The 18 Healthiest Chinese Food Choices in 2025
The variety of lean protein, whole grains and vegetables in many Chinese dishes can fit into a balanced eating pattern and still deliver plenty of flavor. Whether you stop by a family-owned spot or order from a national chain in the United States, you can find healthy Chinese food options that reflect traditional flavors while supporting your nutrition goals.
With so many choices on a typical menu, it can be hard to know which dishes count as the healthiest Chinese food for your lifestyle. Can you still enjoy a bowl of wonton noodle soup and practice mindful eating at the same time?
To help answer the question, "What is the healthiest Chinese takeout food?" we’ve rounded up 18 examples of healthy Chinese food that are widely available and satisfying to order again and again.
Read on to discover some of the healthiest Chinese food choices that make it easier to enjoy takeout or dine in while staying aligned with your wellness plan.
- Is Chinese Food Healthy?
- The 18 Healthiest Chinese Takeout Dishes
- Learn To Cook Healthy Chinese Food
Is Chinese Food Healthy?
Many popular Chinese restaurant chains serve takeout meals that focus on fried chicken or pork, which can make you wonder, “Is Chinese food healthy for you?” While it’s true that some dishes are made with rich sauces high in sodium and added sugars, many of the healthiest Chinese foods rely on fresh ingredients and simple cooking methods.
Lighter dishes that highlight fish, noodles and vegetables often rank among the healthiest Chinese food choices. Lean proteins like chicken can also fit into a healthy meal, although chicken dishes are often paired with heavier sauces that add extra salt or sugar.
Choosing the healthiest Chinese food becomes easier when you follow a whole-foods approach. Checking nutritional information for sodium, sugar, saturated fat and calories can help you identify healthy Chinese food options no matter where you eat.
Dishes that combine lean protein, plenty of healthy vegetables and a lighter sauce can support a balanced diet, making it clear that Chinese food can be healthy. To make your meal even better for you, choose brown rice instead of white when it’s available. Adding healthy nuts like cashews can boost protein and provide heart-healthy fats that complement your meal.
What Is the Healthiest Chinese Food Takeout?
Choosing the healthiest Chinese food takeout often comes down to selecting dishes made with simple, whole ingredients and minimal processing. Lean proteins, rice and plenty of vegetables can help you stay full and add valuable nutrients. Steamed seafood, chicken, fish and tofu are some of the healthiest Chinese food options you’ll find on most menus.
To make your takeout even more nutritious, review the saturated fat, sugar and sodium content of the dishes you’re considering. Opt for brown rice over white rice when available for a higher fiber and nutrient content, and ask for sauces on the side so you can control how much you use.
The 18 Healthiest Chinese Takeout Dishes
1. Chinese Eggplant
Eggplant may not be the first dish you think of when considering your healthiest Chinese takeout options, but Chinese eggplant can be a nutrient-dense choice. It’s naturally high in fiber and often prepared with flavorful vinegars and aromatic seasonings.
Served over rice and topped with sesame seeds, Chinese eggplant can stand in for heavier, more carbohydrate-dense entrées. It also works well as a side dish alongside some of the more protein-rich choices among the healthiest Chinese food selections.
2. Beef and Broccoli
The simplest combinations often result in some of the healthiest Chinese food, and a classic pairing like beef and broccoli is a good example. The balance of protein from the beef and fiber-rich broccoli can support a satisfying meal, especially when the dish is steamed or stir-fried with a moderate amount of sauce.
If you're looking to control the ingredients or want to re-create this healthy Chinese food at home, it’s easy to make your own keto beef and broccoli by using a lower sugar sauce and using whole-grain rice or noodles.
3. Kung Pao Chicken
When made with white meat chicken, kung pao chicken can offer a lean protein source, especially when steamed or lightly stir-fried in a small amount of oil. The addition of peanuts and vegetables adds flavor, fiber and beneficial fats, which round out the dish nutritionally.
This dish ranks among the healthiest Chinese food choices when prepared with a lighter hand on the sauce. It’s also widely available, making it a popular option at many restaurants. Notably, it’s one of the best entrées at Panda Express if you’re looking for healthy Chinese food on the go.
4. Lettuce Wraps
Chopped chicken, pork, lean beef or plant-based fillings like tofu, plus a mix of spring vegetables, are tucked into fresh, crisp lettuce leaves for this next top pick among the healthiest Chinese food choices.
This can be one of the healthiest Chinese food options because it usually features plenty of vegetables and a relatively small amount of sauce, often with a dipping or pouring sauce served on the side so you can control how much you use.
With ingredients that are largely vegetables and protein, lettuce wraps can be one of the best low-cal Chinese food options and make an excellent lighter appetizer if you're planning a multi-course healthy Chinese food meal.
5. Shrimp Dishes
Shrimp can be a protein-rich addition to many of the dishes on this list of the healthiest Chinese food choices. They’re also a source of iodine, a trace mineral that supports normal thyroid function.
For a balanced meal, order sautéed or steamed shrimp served over noodles with a side of vegetables, and skip heavy or high-sodium sauces. Many restaurants also let you swap proteins in certain dishes, so you can ask to substitute shrimp in any of your favorite healthy Chinese food meals.
6. Buddha’s Delight
As a plant-based blend of tofu and lightly steamed veggies, Buddha’s Delight — or Lo Hon Jai — is not only one of the healthiest Chinese takeout choices on the menu, it’s also one that takes advantage of plant-based protein as a centerpiece.
Mushrooms, peapods and water chestnuts often accent the softer ingredients with a nutritious, vitamin-filled crunch that gives you a satisfying blend of textures. When looking for the best vegan fast food at Chinese restaurants, this dish is undoubtedly a top pick.
7. Chop Suey
Though chop suey often appears to be dressed in a heavy gravy-like sauce, this comforting stew-like combination is actually among the healthiest Chinese food options.
The key is balancing noodles, vegetables, protein and sauce to keep flavor high without excessive fat or sodium. Cashew nuts, when included, add extra protein, beneficial fats and a satisfying "superfood" crunch.
However, it’s worth noting that restaurant versions can vary widely. Some chop suey dishes are made with rich sauces that are high in sodium or added sugars. Choosing a lighter sauce or asking for sauce on the side can help keep this healthy Chinese food option in line with your nutritional goals.
8. Stir-Fry Vegetables
When your order features vegetables in the name, you can usually count on getting one of the healthiest Chinese foods available. Light stir-frying adds flavor while keeping many veggies crisp, which can help preserve texture and much of their vitamin content compared with longer cooking times.
Served over brown rice with a small amount of soy sauce, it can be one of the healthiest Chinese food dishes for keeping nutrition front of mind. To keep sodium in check, ask for light or reduced-sodium soy sauce and use it sparingly. If you want to add more protein, lean meats or tofu are great choices.
9. Moo Goo Gai Pan
The obvious nutrition in moo goo gai pan comes through in the mix of ingredients on the plate. With chicken as the main protein and a mélange of pea pods, mushrooms and water chestnuts for texture and nutrients, this dish is often one of the healthiest Chinese food choices you can make, especially when prepared with a lighter sauce.
Whether you’re dining out, ordering delivery or making your own homespun Asian dinner, this dish is not only versatile but also offers room for customization. You can ask for extra vegetables, less oil or sauce on the side, so almost everyone can tweak this pick for the healthiest Chinese food to fit their tastes and nutrition goals.
10. Steamed Potstickers
Skip the deep-fried egg rolls and go for steamed potstickers instead to help make your Chinese meal more nutritious. Even with a thin dough-based wrapper, fillings cooked with steam instead of deep frying are usually lower in fat and calories, which can make them one of the healthiest traditional Chinese food choices when you want a dumpling-style appetizer.
This popular Chinese street food features small dumplings stuffed with chicken or pork plus cabbage and mushrooms. You can also find plant-based versions and those with shrimp filling among many other varieties, making this pick for the healthiest Chinese food a versatile option that can suit many different preferences.
11. Egg Drop Soup
Soup is a strong candidate for the healthiest Chinese food, since broth-based bowls can help fill you up without adding too much fat or too many calories. A mixture like egg drop soup goes even further by adding protein-dense egg to the recipe.
If you’re going the homemade route, make your version even healthier by using low-sodium chicken broth and adding tofu or extra vegetables for more protein and nutrients.
12. Cashew Chicken
Cashew chicken can be one of the simplest and most flavorful answers to the question “What is the healthiest Chinese takeout?” When it is made with skinless white meat, plenty of vegetables and a reasonable portion of steamed rice, it offers a satisfying mix of protein, carbs and healthy fats from the cashews.
Modest preparation and minimal breading or deep frying help make this a strong pick among the healthiest Chinese foods. Ask for a lighter amount of sauce or sauce on the side, since teriyaki and similar sauces can be high in sodium and added sugar. Many restaurants will also add chiles if you enjoy spicy food, which boosts flavor without adding extra calories.
13. Mapo Tofu
Learning how to start eating healthy can include making room for dishes like mapo tofu. This Sichuan specialty combines tofu and minced beef in a spicy, flavorful sauce that you can sometimes ask to have served on the side or ordered mild to match your spice preferences.
Because the sauce can be high in oil and sodium and, aside from a bit of green onion for garnish, there are no other vegetables in the dish, it’s best to balance this pick for the healthiest Chinese food with a side order of fresh steamed greens or mixed vegetables. Pairing it with extra veggies and a moderate portion of rice can help mapo tofu fit into an overall healthy eating pattern.
14. Bean Sprouts
Lightly stir-fried bean sprouts turn out to be a straightforward yet viable candidate for the healthiest Chinese food option. The subtle flavor allows these mung bean sprouts to pick up the essence of your favorite seasonings and sauces easily.
You can spice them up in a number of ways that keep the nutritional content high while giving you a crispy plate of deliciousness. You can also request bean sprouts be added to almost any other dish, allowing you to improve the texture and nutritional profile of your favorite Chinese meal.
15. Steamed Rice
Need an easy-to-assemble meal when you aren’t certain of the nutritional content in other menu options? Go with an order of steamed rice topped with veggies and nuts, plus a little soy sauce for flavor.
Choosing brown or other whole-grain rice instead of white rice adds more fiber and nutrients, making this pick for the healthiest Chinese food even more balanced. If you want to add protein to this do-it-yourself choice among the healthiest Chinese foods, lean meat like chicken or plant-based tofu are a good call.
16. Hot and Sour Soup
Who says the healthiest Chinese takeout options on the menu have to be tame? With hot and sour soup as a selection, your taste buds will have plenty of excitement. Chicken stock seasoned with spicy ginger, tangy vinegar and warming pepper provides a broth you can fill with egg and tofu for protein.
Keep in mind that restaurant versions can be high in sodium due to soy sauce and seasoning, so it’s worth enjoying this soup in moderation if you're watching your salt intake. Conveniently, this is one of the healthiest items at Panda Express, with the chain's version including silken tofu, bamboo shoots and mushrooms in a chicken broth.
17. Steamed Fish with Ginger and Scallion
Steamed fish with ginger and scallion can be one of the healthiest Chinese foods when it is prepared with a light hand. The fish provides lean protein, while the ginger, scallion and a small amount of soy-based sauce add flavor without relying on heavy batter or deep frying.
Making a version of this dish at home lets you keep the nutrition in check by using fresh fish, plenty of aromatics and minimal oil or sauce. If you're in a pinch and need a high-protein, healthy Chinese food meal, this can be a solid order at many restaurants, especially if you ask for less sauce or sauce on the side to help manage sodium.
18. General Tso Tofu
General Tso tofu can be a flavorful option among the healthiest Chinese food choices when it is prepared with lightly stir-fried or baked tofu and a moderate amount of sauce. This dish takes the bold, sweet-spicy sauce often used with fried chicken and pairs it with protein-rich tofu for plenty of flavor and heat.
Because restaurant versions are often deep-fried and coated in a sauce that can be high in sugar and sodium, it is a good idea to request your sauce on the side or ask for a lighter amount so you can adjust how much you use. You could even try making General Tso tofu at home to have more control over the ingredients and keep it closer to healthy Chinese food standards by using less oil and adding extra vegetables.
Learn To Cook Healthy Chinese Food
It’s easy to top your table with the healthiest Chinese food options once you know the secrets to choosing from often vast Chinese food menus. And while dining out or getting healthy Chinese takeout is always great, learning to cook some of these healthy Asian food dishes yourself is fun as well.
Plus, when you cook at home, you can control all the ingredients, creating the healthiest Chinese food (and any other food you love) that meets all of your taste and dietary requirements and preferences.
If this sounds appealing, consider taking some cooking classes near you. Led by expert local chefs, you can pick up time-tested techniques, professional tricks and mouth-watering recipes for some of the healthiest Chinese food around. And if you can’t make one in person, try online cooking classes and tune in from home.
Having the healthiest Chinese food in mind before heading to your favorite restaurant is a smart strategy for making better-for-you picks. Consider your options for the healthiest Chinese food wherever you eat by checking the menu online before you go or highlighting items you know will be suitable on your takeout menu for easy reference.
The more familiar you become with the healthiest Chinese food choices available to you, the easier it will be to support your health goals without sacrificing enjoyment. With the dishes outlined in this guide, you can enjoy your favorite takeout in a way that fits your overall eating pattern.
For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.
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