Chinese takeaway can be unhealthy due to high levels of sodium, sugar, and unhealthy fats from deep-frying, sugary sauces (like sweet & sour), and large portions, but it's not inherently bad; healthier options exist like steamed dishes, stir-fries with less oil, and veggie-heavy sides, especially if you choose boiled rice over fried.
Many Chinese takeout options are high in salt, sugar, and fat, but you can build a nutrient-dense meal with some modifications. Start with vegetable-based appetizers and sides that aren't deep-fried, like steamed edamame, hot and sour soup, and garlic string beans.
For the healthiest Chinese takeout, choose steamed or stir-fried dishes with lean protein (chicken, shrimp, tofu) and lots of vegetables like broccoli, bok choy, or snow peas, opting for light sauces or sauce on the side to control sodium and sugar. Popular healthy choices include Moo Goo Gai Pan, Chicken/Shrimp with Broccoli, Steamed Dumplings, Lettuce Wraps, Buddha's Delight, and broth-based soups like Egg Drop or Wonton Soup, while avoiding deep-fried items and heavy, sweet sauces.
Worst: General Tso's Chicken
One order clocks in at around 1,500 calories and 88 grams of fat, and it delivers more sodium than you should get in a day. Other fried dishes to watch out for: sesame, orange, and sweet and sour chicken.
The worst takeaway foods are typically deep-fried items, heavily battered dishes, and meals loaded with processed carbs, unhealthy fats (saturated/trans), and excessive salt/sugar, like large pizzas (especially with stuffed crusts), deep-fried chicken/fish, creamy Indian curries (e.g., korma, butter chicken), sweet & sour pork/chicken balls, large burger meals with fries, and some Chinese dishes (like crispy beef/prawns), as they're high in calories, fat, and sodium, lacking nutrients.
The healthiest takeaway options in Australia focus on grilled/roasted lean proteins, loads of fresh veggies, and whole grains/brown rice, avoiding deep-fried items, creamy sauces, and excessive sodium. Top choices include Vietnamese rice paper rolls, Japanese sashimi/sushi (with less rice), grilled chicken/fish with salad, and Lebanese/Turkish kebabs with plenty of salad and hummus, while controlling sauce portions. Chains like Roll'd, Sumo Salad, Grill'd, Nando's, and Oporto offer good choices if you pick wisely.
A peanut butter and jelly sandwich (PB&J) adds about 33 minutes to your healthy lifespan per serving, according to a University of Michigan study that measured life expectancy impacts of over 5,850 foods using the Health Nutritional Index (HNI). This sandwich tops the list for adding time, with nuts and seeds also being highly beneficial (around 25 mins) and processed items like hot dogs subtracting time.
Chinese food and soups contain monosodium glutamate (MSG) as the main addictive ingredient. A sensitive individual may suffer from headache, giddiness, sweating, abdominal pain, and urticaria within a few hours of consumption of MSG.
The main reason why Chinese meals are often considered unhealthy is just because its most popular examples are typically served as fast food. Various noodles and stir-fried meals certainly have lots of fats, salt, and sugar in their recipes.
Although traditional Chinese meals are low-in fat and packed with vitamins and minerals, the dishes from your local Chinese restaurants and takeaways can be loaded with calories, because a lot of oil is used and many foods are deep-fried. It's also easy to over order and then eat too much as a result.
Fried rice can be both healthy and unhealthy, depending on the ingredients and preparation methods used. Traditional fried rice often contains a high amount of oil, sodium, and calories, which can be unhealthy if consumed frequently or in large portions.
A typical Chinese takeaway, consisting of a portion of vegetable spring rolls and sweet and sour chicken with egg fried rice, provides approximately 2,184 calories, 74 grams of total fat, 14 grams of saturated fat and 10 grams of salt.
There's no single "number 1" unhealthy food, but ultra-processed items like sugary drinks, processed meats (bacon, hot dogs), deep-fried foods (fries), and refined snacks (donuts, chips, sugary cereals) consistently top lists due to high sugar, salt, unhealthy fats, and additives linked to obesity, heart disease, and diabetes. These items offer little nutritional value while increasing risks for chronic diseases.
If you've ever eaten at a Chinese food restaurant or enjoyed Chinese food take-out in the United States, chances are that you've come across the ingredient MSG (monosodium glutamate). Of all the ingredients that make up Chinese cooking and the American Chinese cuisine experience, none are more representative than MSG.
MSG can cause headaches and other symptoms in some people. Drinking plenty of water can help flush MSG from your system. Avoid foods with added MSG if you are sensitive to it.
As a nutritional psychiatrist, I always try to avoid these five types of foods that can make you tired and stressed:
No, MSG isn't inherently "worse" than salt; in fact, it contains about one-third the sodium of table salt, making it a tool to reduce overall sodium intake while boosting savory (umami) flavor, though it still contains sodium and some people report sensitivity, so moderation and labeling are key. While excessive sodium from any source is linked to health issues, MSG can enhance flavor, potentially lowering the need for more salt, but it's not a complete salt replacement, and potassium-enriched salts are another sodium-reducing option.
The healthiest Chinese food options focus on steamed or stir-fried dishes with lean proteins (chicken, shrimp, tofu) and lots of vegetables, like Beef and Broccoli, Moo Goo Gai Pan, Chicken Lettuce Wraps, Buddha's Delight, or Steamed Dumplings. Key tips include choosing brown rice, asking for sauces on the side or light, avoiding deep-fried items, and prioritizing broths and fresh vegetables for nutrient-dense meals.
Rice is high in carbohydrates, yet an intriguing phenomenon is how many Chinese people stay slim despite regularly consuming it. The secret lies in a combination of key factors. Portion control is practiced diligently, ensuring that rice consumption is moderated.
For the healthiest Chinese takeout, choose steamed or stir-fried dishes with lean protein (chicken, shrimp, tofu) and lots of vegetables like broccoli, bok choy, or snow peas, opting for light sauces or sauce on the side to control sodium and sugar. Popular healthy choices include Moo Goo Gai Pan, Chicken/Shrimp with Broccoli, Steamed Dumplings, Lettuce Wraps, Buddha's Delight, and broth-based soups like Egg Drop or Wonton Soup, while avoiding deep-fried items and heavy, sweet sauces.
The 2-2-2 food rule is a simple guideline for leftover safety: get cooked food into the fridge within 2 hours, eat it within 2 days, or freeze it for up to 2 months to prevent bacteria growth, keeping it out of the temperature "danger zone" (40-140°F or 5-60°C).
According to a nutrition-themed study, every soft drink you consume shaves 12 minutes off your life, while each hot dog reduces your life expectancy by 36 minutes. Other processed foods that can cost you valuable time include pizza and mac and cheese, while the toll for a piece of bacon is six minutes.
Understanding the 3-3-3 Rule
Specifically, the rule suggests: Three balanced meals per day. Three hours between each meal. Three hours of movement per week.