Because of the generous use of fresh vegetables in Chinese food, it is often considered among the healthier options people have when dining out. However, diners should be aware that many popular Chinese dishes have high calorie counts and contain high levels of fat and sodium. By choosing wisely, Chinese food fans can continue to enjoy a wide variety of dishes without feeling guilty.
Nutritional Value of Chinese Food
In 2007, the Center for Science in the Public Interest (CSPI) issued a well publicized report on the nutritional content of Chinese food. The organization's nutritionists found that although Chinese food is rich in vegetables and the fat in most dishes comes from trans-fat-free vegetable oil, many individual dishes tested contained sodium levels in excess of recommended daily amounts. Deep-fried dishes, such as kung pao chicken, fared worst in nutritional analyses, with high calorie and sodium counts.
Calorie Counts of Common Chinese Dishes
Calorie counts for Chinese dishes vary widely. The Healthy Weight Forum provides calorie counts for a long list of Chinese food. High-calorie options include Peking duck (650 calories), barbecued pork (543 calories), and combination meals containing items, such as fried rice, noodles, spring rolls, lemon chicken or sweet and sour pork (900 calories). Lower calorie choices include sweet and sour prawns (257 calories) and beef with Chinese vegetables (250 calories).
Fat in Chinese Food
To limit the amount of fat and associated calories in Chinese dishes, the CSPI recommends sticking with dishes with high vegetable content and stir-fried, rather than deep-fried, chicken and shrimp dishes. Avoid noodles and fried rice. A fried beef dish like orange beef contains 11 grams of saturated fat and 1500 calories. Shrimp dishes tend to be among the healthiest items on Chinese menus.
Sodium in Chinese Food
Even in Chinese dishes that aren't high in fat or calories, sodium levels are often extremely high. Of all the dishes CSPI tested, chicken with black bean sauce had the highest sodium content (3,800 mg). Noodles and fried rice contain between 2,700 to 3,600 mg of sodium. Most Chinese soups have approximately 1,000 mg of sodium per bowl. Ordering vegetable dishes may not protect you from a high sodium content--eggplant in garlic sauce contains 2,000 mg of sodium.
Importance of a Balanced Diet
For healthy eating, the experts at the Chinese Nutrition Society recommend eating a variety of foods with cereals, such as rice, wheat or other grains, as the staple food. A balanced diet should include cereals, animal foods, beans, fruits and vegetables, and "energy-providing foods," such as oils, fats and sugar. Traditional Chinese diets are composed primarily of cereals, and the Nutrition Society cautions against a growing trend toward Western-style diets, which include more animal foods and "may lead to higher incidence of a variety of chronic disorders."
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