Chinese food has become a staple of the American diet. Authentic Chinese cuisine is believed to be one of the healthiest in the world. Unfortunately, many of the beloved Chinese dishes served in America are far from authentic. While it is possible to have a nutritious meal in a Chinese restaurant, many dishes -- even some that seem healthy -- can have surprising nutritional pitfalls.
Calorie Breakdown
There are many low-calorie options to choose from in Chinese restaurants. For example, one cup of steamed shrimp with broccoli contains 180 calories per serving. One cup of broccoli in garlic sauce contains 150 calories, and one cup of chicken chow mien contains 192 calories. Be mindful that most restaurant portions are larger than one cup. The highest-calorie dishes include those with deep-fried meat, such as sweet and sour pork, which contains 400 calories for one 5.5 oz serving and lemon chicken, which contains 298 calories for one 5 oz serving. One egg roll will add 200 calories, and four BBQ spare ribs will add 400 calories.
Nutritional Benefits
Many Chinese dishes incorporate vegetables in some way. What's more, the vegetables in Chinese food are typically high-nutrient varieties such as dark leafy greens, cabbage, broccoli, carrots and snow peas. Chinese methods of steaming or quickly stir-frying vegetables preserves their essential vitamin, mineral and fiber content. Many Chinese dishes consist simply of meat and vegetables, and many are either served with, or have the option of being served with with leaner meats such as chicken, shrimp or lobster. In addition, because food is cooked in vegetable oil and few dairy products are used, many Chinese dishes are low in saturated fat -- a known factor in high cholesterol, which is a leading contributor to heart disease.
Nutritional Pitfalls
Many Chinese dishes are exorbitantly high in sodium. The American Heart Association recommends a daily sodium intake of 1500 mg or less for adults. Consider that one egg roll has 417 mg of sodium, four BBQ spare ribs contain 900, wonton soup contains 800, one serving of shrimp with lobster sauce contains 2,300 and and one serving of beef with broccoli contains 3,200. In addition, fried dishes such as General Tso's Chicken, sweet-and-sour pork and lemon chicken are high in saturated fat, having 11 to 15 g per serving respectively. Other dishes -- mostly those that contain fatty cuts of beef and pork -- are also high in saturated fat.
Finding Healthy Options
Choose steamed vegetables rather than sauteed, opt for lean meats such as fish, shrimp or chicken, and request stir-fried meats in dishes that are typically deep-fried. To control sodium and fat, when possible ask for sauce on the side. Most Chinese restaurants have a menu section with healthy meal alternatives. If you have a favorite meal that falls into the questionable nutritional range, try adding extra vegetables, dividing the meal into two portions, and saving one half for the next day. You can also choose to make your own Chinese food at home. Many classic dishes are simple to prepare, and you will be in control over the ingredients, the sodium content and the portion sizes.
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