Craving Chinese food without the guilt of eating a hearty meal? Plenty of individuals face the same dilemma who are aspiring for a healthy diet or a reduction in weight and ask, What is the most salubrious Chinese food to order? Chinese food indeed has a lot to offer in the form of a refreshing plate of nutritious ingredients that can not only satisfy your appetite but also keep you healthy. Whether it’s Weight Watchers’ power, reduced sodium, or looking for Chinese food under 400 calories, there’s always the right choice for you.
Number one is the list of the 12 healthiest Chinese food delivery options, all of which are approved by registered dietitians. The choices are an excellent basis for the response to the question, Is Chinese food good for losing weight?
1. Moo Goo Gai Pan
Why itโs healthy: This dish is a killer in terms of its content of lean protein, being super low in energy, and yet makes a great source of the highest quality of vitamins provided by vegetables.
Estimated calories: ~280โ350 per serving
Moo Goo Gai Pan is a ‘Chinese stir-fry’ of Cantonese origin that is not heavy to eat. Sliced chicken, mushrooms, snow peas, bamboo shoots, and water chestnuts are used. One thing that makes it the healthiest dish among the Chinese takeout menus is the sauce. The sauce is thin, usually consisting of chicken broth, soy sauce, garlic, and ginger, which is much more diet-friendly than the thick and syrupy sauces of the sweet and sour or General Tso’s meals.
Want more fiber? Choose brown rice instead of white rice for extra whole grains. This would be a great choice for the Weight Watchers healthy Chinese food menu.
Tip: Moo Goo Gai Pan is a great low-calorie but high-protein Chinese food choice.
2. Steamed Fish and Vegetables
Why itโs healthy: A combination of lean protein and fiber, very low in fat
Estimated calories: ~300โ350 per serving
If your question is if Chinese food can be healthy for weight loss, then you should definitely try out this recipe. Steamed fish and vegetables are basically fresh and tasty dishes that people in China have been eating for a long time. The protein comes from the pure white fish, which is the best of all types for being lean, and the vegetables (for example, bok choy, carrots, and mushrooms) aid digestion.
Want to be within 400 calories? This is definitely one of the most characteristic Chinese foods under 400 calories and a good, healthy Chinese takeaway choice.
3. Szechuan Tofu
Why itโs healthy: Plant-based, anti-inflammatory, high in protein
Estimated calories: ~350โ400 per serving
Among the Chinese foods under 400 calories, Szechuan Tofu is a spicy-flavored delight that’s also low in calories and high in protein. Tofu has a big supply of plant-based protein, and garlic, chili, and ginger not only give flavor but also help in the reduction of inflammatory processes.
If you want to go vegan, this is an excellent choice for all the meat-loving people who are either on a diet or are looking for a way to take care of their heart. Besides, adding some stir-fried vegetables makes the dish even more attractive.
Great for: The people who want to know which are the healthiest Chinese dishes without meat.
4. Shrimp with Broccoli in Garlic Sauce
Why itโs healthy: It has a high protein and low-fat content and is ‘rich in antioxidants’
Estimated calories: ~300โ350 per serving
Shrimp with broccoli isn’t just delicious; it’s one of the ‘healthiest Chinese takeaway’ options. Shrimp not only give you clean and low-fat proteins but are also rich in selenium, while the broccoli dishes are high in fiber and antioxidants.
And a little white or brown rice on the side will also bring some balance. Please give attention to the fact that the overall calorie count is still weight loss-friendly, despite the fact that it has the sauce.
Weight Watchers tip: Shrimp is generally a low-points product, and consequently, this is one of Weight Watchers fans’ most loved Chinese healthy food choices.
5. Beef and Broccoli
Why itโs healthy: itโs rich in protein, iron, and dietary fiber
Estimated calories: ~320โ400 per serving
If you are a big fan of beef and want to know what the healthiest Chinese dish to order is, then there is an easy โanswerโ โBeef and Broccoli.โ This dish not only includes cuts of beef that are low in fat, like ‘flank steak’ and sirloin, but it is also cooked with iron-rich beef and vitamin-laden broccoli.
To lower the sodium, you might either request a milder sauce or check if the restaurant can provide you with ‘reduced-sodium soy sauce’. Besides, partner it with steamed brown rice to get the whole grain benefits.
Great for: People looking for low-calorie, high-protein Chinese foods.
6. Chicken with Bok Choy
Why itโs healthy: Lean protein meets vitamin-rich greens
Estimated calories: ~280โ360 per serving
Itโs actually the case that something that is of great value is somewhat underestimated in society. One of such valuable and underrated things is a plant named bok choy, which is a kind of Chinese cabbage. We can’t help but mention that it is filled with vitamins A and C. The combination of bok choy plus lean chicken breast that has been stir-fried is definitely one of the most nutritious Chinese foods under 400 calories.
If the choice is missing from the menu, inquire if the chef will substitute bok choy for another mealโitโs fully stocked in the kitchen most times.
7. Egg Drop Soup
Why itโs healthy: Low in calories, high in protein
Estimated calories: ~70โ100 per cup
Need a warming dish to start off your meal that won’t make you eat too much afterward? Then the answer is surely egg drop soup, which won’t just be the lowest-calorie food from the Chinese cuisine, but it will also aid in your digestion. The soup is typically made with real eggs, a light broth, and, if anything, some scallions or ginger for the anti-inflammatory effects they have.
Do away with the deep-fried crunchy noodles and enjoy this soup with an entrรฉe that is mostly made up of vegetables for a low-calorie, high-protein Chinese food combination.
8. Spring Rolls
Why itโs healthy: Lighter than egg rolls, vegetable-stuffed
Estimated calories: ~80โ120 per roll
Spring rolls, wrapped in rice paper and stuffed with fresh veggies, can be a great choice rather than fatty starters. They contain less fat and calories, so they are a perfect match for those who are looking for Chinese food under 400 calories as part of a multi-course meal.
Tip: To avoid consuming too many calories, divide them with the others at the table!
9. Cucumber Salad
Why itโs healthy: It’s a cool and refreshing salad with low calories, water, and dietary fiber
Estimated calories: ~100โ150 per serving
Cucumber salad is an ‘ideal appetizer’ for a meal. It has a tangy flavor with the mix of vinegar, soy sauce, garlic, and chili flakes that gives a filling and refreshing feeling at the same time as keeping it light and tasty.
This is an innovative solution for people who are trying hard to come up with healthy Chinese food options. Weight Watchers works with flavor and crunch.
10. Steamed Dumplings
Why itโs healthy: It is a fact that steamed dumplings are not only lower in fat as compared to fried dumplings, but they are also more customizable in terms of protein
Estimated calories: ~200โ250 for 4 dumplings
Green peas, cabbage, and pork or prawns are some examples of the fillings for steamed dumplings that are perfect for an appetizer or a light meal. The dish becomes the healthiest Chinese food takeout if you make wise choices of the ingredients and how you cook them.
Do you want to make the combination even lighter? You can choose ‘shrimp or vegetable dumplings’ and take green vegetables or miso soup as a side for a ‘full meal’ of less than 400 calories.
11. Lo Mein or Chow Fun with Veggies + Protein
Why itโs healthy: It provides balance by providing both the needed level of carbohydrates and protein
Estimated calories: ~350โ450 (portion-dependent)
Are you in the mood for some ‘steaming hot noodles’? You can still savor your favorite noodles without losing your well-being. Lo mein and chow fun are the two kinds of Chinese takeout that can turn into healthy options if additional vegetables and lean proteins like chicken or shrimp are added to your order. Need more flexibility? Buy a plate of vegetarian lo mein and then pair it with a protein-rich main dish such as boiled fish or shrimp and broccoli.
Great for: People who are looking for calorie-rich Chinese food takeout that tastes good and is filling at the same time.
12. White or Brown Rice
Why itโs healthy: One that is balanced and fueling you with energy
Estimated calories: ~200โ220 per cup (white), ~215โ240 per cup (brown)
White rice still has its merits! Brown rice is definitely a better source of fiber, but all types can be a part of a nutritious meal. The important thing is to be moderate in eating. Do not just consume riceโyou should also enjoy the protein and the veggies on your plate.
This is good for anyone who is bargaining for Chinese food takeout or making a count of the Weight Watchers point system.
Bonus Tips to Keep Your Chinese Takeout Healthy
- Watch your sauces. Honey and syrupy sauces can be loaded with sugar and sodium, so better ask for “light sauce” or less sauce if that can be done.
- Ask for more veggies. Be clear about demanding more vegetables. They do not cause the calories to mount up, and they give a full sensation.
- Share your order. Serve the food on the table in communal style. In this way, you can taste a variety of dishes without eating a lot.
- Hydrate well: The majority of meals are rich in salt, so do not forget to always drink water with your meal.
Final Thoughts: Is Chinese Food Healthy for Weight Loss?
Exactly โ if you take your pick appropriately. The reality is that lots of Chinese takeout options can be a source of nutrition and great satisfaction once you figure out what to order. Opt for the ones that have not only lean proteins and a lot of vegetables but also lighter sauces. In case you are following a diet where you count food by the number of calories, looking for such Chinese food as low-calorie and high-protein chicken, or checking the menu of healthy Chinese food for Weight Watchers, you will get a list of dishes that will be the right choices for you, and they will also be delicious if you are smart.
Consider this: When you eat healthily, observe that you need to strive for the right balance, not competence. You can still treat yourself to something delicious and then follow it up with a better choice later.
