If you are fond of eating sumptuous rice and delicious noodles, the best representations of Chinese cuisine, you are on the right page. While you may be a fan of this cuisine, here’s a look into the nutrition data for Chinese food, along with useful suggestions for indulging in it the healthy way.
Did You Know?
The characteristic way of eating Chinese food with the help of chopsticks makes everyone curious about the food, and the aroma of the food drives people crazy. It is not necessary to give up eating Chinese food because it is high in calories. Instead, you should look for low-fat, low-calorie authentic Chinese food.
It is very important to take into consideration the source and preparation methods while choosing food from a nutrition guide. Deep-frying, heavy sauces, and dishes loaded with meat can turn an otherwise healthy plate of food into a caloric and nutritional nightmare. The sections below try to highlight the calories and sodium levels in various Chinese preparations and suggests healthy ways to indulge in this cuisine.
The nutrition facts of Chinese food may vary from place to place, depending upon the ways of preparation and the ingredients used. The amount served may also be different at different restaurants.
|Dish Name||Calories||Sodium||Saturated Fat|
|2 Veg Spring Rolls – 96 g||160||540 mg||1 g|
|1 Egg Roll – 58 g||150||320 mg||1.5 g|
|Steamed Vegetable Dumplings – 6||400||1100 mg||3 g|
|Pan-fried Pork Dumplings – 6||500||900 mg||6 g|
|1 Egg Drop Soup||100||900 mg||0 g|
|1 Wonton Soup||100||800 mg||1 g|
|1 Hot and Sour Soup||100||1100 mg||1 g|
|Sichuan Chicken – 1 serving (234 g)||331||1273 mg||2 g|
|Kung Pao Chicken – 1 serving||1400||2600 mg||13 g|
|Lemon Chicken – 1 serving||1400||700 mg||13 g|
|Rice and Noodles|
|Chow Mein Noodles Chicken Flavor – Half container (57 g)||260||680 mg||4.5 g|
|Chow Mein Noodles – Half cup (24 g)||125||110 mg||1 g|
|Fried Rice – 1 Cup (156 g)||290||1220 mg||0 g|
|Chicken Chow Foon – 1 Serving||1200||3400 mg||7 g|
|Stir-fry Vegetables – 3 oz. (85 g)||20||10 mg||0 g|
|Deep-fried Tofu and Mixed Vegetables – 1 Serving||900||2200 mg||9 g|
|Spicy Korean Vegetables and Tofu 1 Serving (100 g)||310||2710 mg||2 g|
|Beef with Broccoli – 1 entree (159 g)||124||685 mg||1.6 g|
|Orange Beef – 1 Serving||1500||3100 mg||11 g|
|Mu Shu Pork without Pancakes – 1 Serving||1000||2600 mg||13 g|
|Stir-fried Shrimp and Veggies with Garlic Sauce – 1 Serving||700||3000 mg||4 g|
|Szechuan Shrimp and Vegetables (Equal Proportion), Stir-fried in Chili Pepper-garlic Sauce – 1 Serving||700||2500 mg||2 g|
|Pork and Shrimp Wontons – 5 (78 g)||210||400 mg||3 g|
|Shrimp Fried Rice – 1 Cup||321||925 mg||1.95 g|
You must have noticed that Chinese food does not include cheese. Lots of vegetables, seafood, and lean poultry are the main ingredients used in the food. So, it actually belongs to the category of healthy food. The vegetable oil used in it has enough unsaturated fat, and it balances the cholesterol-raising properties of the saturated fat it contains. Though the food is popular all over the world, you don’t get the authentic Chinese dishes everywhere. What you get are the localized versions of these dishes, which may be higher in calories, saturated fat, and especially sodium. So, the food is considered to be more harmful than a pizza or burger. Before ordering your favorite dishes, you should check the nutrition facts mentioned in the menu card.
Ways to Lower the Calories and Sodium Content
When you want to indulge in Chinese food, here are a few things you should know, which will help you to make the right choices.
- Black bean sauce is low in carbs.
- Small quantities of hot mustard are fine. You just have to be cautious as each packet has a substantial helping of sodium inside.
- Steamed dumplings are healthier than deep- or pan-fried dumplings.
- Spring rolls are healthier than egg rolls.
- Instead of pork, you can choose vegetable fillings, so as to halve your saturated fat intake.
- Avoid creamy dressings or crispy noodles in salads.
- Avoid eating crab rangoons, egg roll, fried dumplings, or barbecued spare ribs as starters. They are high in fat.
- Instead of fried rice, you may order for plain, steamed brown rice which is healthier.
- Chicken/shrimp/pork fried rice are bad choices because they are rich in saturated fat, calories, and sodium.
- Steamed vegetables without sauce would be a healthier option.
- Look for steamed, boiled, or roasted food instead of fried food.
If this Chinese fare has tickled your taste buds, simply pick up those chopsticks, and indulge in some delicious, lip-smacking Chinese cuisine, but in the healthier way.