Chinese Fast Food Nutrition

People who eat fast food on a regular basis eat too many calories and are more likely to be overweight or obese. But not all fast food is bad. Chinese fast food, with its emphasis on vegetables and lean sources of protein, can be a healthy option if you know what to choose.

Appetizers

Soup is your lowest calorie appetizer option at a Chinese fast-food restaurant. However, most of the soups are high in sodium. A serving of egg drop, wonton, or hot and sour soup has about 100 calories, but 800 to 1,100 mg of sodium. Your daily sodium intake should be less than 2,300 mg a day, according to the U.S. Department of Agriculture. If you enjoy egg rolls, try the spring rolls instead to save some calories and sodium. One spring roll contains 100 calories, 1 g of saturated fat and 300 mg of sodium, versus one egg roll with 200 calories, 2 g of saturated fat and 400 mg of sodium.

Vegetarian Dishes

Chinese fast-food menus offer a number of healthy vegetarian dishes. Buddha's Delight is a stir-fry of vegetables that makes a healthy option, with 500 calories, 2 g of saturated fat and 2,200 mg of sodium per serving. If you need some protein with your vegetables, try Ma Po Tofu, a stir-fry of tofu and scallions, which contains 600 calories, 4 g of saturated fat and 2,300 mg of sodium.

Chicken, Beef and Seafood

When looking for healthy options at a fast-food Chinese restaurant, you can ask the restaurant to steam your meat and vegetables and serve the sauce on the side. Shrimp with lobster sauce makes a low-calorie option with 400 calories, 3 g of saturated fat and 2,300 mg of sodium. Or you can try Moo Goo Gai Pan, stir-fried chicken with vegetables, with 600 calories, 4 g of saturated fat and 1,800 mg of sodium.

Rice and Noodle Dishes

A serving of Chinese fast food can easily feed two people. You can save calories and fat by sharing your meal, or eating half now and saving the rest for another meal. A serving of Chicken Chow Foon, chicken with rice noodles, contains 1,200 calories, 7 g of saturated fat and 3,400 mg of sodium. A serving of House Fried Rice, fried rice with vegetables and meat such as beef, chicken or shrimp, contains 1,500 calories, 10 g of saturated fat and 2,700 mg of sodium.