How Healthy is Chinese Food? Know 5 Unhealthy Chinese Dishes to Avoid

How healthy is Chinese food? Hey there, foodies!

You may have heard the phrase “you are what you eat,” and it’s true.

As a chef, I have always been passionate about healthy eating and creating dishes that not only taste great but are good for you too.

As a journalist, I have written extensively on food and health, and I’ve been curious about the question: how healthy is Chinese food?

Today, we’re going to explore this topic together and help you make informed decisions about what you eat.

Whether you’re a kid, a parent, or a busy adult, this article is for you!

We want to make sure you get the best out of your Chinese food experience and make the most of the tasty treats that Chinese cuisine has to offer.

how healthy is chinese food

How Healthy is Chinese Food?

List of Unhealthy Chinese Dishes:

As a chef and journalist, I have come across several unhealthy Chinese dishes that you should avoid.

Here’s a list of some of the most unhealthy Chinese dishes and why you should steer clear of them:

General Tso’s Chicken:

This dish is deep-fried and smothered in a sugary sauce, making it one of the unhealthiest Chinese dishes.

In fact, one serving of General Tso’s Chicken contains around 1,300 calories and 3,200 milligrams of sodium, which is more than the recommended daily intake.

Fried Rice:

Fried rice may seem harmless, but it’s usually loaded with oil and high in calories.

In fact, a cup of fried rice contains about 235 calories and 10 grams of fat.

Sweet and Sour Pork:

The sauce used in this dish is high in sugar and sodium, making it a poor choice for anyone trying to eat healthy.

One serving of Sweet and Sour Pork contains around 1,000 calories and 50 grams of sugar.

Barbecue Spare Ribs:

These ribs are often marinated in a sugary sauce and then grilled, which can make them high in calories, fat, and sugar.

One serving of Barbecue Spare Ribs contains around 600 calories and 30 grams of fat.

Crab Rangoon:

This appetizer is a deep-fried pastry filled with cream cheese and crab meat.

It’s high in calories, fat, and sodium, and one serving contains around 200 calories and 10 grams of fat.

Now that you know which Chinese dishes to avoid, it’s important to make informed decisions when you’re ordering food.

Try to choose dishes that are steamed, grilled, or stir-fried, and avoid deep-fried or breaded options.

It’s also a good idea to ask for sauce on the side, so you can control how much you eat.

Overall, anyone looking to eat healthy should avoid the above-mentioned unhealthy Chinese dishes.

However, it’s okay to indulge in these dishes every once in a while, as long as you’re mindful of your portions and how often you consume them.

Remember, moderation is key when it comes to eating healthy, and making small changes in your diet can make a big difference in your overall health.

Tips for Eating Healthy Chinese Food

As a chef, I know that it can be challenging to choose healthy options when eating Chinese food.

But fear not!

There are plenty of ways to enjoy delicious Chinese cuisine while still making healthy choices.

Here are some tips that have worked for me:

Opt for steamed dishes:

Steamed dishes are a great way to cut down on calories and fat.

They’re also a great way to enjoy the natural flavors of the ingredients without added oils and sauces.

Choose dishes with vegetables:

Chinese cuisine is often rich in vegetables, which are packed with nutrients and fiber.

Opt for dishes like stir-fried greens or mixed vegetable dishes to add more nutrition to your meal.

Avoid deep-fried foods:

Deep-fried foods like egg rolls and dumplings can be tasty, but they’re often high in fat and calories.

Try to avoid these and opt for steamed or grilled options instead.

Control your portions:

Chinese food is often served family-style, which can make it easy to overeat.

Try to be mindful of how much you’re consuming and take smaller portions.

You can always go back for more later if you’re still hungry.

Look for dishes with lean protein:

Dishes with lean protein like chicken, shrimp, and tofu are a great way to add protein to your meal without adding excess fat.

By following these tips, you can still enjoy the delicious flavors of Chinese food while making healthy choices.

Just remember, it’s all about balance!

Anyone looking to make healthier choices when eating out or ordering takeout will benefit from these tips.


In conclusion, Chinese food can be a healthy and delicious choice, as long as you know what to order.

It’s all about making informed decisions and choosing the right dishes.

Remember, Chinese food is not just about the deep-fried dishes, sauces, and heavy meats.

There are plenty of options that are low in calories and high in nutrients.

As a chef, I have always believed that food should nourish both the body and the soul.

So, next time you’re in a Chinese restaurant, go ahead and enjoy those egg rolls and fried rice, but also try some steamed dumplings, stir-fried vegetables, and grilled meats.

Your taste buds and your body will thank you!

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