You’re sitting at your favorite Chinese restaurant, menu in hand, stomach growling—and suddenly, decision paralysis hits. Do you go for that irresistible plate of General Tso’s chicken, or should you try something that won’t leave you feeling like you just swallowed a brick of grease and regret?
We’ve all been there. Chinese food is beloved for its bold flavors, rich sauces, and comforting textures—but it can also be a nutritional minefield if you’re not careful. The good news? You don’t have to ditch your favorite takeout spot to eat smart.
While some dishes are absolutely drenched in sugar, salt, and deep-fried goodness, others are surprisingly wholesome—packed with lean protein, fiber-rich veggies, and lighter sauces that still deliver big flavor.
It’s all about knowing what to look for—and what to steer clear of. This guide breaks down the 10 unhealthiest and 10 healthiest foods you’re likely to find at a Chinese restaurant.
We’re talking everything from those crispy, golden egg rolls (spoiler alert: they didn’t make the healthy list) to stir-fried veggie dishes that won’t weigh you down.
Whether you’re watching your sodium, avoiding hidden sugars, or just trying to avoid that post-takeout slump, we’ve got you covered. So before you hit “order” on that delivery app or dive into the buffet line, take a moment to read through these picks.
You might be surprised by which dishes made the naughty list—and which ones are secretly good for you. And hey, no judgment if you still go for the orange chicken—just maybe balance it out with some steamed broccoli on the side.
1. General Tso’s Chicken
Despite its popularity, General Tso’s Chicken is not for the faint-hearted in terms of health. This dish is typically deep-fried, leading to a crispy, golden exterior. However, it’s then drenched in a sugary, sticky sauce that adds a significant calorie punch.
The combination makes it a scrumptious yet calorie-laden choice. Eating this dish might feel like a celebration in your mouth, but your waistline might not agree.
Consider that this dish, while delicious, is often packed with sodium and sugar. If you’re watching your intake, this might be one to reserve for special occasions.
2. Sweet and Sour Pork
Sweet and Sour Pork combines crispy fried pork with a tangy sauce that’s hard to resist. The vibrant colors and contrasting flavors make it a beloved dish across the globe. However, the deep-fried preparation and sugary glaze push it to the unhealthy side.
This dish often includes caramelized pineapple and bell peppers, adding a hint of freshness. Yet, the sugar content can be quite high.
Balancing the taste with health might be challenging here, as the sauce is the real calorie culprit. While it brings excitement to the palate, moderation is key.
3. Fried Egg Rolls
Fried Egg Rolls are a staple appetizer that many can’t resist. These crispy little packages are filled with savory vegetables and meat, then deep-fried to perfection. Unfortunately, their preparation makes them a less healthy choice.
The frying process adds unnecessary calories and fat, turning a potentially healthy snack into a calorie-dense option.
If you’re seeking a lighter alternative, consider opting for spring rolls, which are often not fried. But if the crispy texture calls your name, enjoy them in moderation!
4. Lo Mein (Especially with Beef or Pork)
Lo Mein noodles are a comforting and flavorful choice, especially with beef or pork. The dish consists of soft noodles stir-fried with a rich sauce and various vegetables. While it’s undeniably tasty, the calorie and sodium content can be high.
The sauce often contains a lot of oil and soy, increasing its unhealthy aspects. Add in the beef or pork, and you’re looking at a meal that’s heavier on fats.
If you love Lo Mein, perhaps try it with chicken or just vegetables to lighten it up. Nevertheless, it’s a beloved dish for its taste and texture.
5. Crab Rangoon
Crab Rangoon, with its creamy filling and crispy wonton shell, is a delicious yet decadent treat. The filling usually consists of cream cheese, crab meat, and seasonings, encased in a fried wonton wrapper.
Though it’s a crowd favorite, the combination of cheese and deep-frying leads to a calorie-rich dish. The creamy interior paired with the crispy exterior makes it irresistible, yet it’s high in calories and fats.
Enjoy Crab Rangoon as an occasional treat, savoring its rich flavors, but be mindful of its nutritional content.
6. Orange Chicken
Orange Chicken is known for its sweet and tangy flavor, making it a favorite among many. The chicken is battered, fried, and then coated in a citrusy glaze. This combination, while tantalizing, makes it high in calories and sugar.
The sticky sauce is where most of the sugar content lies, adding layers of flavor but also additional calories.
For those who can’t resist this dish, consider enjoying it sparingly or sharing with a friend. The delightful taste comes at a nutritional cost, so savor it mindfully.
7. Fried Rice (Especially House Special)
Fried Rice is a versatile and flavorful dish, often made with a variety of meats and vegetables. The House Special version typically includes shrimp, chicken, and beef, adding layers of flavor.
However, the rice is often cooked with significant amounts of oil and soy sauce, increasing its calorie and sodium content. The combination of meats further adds to the richness.
While Fried Rice is a comforting and filling choice, opting for a plain or steamed version can be a healthier alternative. It remains a favorite for its taste and texture.
8. Sesame Chicken
Sesame Chicken is beloved for its rich flavor and satisfying crunch. The dish features battered and fried chicken tossed in a sweet, sticky sauce, topped with sesame seeds.
This delightful dish is often high in calories due to its preparation method. The sauce, laden with sugar and sometimes honey, adds a sugary glaze.
Enjoying Sesame Chicken is a treat for the taste buds, but keep in mind its richness. Try sharing it or balancing it with lighter sides to enjoy its taste without going overboard.
9. Beef and Broccoli (In Heavy Sauce)
Beef and Broccoli might sound healthy with its mix of protein and greens, but the heavy sauce can be deceptive. The beef is often cooked in a rich, salty sauce that can add unwanted calories and sodium.
While broccoli provides a nutritious boost, the dish is often more indulgent than it appears. The sauce can overshadow the healthy aspects if used in large amounts.
For a lighter version, consider asking for the sauce on the side. This gives you control over how much you use, balancing flavor with health.
10. Wonton Fried Noodles (Crispy Variety)
Crispy Wonton Fried Noodles are a crunchy delight that many enjoy as a snack or appetizer. The noodles are fried until golden and crunchy, often served with a side of flavorful sauce.
Though tempting, this dish is high in fats and calories due to the frying process. The crispy texture is a result of the oil used, contributing to its less healthy profile.
For a less indulgent option, consider enjoying them in moderation or substituting with a non-fried version. They remain a favorite for their satisfying crunch.
11. Steamed Vegetables with Tofu
Steamed Vegetables with Tofu is a delightful, health-conscious choice. This dish boasts vibrant colors and fresh flavors with its combination of steamed vegetables and protein-rich tofu.
The lack of heavy sauce or frying makes it a low-calorie and nutritious option. Tofu adds a satisfying texture and is packed with protein, making this dish a balanced meal.
Enjoy it as a main or a side dish, appreciating its simplicity and nutritional benefits. It’s a perfect choice for those seeking a wholesome meal without sacrificing taste.
12. Moo Goo Gai Pan
Moo Goo Gai Pan offers a refreshing meal with its light sauce and tender chicken. This dish combines mushrooms, snow peas, and other vegetables for a nutritious boost.
The minimal sauce keeps the calorie count low, and the use of lean protein makes it an excellent health-conscious choice. The fresh vegetables add vibrant colors and nutrients.
For those looking to enjoy a balanced meal, Moo Goo Gai Pan is a satisfying option. It’s flavorful without being heavy, perfect for a light and healthy lunch or dinner.
13. Hot and Sour Soup (Low Sodium)
Hot and Sour Soup, when made with low sodium, is a comforting and healthy starter. Packed with tofu, mushrooms, and bamboo shoots, it offers a delicious depth of flavor.
The broth is both spicy and tangy, providing warmth and a tantalizing taste. Choosing a low sodium version ensures the soup remains light while still satisfying.
This soup is perfect for those who seek bold flavors in a healthy package. It’s a great way to start your meal, warming you up with its delightful spices.
14. Steamed Shrimp with Garlic Sauce (Light Sauce)
Steamed Shrimp with Garlic Sauce is a seafood lover’s dream. This dish highlights the natural taste of shrimp, complemented by a light garlic sauce that enhances without overpowering.
The steaming process preserves the shrimp’s juiciness while keeping the calorie count low. The light sauce avoids excess oil, making it a healthy and delicious option.
For those who enjoy seafood, this dish offers a satisfying yet light choice. It’s ideal for maintaining a healthy diet without sacrificing flavor.
15. Chicken with Broccoli (Steamed or Light Sauce)
Chicken with Broccoli can be a nutritious delight when steamed or served with a light sauce. The dish offers lean protein from the chicken and a healthy dose of greens from the broccoli.
Choosing a light sauce or having it steamed keeps the calorie content in check. The broccoli provides texture and nutrients, making it a wholesome meal.
It’s a classic choice for those who seek flavor without the guilt. A simple yet satisfying dish, perfect for health-conscious diners.
16. Buddha’s Delight
Buddha’s Delight is a celebration of vegetables and tofu, offering a feast for both the eyes and the palate. This dish combines a variety of fresh vegetables with tofu, all lightly seasoned.
The lack of heavy sauces keeps it low in calories while highlighting the natural flavors of the ingredients. It’s a dish that’s both filling and fulfilling.
For vegetarians and health enthusiasts, Buddha’s Delight is an excellent choice. It’s a charming blend of texture and taste, promoting wellness with every bite.
17. Egg Drop Soup
Egg Drop Soup is a staple in Chinese cuisine, known for its simplicity and soothing nature. The silky ribbons of egg float in a clear, flavorful broth, providing comfort and warmth.
The light nature of the soup makes it a low-calorie choice, perfect as a starter or a light meal. The subtle flavors are both calming and enjoyable.
For those seeking a gentle and nourishing dish, Egg Drop Soup is an ideal pick. Its simplicity speaks volumes, offering satisfaction in every spoonful.
18. Steamed Dumplings (Veggie or Chicken)
Steamed Dumplings, whether veggie or chicken, are a delightful treat that doesn’t compromise on health. Their delicate wrappers encase flavorful fillings, making them both satisfying and nutritious.
Steaming keeps the calories and fats low, allowing you to enjoy more without the guilt. The fillings are often packed with vegetables or lean meat, providing a balanced bite.
For those craving dumplings with a healthier twist, the steamed variety is the way to go. They’re perfect for sharing or enjoying as a light meal.
19. Brown Rice (Instead of White or Fried)
Brown Rice is a nutritious alternative to white or fried rice, offering more fiber and nutrients. Its nutty flavor and chewy texture make it a hearty side dish.
Opting for brown rice can enhance the nutritional profile of your meal, providing sustained energy and better digestion. It’s a simple substitution that brings significant health benefits.
For those looking to make a healthier choice, brown rice is an excellent option. Its earthy taste complements a variety of dishes, making it a versatile staple.
20. Szechuan Green Beans (Minimal Oil)
Szechuan Green Beans are a spicy and flavorful vegetable dish that delights with minimal oil. The beans are stir-fried with garlic and chili, offering a punch of flavor without excess grease.
Keeping the oil to a minimum allows the natural taste of the green beans to shine through. This dish is not only tasty but also supports a healthy lifestyle.
For those who enjoy a bit of spice, Szechuan Green Beans are a perfect choice. They offer a satisfying crunch and a kick of heat, all in a wholesome package.
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