Chinese restaurant foods are reflective of the flavors and ingredients native to China, including seafood, rice and vegetables. Although such foods are low in calories and fat, some Chinese restaurant food is deep-fried or covered in sauce, which can add a significant number of calories to the dish. Nutrition information varies by the recipe used at each Chinese restaurant, so check local nutrition information when available.
High Calorie Foods
Typically, Chinese restaurant foods that are stir-fried or deep-fried are high in calories. In addition, fattier cuts of meat such as pork and beef will be higher in calories than dishes made from seafood and chicken. Even appetizers can be high in calories; six steamed pork dumplings provide 500 calories, which is more than the amount of calories in a shrimp with lobster sauce entree, which is about 400.
Low Calorie Foods
Chinese restaurant foods that are seafood- or vegetable-based tend to be lower in calories than meat-based dishes, especially if they are steamed rather than fried. Chinese restaurant foods that do not contain sauce or noodles are also typically low in calories. Many Chinese restaurant soups are low in calories, such as egg drop and wonton soup, which each contain 100 calories per cup. Topping off a Chinese dish with 1/2 cup of hard noodles or adding them to your soup, adds 200 calories. Additionally, each cup of rice you eat, adds another 200 calories to your meal.
Fat Content
If you are watching your fat intake, avoid foods described as crispy or fried. Roasted, seared, broiled and steamed dishes tend to be low in fat, while battered and marinated dishes tend to be higher in fat. A somewhat low-fat Chinese stir fry dish is moo goo gai pan, which is made with chicken and vegetables and has about 600 calories and 4 g of saturated fat. However, mu shu pork without the pancakes has about 1,000 calories and 13 g of saturated fat.
Carbohydrate Content
Chinese restaurant foods that contain mainly meat and vegetables tend to be lower in carbohydrates as rice and noodles are high-carbohydrate foods. However, even some meat-based entrees may have high-carbohydrate sauces; duck and plum sauces are especially high in sugar, notes Penn Medicine.
Protein Content
Protein is an important nutrient for building your body's cells and it can also make you feel full, which is beneficial for dieting. Protein is found in meat and seafood, so choosing shrimp, chicken, beef or pork dishes will provide protein. Chinese restaurant foods that are low in protein include rice, noodles and vegetables such as eggplant.
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