Because of its ample use of fresh vegetables and light sauces, Chinese food is often considered among the healthier fast food options. The Pick up Stix restaurant chain offers many dishes with 500 calories or less and uses no MSG or trans fat in their cooking. Many of their dishes, however, are very high in sodium. For a heart healthy diet, National Heart Lung and Blood Institute recommends limiting consumption of saturated fat to between 8 percent and 10 perecent of total daily calories, and limiting daily sodium intake to 2,400 mg or less.
Appetizers
Like most dishes at Pick Up Stix, appetizer choices are all low in calories, ranging from 110 calories for a single vegetable egg roll to 370 calories for four Asian lettuce wraps. The vegetable egg roll also has the lowest sodium content, with 240 mg, while the Asian lettuce wraps have 760 mg. An order of four crispy dumplings has 570 mg of sodium, but the accompanying pot sticker sauce has 1,200 mg. The dumplings also have the highest saturated fat content (4.5 grams) of all the appetizers. For diners watching their carbs, the vegetable egg rolls have the highest carbohydrate content, with 33 grams.
Soups
The two soups offered at Pick Up Stix are low in calories and high in sodium. Wonton soup has 120 calories and 940 mg of sodium. The hot and sour soup has 190 calories and 1,270 mg of sodium.
Salads
Salads range in calories from 220 for the Mandarin Garden Side Salad to 730 for the House Special Chicken Salad, which also has 6 grams of saturated fat and 1,780 mg of sodium. Salad dressings are all high in sodium, ranging from 1,570 mg for the Fat Free Spicy-Lime Cilantro Dressing to 1,920 for the Honey Ginger Dressing.
Entrees
The lowest calorie main dish at Pick up Stix is Shrimp and Vegetables, with 190 calories. 1 gram of saturated fat, and 1,380 mg of sodium. Wok Combo Entrees have the highest calorie counts and sodium content. House Special Tofu with Vegetables has one of the highest calorie counts, with 1,010 calories, 9 grams of saturated fat, 2,430 mg of sodium, and 104 grams of carbohydrates. The Kung Pao Shrimp combo has a high sodium content, with 3,130 mg. The Beef with Egg Fried Rice Teriyaki Bowl has 1220 calories, 8 grams of saturated fat, 4920 mg of sodium, and 160 grams of carbohydrates. Lower sodium options include the vegetable fried rice (770 mg) and the Dan Dan Chicken Noodle Bowl (880 mg).
Chow Mein and Yakisoba
Chow meins and yakisobas are all low in calories and saturated fat but high in sodium, ranging from 350 calories, 0 grams of saturated fat, and 1,860 mg of sodium for the Vegetable Chow Mein to 500 calories, 2 grams of saturated fat, and 1,990 mg of sodium for the Beef Chow Mein and from 340 calories, 0 grams of saturated fat, and 1,800 mg of sodium for the Vegetable Yakisoba to 440 calories, 2 grams of saturated fat, and 1,850 mg of sodium for the Beef Yakisoba.
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