Question 1

Is Chinese food high in calories?

Accepted Answer

Chinese food is quite high in calories, particularly dishes that are deep-fried or made with heavy sauces (6).

For example, orange chicken is a dish that is commonly found in Chinese restaurants that’s made by coating chicken pieces in batter and deep-frying them. This dish is also served with a thick orange-flavored sauce that contains a lot of sugar, cornstarch, and oils. It can easily exceed 1,000 calories in a single serving.

Let’s take another popular dish, General Tso’s chicken. Similar to orange chicken, this dish is deep-fried and served with a sweet and spicy sauce. A single serving of this dish can contain up to 1,300 calories.

Even some seemingly healthy Chinese dishes such as vegetable stir-fry or steamed dim sum can be high in calories. This is because they often contain added oils and sauces to enhance the flavor.

In addition, many Chinese restaurants serve quite large portions, which can contribute to an increased calorie intake.

You’re likely to find an all-you-can-eat buffet at many Chinese restaurants, which can be tempting, but this can also lead to overeating and consuming excessive calories.

Question 2

Is Chinese food OK for weight loss?

Accepted Answer

Chinese food can be a part of a weight loss diet, but it’s important to make the right choices (9). Meals such as steamed vegetables and protein, clear soups, and stir-fries with little to no added oil or sauces are excellent options for those who are looking to lose weight.

Some tips to make your Chinese food meal less calorific include:

Choosing steamed or boiled dishes rather than deep-fried ones
Asking for sauces on the side so you can control the amount you use
Filling up on vegetables and choosing protein options such as lean meats or tofu
Limiting the amount of rice or noodles you consume
Avoiding sugary drinks and opting for water or unsweetened tea instead.

Our guide to Chinese Herbs for Weight Loss has some more tips on how you can make healthy choices when preparing your meals.

Question 3

How healthy is the Chinese diet?

Accepted Answer

Traditional Chinese meals consist of a variety of vegetables, lean proteins, and small amounts of grains such as rice or noodles. These meals are typically well-balanced and can be healthy if they’re prepared with minimal added oils, sauces, and sugars.

However, in modern times, Chinese cuisine has been adapted to cater to Western tastes by adding more deep-fried dishes and heavy sauces. These foods are not only calorie-dense, they’re also high in unhealthy fats and sugars.

Ingredients such as MSG, which is used to enhance flavor in some Chinese dishes, may also have negative health effects if consumed regularly.

Therefore, the healthiness of a Chinese diet is dependent on individual food choices and portion control.

Question 4

Is Chinese food carb-heavy?

Accepted Answer

Chinese fast food dishes such as fried rice and chow mein are typically high in carbs due to their use of rice and noodles. Even the protein in these dishes is often coated in batter, which makes it a double carb load, not to mention the use of sauces that are high in sugar and cornstarch to thicken them.

However, as previously mentioned, traditional Chinese meals typically consist of a variety of vegetables, lean proteins, and small amounts of grains (9). These meals are not carb-heavy if prepared with minimal added oils and sauces.

Find out how to make low-carb meal swaps in our guide: Types of Rice

Question 5

What Chinese food has the lowest calories?

Accepted Answer

Dishes such as steamed chicken with vegetables, steamed fish, and steamed tofu are some of the lowest-calorie options on a Chinese food menu (9). These meals are high in protein and nutrients, but low in unhealthy fats and sugars.

Other healthy options include stir-fries with lean proteins such as beef or chicken and lots of vegetables, in addition to clear soups such as hot and sour soup or wonton soup.

Check out this steamed dumplings recipe for a tasty and low-calorie Chinese food option.

Nutrition