grams). However, a typical takeout entrée container holds 3-4 cups, potentially tripling or quadrupling the calorie content.
Practical portion control strategies include:
Divide immediately: When your food arrives, portion out one cup (or your desired serving) before you start eating. Pack the rest away for future meals.
Share dishes: Order one or two entrées to share among multiple people rather than everyone getting individual entrées.
Use smaller plates: Transfer your portion to a regular-sized dinner plate rather than eating from the large takeout container. This helps you better gauge appropriate amounts.
Add volume with vegetables: Stretch your entrée by adding steamed vegetables, increasing the total volume without significantly increasing calories.
Eat mindfully: Put your fork down between bites, chew thoroughly, and pay attention to hunger and fullness cues. It takes 20 minutes for your brain to register fullness.
What to Avoid: Highest Calorie Chinese Food
Understanding which dishes to avoid is equally important as knowing the lowest calorie options. These items can contain 800-1,500 calories per serving:
General Tso’s chicken: Despite containing chicken, the deep-frying, heavy breading, and sugary sauce make this one of the highest calorie options at 800-1,000 calories per serving.
Orange chicken: Similar to General Tso’s, with battered and fried chicken in sweet sauce, containing 700-900 calories per serving.
Sesame chicken: Another fried and heavily sauced option with 700-850 calories per serving.
Sweet and sour pork: Deep-fried battered pork with thick, sugary sauce contains 600-800 calories per serving.
Crab rangoon: These cream cheese-filled fried wontons pack 150-200 calories into each small piece.
Fried rice: While tasty, fried rice contains 300-450 calories per cup with high sodium content and limited nutritional value.
Lo mein: These soft noodles stir-fried in oil contain 400-500 calories per cup with little protein or vegetables unless specifically added.
Egg rolls: These fried appetizers contain 150-200 calories each with minimal nutrition.
If you’re craving these dishes occasionally, enjoy them mindfully and in moderation. Consider sharing one order among several people as a taste rather than making them your main dish.
Making Your Favorite Dishes Healthier
You don’t have to completely give up dishes you love. Here’s how to make popular Chinese food items lower in calories:
If you love fried rice: Ask for steamed rice with a small amount of vegetables and egg mixed in. Request they use minimal oil. This modification can cut calories by 40-50%.
If you love orange chicken: Try kung pao chicken instead for similar spiciness and flavor without the deep-frying and heavy sweet sauce. Or ask if they can make orange chicken with grilled chicken instead of fried.
If you love lo mein: Choose dishes with steamed vegetables and ask for a side of soft noodles. Mix a small portion of noodles with lots of vegetables and protein from your entrée.
If you love egg rolls: Try spring rolls (fresh, not fried) or steamed dumplings as a lower-calorie alternative that still provides a satisfying appetizer.
If you love sweet sauces: Ask for light sauce or sauce on the side, then mix in a small amount. You’ll get the flavor you crave with fewer calories.
Building a Complete Low-Calorie Chinese Meal
Here’s how to construct a satisfying, complete Chinese takeout meal that stays under 600 calories:
Starter: Hot and sour soup or egg drop soup (1 cup, 65-90 calories)
Main dish: Any of the recommended entrées (1 cup, 150-280 calories)
Side: Steamed vegetables or ½ cup brown rice (30-110 calories)
Appetizer (optional): 3-4 steamed dumplings (120-160 calories)
This combination provides protein, fiber, vitamins, minerals, and satisfaction while keeping calories reasonable. You’ll likely feel comfortably full without the post-meal sluggishness that comes from oversized, high-calorie takeout meals.
Another example for a slightly higher calorie budget (700-800 calories):
Soup: Egg drop soup (1 cup, 65 calories)
Main: Kung pao chicken (1.5 cups, 300-360 calories)
Side: Steamed mixed vegetables (1 cup, 50 calories) + ½ cup brown rice (110 calories)
Appetizer: 4 steamed dumplings (160 calories)
Total: 685-745 calories with plenty of protein, fiber, and nutrients.
Restaurant Selection and Menu Scanning
Not all Chinese restaurants are created equal when it comes to healthy options. Here’s how to identify establishments that make ordering lowest calorie Chinese food easier:
Look for “healthy menu” sections: Many modern Chinese restaurants now include a dedicated section for lighter, lower-calorie options. These are usually clearly marked.
Check for steaming options: Restaurants that offer steamed dishes tend to be more health-conscious overall and may be more willing to accommodate special requests.
Read dish descriptions carefully: Words like “crispy,” “golden,” “breaded,” or “sweet” usually indicate higher calorie preparations. Look for “steamed,” “sautéed,” “light sauce,” or “vegetables” instead.
Ask questions: Don’t hesitate to ask servers about preparation methods, sauce ingredients, or possible modifications. Most restaurants want to accommodate customer preferences.
Consider authentic Chinese restaurants: Traditional Chinese restaurants often use lighter preparations than Americanized establishments, with less sugar and more vegetables in their dishes.
Addressing Common Concerns About Chinese Food
Is MSG a concern? Monosodium glutamate (MSG) is a flavor enhancer used in some Chinese restaurants. While it has been controversial, scientific research generally indicates it’s safe for most people when consumed in moderate amounts. However, some individuals report sensitivity to MSG. If concerned, simply ask if the restaurant uses MSG and request dishes be prepared without it. Many establishments have already eliminated MSG from their cooking.
What about sodium content? Sodium is a legitimate concern with Chinese takeout, as many dishes contain 1,000-2,000mg of sodium per serving (the daily recommended limit is 2,300mg). To reduce sodium: request low-sodium soy sauce, ask for light sauce, avoid adding extra soy sauce when eating, and balance high-sodium meals with lower-sodium foods throughout the day. Drinking extra water can also help your body process excess sodium.
Can I eat Chinese food while following special diets? Yes! Chinese restaurants can accommodate many dietary preferences. For low-carb diets, order proteins and vegetables without rice or noodles. For gluten-free diets, avoid soy sauce-based dishes or ask if they have gluten-free soy sauce (many now do). For vegetarian or vegan diets, Buddha’s Delight, vegetable chop suey, and moo shu vegetables are excellent options.
The Benefits of Choosing Lower Calorie Chinese Food
Making smarter choices when ordering Chinese takeout offers numerous benefits beyond simple calorie reduction:
Sustained energy: Lower-calorie dishes with balanced protein and vegetables prevent the energy crash that follows heavy, fried meals.
Better digestion: Steamed and lightly cooked foods are easier to digest than heavily fried options, reducing post-meal discomfort.
Improved nutrition: The dishes recommended here are naturally higher in vegetables, providing more vitamins, minerals, and antioxidants.
Weight management: Regularly choosing lower-calorie options helps maintain a healthy weight without feeling deprived of foods you enjoy.
Heart health: Reducing fried foods and heavy sauces means less saturated fat and cholesterol, supporting cardiovascular health.
Financial savings: When you properly portion takeout meals, one order can provide 2-3 meals instead of just one, stretching your food budget.
Conclusion
Finding the lowest calorie Chinese food options doesn’t mean sacrificing flavor or satisfaction. By choosing dishes that feature lean proteins, abundant vegetables, and lighter cooking methods, you can enjoy delicious Chinese takeout while supporting your health and wellness goals.
The key strategies include: selecting steamed or lightly stir-fried dishes, requesting sauce on the side, adding extra vegetables, watching portion sizes, and choosing smart sides like steamed vegetables or brown rice instead of fried options.
The ten dishes highlighted—steamed dumplings, hot and sour soup, egg drop soup, moo goo gai pan, chicken and broccoli, beef and broccoli, chop suey, moo shu vegetables, kung pao chicken, shrimp with garlic sauce, and Buddha’s Delight—offer excellent nutrition with reasonable calorie counts ranging from 40 to 280 calories per standard serving.
Remember that Chinese takeout can be part of a balanced, healthy diet when you make informed choices. Don’t hesitate to customize your order, ask questions about preparation, and advocate for what you want. Most restaurants are happy to accommodate reasonable requests.
With the information and strategies provided in this guide, you’re now equipped to navigate any Chinese restaurant menu confidently, enjoying flavorful, satisfying meals that align with your health goals. Your next Chinese food craving doesn’t have to derail your nutrition plans—it can be both delicious and sensible.
Sources:
- USDA FoodData Central – Nutritional Database
- American Heart Association – Nutrition Basics
- CDC – Nutrition Guidelines
- National Center for Biotechnology Information – Nutrition Research
- Academy of Nutrition and Dietetics
⚕️ Medical Disclaimer
This content is for informational purposes only and does not constitute medical advice. The information provided has not been evaluated by the Food and Drug Administration (FDA) and is not intended to diagnose, treat, cure, or prevent any disease.
Always consult with a qualified healthcare professional before making any changes to your diet, taking supplements, or starting any health regimen. Individual results may vary.