The calories in Chinese dishes (Cantonese, Szechuan, and other regional classics) depend on so many different factors—the amount of oil in the wok, the balance of meat and veggies, the amount served on the platter, the types and amount of sauces—that eating in a calorie-conscious way often is guesswork, unless you have calorie info for your favorite place. That said, you can play it safe by ordering dishes with plenty of veggies and by taking sensible portions that are filling. You'll feel fullest from a combo of meat or other protein along with vegetables and just a small portion of rice.
The Fat in Chinese cuisine:
These are a tip-off to fried, higher-fat, higher-calorie dishes:
Crackling
Crispy
Deep-fried
Diced
Golden
Sizzling
How to be sugar-wise with Chinese cuisine:
Many classic Chinese sauces are full of added sugar.
Char-siu
Duck
Hoisin
Orange
Oyster
Peanut
Plum
How to be calorie-wise with Chinese cuisine:
1. Start with a cup of soup to tame your appetite without too many calories.
2. Order dumplings steamed instead of fried to save up to 15 calories per dumpling.
3. Plan to share. Why use all your meal calories on one dish when you can take small amounts of several dishes?
4. Order one dish that is entirely vegetables, preferably steamed, and mix it into other dishes.
5. Leave as much sauce on the plate as you can. You need just a small amount for flavor, and Chinese sauces tend to pack in the calories because they can be high in fat and sugar.
APPETIZERS
SHUMAI (SHRIMP DUMPLING)
5 dumplings: 120 calories
17 dumplings: 410 calories
3 dumplings: 70 calories
CHICKEN DUMPLING
6 dumplings: 170 calories
14 dumplings: 400 calories
3 dumplings: 85 calories
SPICY CHICKEN WINGS
8 wings: 400 calories
8 wings: 400 calories
3 wings: 150 calories
WONTON
6 wontons: 320 calories
7½ wontons: 400 calories
3 wontons: 160 calories
CHICKEN LETTUCE WRAP
4 wraps: 640 calories
2½ wraps: 400 calories
1 wrap: 160 calories
EGG ROLL (4" x 1″): 2 egg rolls: 350 calories
2¼ egg rolls: 390 calories
1 egg roll: 175 calories
FRIED PORK DUMPLINGS WITH POT STICKER SAUCE
6 dumplings + ¼ cup sauce: 410 calories
6 dumplings + ¼ cup sauce: 410 calories
3 dumplings + 2 Tbsp sauce: 205 calories
SPARERIBS
8 spareribs: 1,360 calories
2½ spareribs: 425 calories
2 spareribs: 340 calories
Ginger Chicken with Broccoli
1 cup hot and sour soup
80 + 3 shumai
70 + 1 cup ginger chicken with broccoli
160 + ½ cup white rice 100 = 410 calories
- protein
Shrimp with Candied Walnuts: 1 chicken lettuce wrap: 160 calories
+ 1 cup shrimp with candied walnuts: 250 = 410 calories
- protein
- good fats
Wontons are a smart appetizer choice for their combo of cabbage and other veggies plus lean meat.
Soups:
EGG DROP SOUP
1 bowl (1½ cups): 100 calories
4 bowls (6 cups): 400 calories
1 cup: 70 calories
HOT AND SOUR SOUP
1 bowl (1½ cups): 120 calories
3 bowls (4½ cups): 360 calories
1 cup: 80 calories
WONTON SOUP
1 bowl (1½ cups): 225 calories
1 3/4 bowls (2 2/3 cups): 390 calories
1 cup: 150 calories
Buddha's Feast
1 egg roll: 175 + 1 cup stir-fried Buddha's Feast
110 + ½ cup brown rice 110 = 395 calories
- fiber
- fruits/veggies
Entrées:
GARLIC SHRIMP WITH VEGETABLES
4 cups: 420 calories
4 cups: 420 calories
1 cup: 105 calories
STIR-FRIED BUDDHA'S FEAST
4 cups: 440 calories
3 2/3 cups: 400 calories
1 cup: 110 calories
SPICY GREEN BEANS
2 cups: 220 calories
3 2/3 cups: 400 calories
1 cup: 110 calories
STIR-FRIED EGGPLANT
2 cups: 540 calories
1½ cups: 405 calories
½ cup: 135 calories
SHRIMP WITH SNOW PEAS
4 cups: 575 calories
2 2/3 cups: 380 calories
1 cup: 145 calories
VEGETABLE LO MEIN
4 cups: 1,170 calories
1 1/3 cups: 390 calories
½ cup: 150 calories
GINGER CHICKEN WITH BROCCOLI
4 cups: 650 calories
2½ cups: 400 calories
1 cup: 160 calories
KUNG PAO CHICKEN
3 cups: 540 calories
2¼ cups: 400 calories
1 cup: 180 calories
CHICKEN LO MEIN
4 cups: 720 calories
2¼ cups: 400 calories
1 cup: 180 calories
PEPPER STEAK RICE BOWL ON BROWN RICE
4 cups: 790 calories
2 cups: 395 calories
1 cup: 200 calories
MA PO TOFU
3 cups: 630 calories
2 cups: 420 calories
1 cup: 210 calories
MU SHU PORK
2 cups + 4 pancakes + ¼ cup sauce: 890 calories
7/8 cup+ 1 3/4 pancakes + 5 tsp sauce: 390 calories
½ cup + 1 pancake + 1 Tbsp sauce: 220 calories
SESAME CHICKEN
3 cups: 680 calories
1 3/4 cups: 385 calories
1 cup: 230 calories
SPICY FISH
1½ cups: 340 calories
1 3/4 cups: 400 calories
1 cup: 230 calories
SHRIMP WITH CANDIED WALNUTS
1½ cups: 380 calories
1½ cups: 380 calories
1 cup: 250 calories
KUNG PAO SHRIMP
1½ cups: 390 calories
1½ cups: 390 calories
1 cup: 260 calories
ORANGE BEEF
3 cups: 840 calories
1½ cups: 420 calories
1 cup: 280 calories
SWEET AND SOUR PORK
3 cups: 830 calories
1½ cups: 410 calories
1 cup: 280 calories
GENERAL TSO'S CHICKEN
2 cups: 1,170 calories
2/3 cup: 390 calories
½ cup: 290 calories
BEEF AND BROCCOLI
3½ cups: 1,170 calories
1 1/8 cups: 390 calories
1 cup: 340 calories
Chicken Lo Mein
3 chicken dumplings: 85 + 1 cup chicken lo mein
180 + 1 cup shrimp with snow peas: 140 = 405 calories
- protein
- fiber
Mu Shu Pork
½ cup mu shu pork + 1 pancake + 1 Tbsp sauce: 220 + ½ cup vegetable lo mein
150 = 370 calories
Calorie counts by the bite:
Buddha's feast 9 calories
Kung pao shrimp 16 calories
Sweet and sour pork 18 calories
Fried rice 18 calories
Beef and broccoli 21 calories
Egg roll 29 calories
General Tso's chicken 36 calories
Sparerib 42 calories
Beef and Broccoli
1 cup egg drop soup
70 + 1 cup beef and broccoli
340 = 410 calories
- protein
General Tso's Chicken
½ cup General Tso's chicken: 290 + ½ cup white rice 100 = 390 calories
Side Dishes
WHITE RICE
1 cup: 200 calories
2 cups: 400 calories
½ cup: 100 calories
BROWN RICE
1 cup: 220 calories
1 3/4 cups: 385 calories
½ cup: 110 calories
FRIED RICE
1 ½ cups: 410 calories
1½ cups: 410 calories
½ cup: 140 calories
VEGETABLE FRIED RICE
4 cups: 1,170 calories
1 1/3 cups: 390 calories
½ cup: 750 calories
CHICKEN FRIED RICE
1½ cups: 500 calories
1¼ cups: 420 calories
½ cup: 170 calories
Sesame Chicken
1 cup sesame chicken: 230 + 1 cup spicy green beans
110 + ¼ cup white rice 50 = 390 calories
- protein
- good fats
- fruits/veggies
Use a Chinese teacup as a portion guide, with 1 teacup-size serving of rice and 2 for your main dish.
Desserts:
FORTUNE COOKIE
1 cookie: 30 calories
13 cookies: 390 calories
1 cookie: 30 calories
ORANGE WEDGES
2 wedges: 15 calories
53 wedges: 400 calories
8 wedges: 60 calories
Wontons and Dumplings
3 wontons: 160 + 3 fried pork dumplings + 2 Tbsp pot sticker sauce: 205 + 1 fortune cookie: 30 = 395 calories
- protein
Sweet and sour Ma Po Tofu
1 cup ma po tofu
210 + 1 cup stir-fried Buddha's Feast
110 + 8 orange wedges: 60 + 1 fortune cookie: 30 = 410 calories
- good fats
- fruits/veggies