A UK Chinese takeaway order often combines several dishes – a main, rice or noodles, and sometimes a starter – each contributing to a total that can add up considerably more than a single dish suggests on its own.
Typical Calorie Ranges by Dish
| Dish | Approx. Calories (standard portion) |
|---|---|
| Sweet and sour chicken (battered) | 600–800 kcal |
| Chicken chow mein | 500–650 kcal |
| Beef in black bean sauce | 450–600 kcal |
| Egg fried rice (standard portion) | 350–450 kcal |
| Prawn crackers (small bag) | 150–250 kcal |
| Spring rolls (2 pieces) | 150–250 kcal |
Battered and deep-fried dishes like sweet and sour chicken run consistently higher than stir-fried alternatives like beef in black bean sauce, largely due to the batter and the sweet sauce’s sugar content.
A Realistic Full Order
A typical takeaway order combining a main dish, egg fried rice, and a starter can easily total 1,200–1,600+ kcal, before any additional sides or drinks – a substantial portion, or in some cases the majority, of an entire day’s calorie target in one meal.
Why Rice and Noodles Add Up Alongside the Main
It’s easy to focus on the main dish and underestimate the rice or noodles served alongside it, but a standard portion of egg fried rice or chow mein noodles can rival the main dish itself in calories, particularly since both are often cooked with additional oil.
Building a Lighter Chinese Takeaway Order
- Choose steamed rice over egg fried rice, which removes the added oil and egg
- Choose stir-fried, sauce-based dishes over battered and deep-fried options
- Ask for sauce on the side where possible, to control the amount
- Share a starter rather than ordering a full portion each, if starters aren’t the main focus of the meal
- Choose dishes with a higher vegetable content, which add volume without a large calorie cost
Planning Around a Takeaway Meal
Given how substantial a full Chinese takeaway order can be, it’s worth treating it similarly to other large, indulgent meals – planning lighter meals earlier in the day, similar to the approach in our eating out guide, rather than being caught off guard by the total afterwards.
Frequently Asked Questions
Is steamed rice always meaningfully lower calorie than egg fried rice?
Yes – egg fried rice is cooked with additional oil and egg, adding a meaningful number of calories compared to plain steamed rice for the same portion size.
Are there any genuinely lower-calorie Chinese takeaway dishes?
Stir-fried dishes with a higher vegetable content and a lighter sauce, served with steamed rather than fried rice, tend to be among the more moderate choices available compared to battered or heavily sauced options.
Does sharing dishes between two people help manage calories?
It can, provided the total ordered reflects genuinely appropriate portions for the number of people eating, rather than ordering the same range of dishes regardless of how many people are sharing.
Why Takeaway Portions Tend to Run Larger Than Home Cooking
UK Chinese takeaway portions are generally designed to feel generous, and dishes are typically cooked with more oil than an equivalent home-cooked version, both of which contribute to takeaway meals running higher in calories than a similar dish made at home with more control over ingredients and portion size. This isn’t a reason to avoid takeaways, but it’s useful context for why a “normal” takeaway order can add up to considerably more than the same meal cooked at home might.
Making Takeaways Part of a Balanced Week
Rather than treating an occasional Chinese takeaway as something to avoid entirely, planning around it – lighter meals earlier in the day, choosing steamed rice and a stir-fried main over battered options, and being mindful of portion size – allows it to fit into an overall balanced week without derailing longer-term progress. The goal is informed choice rather than elimination, particularly for a meal many people genuinely look forward to as a regular treat.