Food & Nutrition

7 Healthy Chinese Food Dishes You Can Order Tonight

Craving an Asian-inspired meal, but need some direction on healthy choices? Look no further than this helpful list of nutritionist-approved menu items.

Panda Express: String Bean Chicken Breast


If you’re looking for the highest fiber entrée on the menu, this healthy Chinese food option is for you. This dish boasts 4 grams of fiber with less than 600 mg of sodium. String beans are good sources of vitamin A, vitamin C, and even iron. The sauce, loaded with health-boosting ginger, provides anti-inflammatory benefits. At only 190 calories per serving, this chicken entrée is a smart choice.

Pei Wei: Thai Dynamite Steamed Shrimp


Spicy and satisfying, the small serving of this entrée contains only 290 calories. Thai basil contains vitamin C and other antioxidants, adding a unique flavor to the shrimp. Opting for the steamed version over fried saves tons of fat calories (about 200!). Swapping lettuce cups for rice saves about 250 calories. Sriracha sauce contains capsaicin, shown to boost metabolism and improve mood and memory. Total winner! Find out the 17 “healthy” foods you should actually avoid. 

Panda Express: Grilled Teriyaki Chicken


This popular standby still ranks as a healthy Chinese food choice due to its simplicity. One grilled breast contains 300 calories and 36 grams of protein. Add in the high fiber mixed veggies—broccoli, carrots, zucchini, and cabbage—and you’re getting a well-balanced meal. Broccoli, rich in vitamin C, and carrots, packed with skin-saving vitamin A, give an additional nutrition boost.

Pei Wei: Thai Chicken Lettuce Wraps


Definitely one of their most popular appetizers, but how about making this your meal? These savory spicy lettuce wraps are less than 600 calories, with a whopping 41 grams of protein. The 5 grams of fiber will help fill you up. If you skip the sauce, you’ll cut the sodium content by half. Mint adds a unique flavor to these wraps, as well as delivering the antioxidant rosmarinic acid, which reduces inflammation. Don’t miss the healthiest fast-food options at these popular restaurants.

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