Navigating Chinese Takeout: Healthiest and Least Healthy Options Revealed

Chinese cuisine is experiencing a surge in popularity in Britain, with Sichuan-style restaurants and chains like Chopstix expanding their reach. While the perception of Chinese takeaway is often unhealthy, experts suggest that nutritious options are available with careful selection. Traditional Chinese diets can incorporate whole grains, lean proteins like tofu and fish, and fiber-rich pulses, but many common takeaway meals frequently involve deep-fried items, refined carbohydrates, and excessive amounts of oil, salt, and sugar.

Registered dietitian Nichola Ludlam-Raine and nutritionist Rob Hobson offer insights into making healthier choices from Chinese menus. They highlight dishes that provide a good balance of protein, fiber, and lower levels of fat and sugar, while also cautioning against high-calorie, high-sodium, and high-fat options.

Healthier Takeaway Choices

Chicken with mixed vegetable stir fry stands out as a good option, offering approximately 350 calories, 2g of saturated fat, 5g of sugar, 25g of protein, 5g of fiber, and 1.5g of salt per portion. Its lower calorie count and significant protein content help with satiety. Ludlam-Raine notes that this dish is typically prepared with lighter sauces like garlic, soy, or oyster sauce, but advises asking for the sauce on the side to control salt and sugar intake.

Steamed fish with ginger and spring onion, served with bok choy, is another recommended choice. A portion with the greens contains about 325 calories, 3g of saturated fat, 1g of sugar, 42g of protein, 1.5g fiber, and 1.6g of salt. Steaming minimizes added fat, and fish provides lean protein, with oily fish offering beneficial omega-3 fatty acids. Pairing it with plain rice can increase fiber content.

Beef with broccoli is also presented as a viable option, with around 347 calories, 4.1g of saturated fat, 2.7g of sugar, 22.6g of protein, 3g of fiber, and 2.4g of salt. While the beef itself offers protein, iron, zinc, and vitamin B12, the broccoli adds fiber and vitamin C. The primary concern is the salt content in the sauce, which can be managed by requesting it on the side.

Steamed vegetable dumplings can serve as a light main or starter, offering approximately 234 calories, 0.6g of saturated fat, 5.1g of sugar, 7.7g of protein, 4g of fiber, and 2.4g of salt per six dumplings. Their steamed preparation makes them a low-fat, relatively low-calorie choice. However, they may lack sufficient protein for a main meal and are best paired with other protein sources. The high salt count is often attributed to the accompanying soy sauce.

Wonton soup with fermented vegetables is suggested as a healthy starter. The soup with dumplings contains about 220 calories, 2g of saturated fat, 2g of sugar, 9g of protein, 1.5g of fiber, and 1.8g of salt, while the fermented vegetables add minimal calories but significant fiber. Fermented vegetables may support gut health. However, the combined salt content can be substantial, reaching up to 4.3g.

Dishes to Approach with Caution

Several popular dishes are identified as less healthy choices due to their high calorie, fat, sugar, and salt content.

Chicken chow mein is flagged for its high calorie count of around 817 calories per portion, with 6.5g of saturated fat, 1.7g of sugar, 5g of fiber, and a considerable 6.5g of salt. Experts suggest opting for a vegetable-heavy version, requesting less oil and sauce, and sharing the portion to mitigate its nutritional drawbacks.

Crispy shredded beef with prawn crackers is considered an indulgent choice. The beef alone can be around 580 calories with 8g of saturated fat and 25g of sugar, while prawn crackers add approximately 200 calories. Combined, this meal can exceed 780 calories and 10g of saturated fat, along with a significant portion of the daily salt allowance. The beef is typically battered and fried, contributing to its high fat and sugar content. Swapping prawn crackers for a vegetable side like steamed broccoli is recommended.

Crispy duck with pancakes and prawn toast also presents nutritional challenges. The duck skin adds fat, and hoisin sauce contributes sugar and salt. Prawn toast, being deep-fried bread with a prawn paste, is high in fat and calories, despite the lean protein from prawns.

Egg fried rice is noted for its high calorie count of approximately 679 per serving, with moderate fat and sugar but a significant 3.8g of salt. The white rice offers little fiber, and the frying process increases fat and calories. The protein content is also relatively low.

Crispy spring rolls are another item to be wary of. Two chicken or beef spring rolls can contain around 387 calories, 6.1g of saturated fat, and 1.9g of salt, representing a third of the daily recommended salt intake. Fresh or summer rolls, which are not fried, are a lighter alternative.