Chinese takeout is a comfort food classic. It’s fast, flavorful, and hits the spot after a long day. But not all dishes are created equal—some pack in way more calories, oil, or sugar than you’d expect.
Others offer all the same flavor, just with a lighter touch and fresher ingredients.
This list breaks down what to skip and what to savor when you want takeout that doesn’t weigh you down.
1. General Tso’s Chicken
This dish is a deep-fried sugar bomb dressed up as dinner. Every nugget of chicken is battered and fried, then drenched in a sticky sauce loaded with sugar, soy, and sometimes cornstarch for extra shine.
A typical order has over 1,500 calories, more than a day’s worth of sodium, and barely a trace of vegetables. It’s tasty, yes—but it’s more dessert than main course.
2. Sweet And Sour Pork
Bright red sauce and crispy pork might look festive, but this is one of the heaviest items on the menu. The pork is deep-fried, then tossed in a syrupy glaze that’s often mostly sugar and vinegar.
What starts as protein quickly becomes a crunchy, cloying calorie overload. Even small portions leave you feeling greasy and overstuffed.
3. Orange Chicken
Crisp on the outside, tender inside, and dripping in a tangy-sweet glaze, orange chicken is hard to resist—and that’s the problem. The sauce contains heavy sugar and sodium, and the chicken is fried to start.
One serving often reaches 1,300 calories, not counting the rice it’s usually paired with. It’s fun for a bite or two, but a full plate becomes punishment by the end.
4. Crab Rangoon
These crispy pockets are stuffed with cream cheese and a hint of imitation crab, then deep-fried until blistered. They’re usually eaten as appetizers, but just a few can rack up over 400 calories.
Because they’re mostly fried dairy, they offer little nutritional value and leave you full before your actual meal even arrives.
5. Fried Egg Rolls
A single egg roll can exceed 200 calories—and nobody eats just one. The fillings vary but often include cabbage and pork, which get cooked down in oil before being wrapped in another layer of oil via the fryer.
Even veggie versions come out heavy. Dip them in sweet-and-sour sauce and the sugar content spikes, too.
6. Lo Mein with Pork
Soft wheat noodles get tossed in soy sauce, sesame oil, and often a generous slick of grease. Add slices of fatty pork and you’ve got a dish where every strand carries salt and oil.
A large portion can top 1,000 calories, with very few veggies to lighten things up. It tastes comforting but eats like a food coma.
7. Mongolian Beef
Tender beef, sweet soy glaze, and a bed of onions—this dish seems innocent enough. But the beef is usually marbled and stir-fried in oil, and the sauce is built on sugar and sodium.
There’s no freshness to balance the heaviness, and most versions clock in at over 1,200 calories with rice.
8. Sesame Chicken
This dish is often indistinguishable from General Tso’s, just with sesame seeds on top. It’s fried chicken in thick sauce that leans more sweet than savory.
The sugary glaze clings to every crevice, making the dish incredibly rich and high in both fat and carbs. There’s little room left for anything green.
9. Fried Rice With Shrimp Or Chicken
Fried rice sounds better than it is. The rice is cooked in oil, soy sauce, and often MSG, then mixed with small pieces of meat and maybe some peas or carrots.
Even a standard portion easily hits 800–1,000 calories. And since it’s mostly carbs and oil, it doesn’t fill you up for long.
10. Beef Chow Fun
Wide, slippery noodles soak up a dark soy-based sauce, tossed with beef and minimal vegetables. It’s a textural delight but nutritionally lopsided.
The noodles are pan-fried, which means they absorb oil, and the beef is often fattier than necessary. It’s delicious—but dense and greasy.
11. Steamed Chicken And Broccoli
This is as straightforward as takeout gets—lean chicken breast, bright green broccoli, and a light steaming to preserve texture and flavor. No added oils, no heavy sauce.
Ask for garlic sauce on the side and you can dip lightly instead of drenching. It’s clean, balanced, and satisfying without the crash.
12. Buddha’s Delight (Mixed Veggie Stir-Fry)
This dish is loaded with tofu, bok choy, carrots, snow peas, mushrooms, and water chestnuts—all lightly sautéed or steamed. It’s built around vegetables, not just flavored with them.
The sauce is typically light and soy-based, but you can always ask for less sodium. It’s hearty without being heavy.
13. Hot And Sour Soup
A small bowl is low in calories but rich in spice and tang. The broth includes vinegar, black pepper, tofu, bamboo shoots, and sometimes pork or egg.
It’s filling without feeling heavy, and the warming heat helps satisfy you early in the meal, curbing overordering.
14. Steamed Vegetable Dumplings
These dumplings skip the fryer and deliver soft, savory bites filled with cabbage, mushroom, or carrot. They’re often seasoned with garlic, scallions, and soy.
Paired with a vinegar dipping sauce, they’re full of umami but won’t weigh you down. A great starter or light main when served with soup.
15. Moo Goo Gai Pan
This chicken and mushroom stir-fry keeps the oil minimal and the ingredients clean. Snow peas, bok choy, and water chestnuts add freshness and crunch.
It’s lightly sauced, usually in a clear garlic or white wine base. One of the leanest protein-vegetable combinations on any takeout menu.
16. Steamed Brown Rice
Higher in fiber than white rice and less processed, brown rice helps balance heavier dishes. Its nutty flavor pairs well with stir-fries and doesn’t spike blood sugar as fast.
Order it instead of fried rice for an easy upgrade—your future self will thank you.
17. Szechuan String Beans
These blistered green beans are tossed with garlic, ginger, and sometimes minced pork, but even with oil, they stay relatively light.
They deliver deep flavor without deep frying, and the bold seasoning makes them feel indulgent without the cost to your health.
18. Egg Drop Soup
Made from chicken broth, egg ribbons, and scallions, this silky soup is soothing and low in calories. It’s often thickened slightly with cornstarch but remains one of the lighter takeout options.
A cup fills you up quickly and adds protein, making it a smart first course.
19. Steamed Shrimp With Snow Peas
Shrimp cooks fast and stays lean. When paired with snow peas and a light ginger-garlic sauce—or no sauce at all—it creates a clean, high-protein dish.
Ask for steamed preparation with sauce on the side to keep sodium in check. It’s delicate, quick to reheat, and perfect with brown rice.
20. Chicken Lettuce Wraps
Minced chicken stir-fried with garlic, mushrooms, and soy sauce, then served in crisp lettuce cups. The texture contrast is refreshing, and you control how much you eat.
These wraps are lower in carbs and feel interactive and fun. They’re proof that takeout can be flavorful and smart at the same time.