The 18 Healthiest Chinese Food Choices in 2025

The variety of clean protein, hearty grains and fresh vegetables that comprise your healthiest Chinese food provide feel-good satisfaction in nourishing dishes that are filled with flavor. Whether you frequent a family-owned eatery or make reservations at any of the better-known Chinese restaurant chains around the U.S., you’ll find an intriguing array of healthy Chinese food that upholds tradition while maintaining nutritional value.

With so many selections on the average Chinese food menu, which are the healthiest Chinese foods for keeping you on your path to wellness? Can you still enjoy a bowl of wonton noodle soup without compromising the principles of mindful eating?

To help you answer the question, "What is the healthiest Chinese takeout food?", we've rounded up 18 of the most healthy Chinese food options that are available at most restaurants and definitely don't skimp on flavor.

Read on if you want to discover the healthiest Chinese food that lets you eat out or dine in while staying on the straight and narrow. 

Jump to Section

• 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 offer takeout orders centered around greasy fried chicken or pork, which may lead you to wonder, “Is Chinese food healthy for you?” Though many dishes feature heavy ingredients in savory sauces with high sodium content, the healthiest Chinese foods contain a few fresh ingredients prepared with minimal processing.

Lighter combinations that make use of fish, noodles and vegetables comprise most of the healthiest Chinese food choices. Lean proteins like chicken can also be a good choice, however, meat-based dishes frequently come with heavier sauces that are often packed with salt, sugar or both.

Following a whole-foods approach when choosing the healthiest Chinese food and checking nutritional information for sodium and sugar content, as well as total saturated fat and calories, makes it simple to identify the most nutritious Chinese options wherever you dine.

When dishes comprise lean protein, lots of healthy vegetables and light sauces, yes, Chinese food can be healthy. To make your healthy Chinese meal even healthier, opt for brown rice over white where possible. Choosing dishes with healthy nuts like cashews can also be a good idea, adding a little extra protein and healthy fat to your Chinese food meal.

What Is the Healthiest Chinese Food Takeout?

Finding the healthiest Chinese food from the takeout menu means finding wholesome ingredients prepared with as little processing as possible. Clean proteins, rice and extra veggies to provide filling fiber and additional nutrients are your best bets. Choose steamed seafood, chicken, fish and tofu for your healthiest Chinese food.

To make your takeout adventures even more nutritionally beneficial, be sure to check the saturated fat, sugar and sodium content in any dish that catches your eye. Substitute white rice for brown rice whenever possible for a grain with denser nutrient content, and always ask for your sauces on the side to control your portion size and intake.

The 18 Healthiest Chinese Takeout Dishes

1. Chinese Eggplant

Eggplant may not be a vegetable that comes to mind first when considering your healthiest Chinese takeout options. But Chinese eggplant is a fiber-rich superstar, flavored with zesty vinegars and aromatic seasonings.

Resting on a bed of rice and sprinkled with sesame seeds, it’s an ideal stand-in for the carbohydrate-dense entrées you may be used to. It's also a great side dish to pair alongside some of the more protein-rich, healthiest Chinese food options.

2. Beef and Broccoli

The simplest combinations often result in the healthiest Chinese food, and a partnership like beef and broccoli tops the list. The timeless pairing of a satisfying protein with a leafy vegetable is a nourishing dish that delivers all the right macros, especially when served steamed and with minimal sauce.

If you're looking to control the recipe a little or simply want to re-create this healthy Chinese food at home, it's easy to conjure up your own keto beef and broccoli to fine-tune the nutritional profile.

3. Kung Pao Chicken

White meat in a recipe like kung pao chicken offers a naturally lean protein source when steamed or lightly stir-fried in a healthy oil. Peanuts and vegetables are on hand to ramp up the flavor, plus fiber and macronutrient content.

Not only is this one of the healthiest Chinese foods you can opt for, but it’s also one of the most popular possibilities around, available in just about any Chinese restaurant you frequent. 

Notably, this is one of the best entrées at Panda Express if you need healthy Chinese food on the go from a widely available chain.

4. Lettuce Wraps

Chopped chicken, pork, lean beef or even plant-based fillings like tofu, plus a spring vegetable mix, get paired together in fresh and crispy lettuce leaves for this next top pick among the healthiest Chinese food choices. 

This is one of the healthiest Chinese food options because it has lots of vegetables and minimal sauce, often with a dipping or pouring sauce provided on the side, allowing you to control portions.

With the ingredients mainly comprising vegetables and protein, lettuce wraps are also one of the best low-cal Chinese food options and make an excellent healthy appetizer if you're having a multi-course healthy Chinese food feast.

5. Shrimp Dishes

In addition to being a protein-dense addition to almost any of the other dishes on this list of the healthiest Chinese food choices, shrimp are high in iodine, a trace mineral that helps promote healthy thyroid activity for a balanced metabolism.

Order sautéed or steamed shrimp over noodles with a side of veggies — minus any heavy or sodium-rich sauces — and you’ll have a nourishing feast. Many restaurants also allow you to switch proteins in dishes, so you could ask for the menu protein to be switched out with shrimp in any of your favorite healthy Chinese food dishes.

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 secret is an even blend of noodles, vegetables, protein and sauce that creates flavor without becoming too fatty. Superfood cashew nuts add even more fiber and protein while contributing crunch and a smooth umami element.

8. Stir-Fry Vegetables

When your order features vegetables in the name, you know you’ll be digging into one of the healthiest Chinese foods available! Light stir-frying adds flavor to the veggies while keeping them crisp, which prevents potential vitamin loss from the steaming process.

Resting on a nest of brown rice and drizzled with soy sauce, it’s one of the healthiest Chinese food dishes for keeping nutrition front of mind. 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 can be seen in the mix of ingredients on the plate. With chicken as protein and a mélange of pea pods, mushrooms and water chestnuts for texture and nutrients, this is by far one of the healthiest Chinese food choices you can make.

Whether you’re dining out, ordering delivery or making your own homespun Asian dinner, this dish is not only healthy but also offers room for customization, meaning almost everyone can tweak this pick for the healthiest Chinese food to their tastes.

10. Steamed Potstickers

Skip the deep-fried egg rolls and go for potstickers instead to make your Chinese meal a more nutritious one. Even with a thin dough-based wrapper, hearty fillings cooked with steam instead of oil result in the healthiest traditional Chinese food choice of all.

This popular Chinese street food comprises little 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 highly versatile and suitable for almost everyone.

11. Egg Drop Soup

Soup is a great candidate for the healthiest Chinese food, filling you up without piling on the fat and calories. A mixture like egg drop soup goes even further, 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 tossing in pieces of tofu for added protein and fiber.

12. Cashew Chicken

Cashew chicken is by far one of the simplest and most flavorful answers to the question “What is the healthiest Chinese takeout?” Pieces of skinless white meat are nestled among steamed rice with crunchy cashews: a naturally satisfying blend of taste and texture.

Modest preparation and minimal ingredients help make this a top pick among the healthiest Chinese foods. A drop or two of teriyaki sauce will add a touch of sweetness and many restaurants will add chiles if you enjoy spicy food.

13. Mapo Tofu

Learning how to start eating healthy is much easier when you begin with a dish like mapo tofu. This Sichuan specialty tosses together tofu and minced beef in a fiery sauce that can be ordered on the side to manage your personal spice preferences.

Aside from a bit of green onion for garnish, there are no veggies in this one, so be sure to balance this pick for the healthiest Chinese food with a side order of fresh, steamed greens.

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.

It’s a nourishing combination that makes choosing the healthiest Chinese food easy and quick. 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. Corn starch thickens the concoction until it’s hearty enough to satisfy without sacrificing nutrition.

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. Egg Foo Young

Egg foo young is essentially a Chinese-style veggie omelette, though it’s important to know how the dish is prepared. Ask if it’s fried in oil to know whether you’re ordering one of the healthiest Chinese foods or making a more calorific choice.

Creating your own egg foo young at home may be an easier way to sustain the nutrition of these delicious ingredients. Yet, if you're in a pinch and need a high-protein, healthy Chinese food meal, this is a good order. While lots of egg foo yung recipes incorporate meat, most menus will also have a vegetarian version.

18. General Tso Tofu

Another of the healthiest Chinese food options that includes tofu is General Tso tofu. This top pick among the healthiest Chinese food dishes adds the sizzling sauce from less-healthy fried chicken to cubes of versatile soy curd for dazzling flavor and formidable spice.

Request your sauce on the side so you can adjust the heat incrementally to avoid overwhelming your taste buds. You could even try making General Tso tofu at home to have complete control over the ingredients.

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 your best strategy for making prime picks. Consider your options for the healthiest Chinese food wherever you eat by checking the menu online before heading out 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 stick to your health goals without sacrificing enjoyment. Thankfully, with the dishes outlined in this guide, it's never been easier to enjoy a guilt-free fix of your favorite takeout.

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.