Chinese food is having a moment in Britain.

With all manner of Sichuan-style restaurants popping up across the country, specialising in everything from dumplings to bao, the region's food is now more popular than Indian curries, according to recent data. 

Last year saw the dramatic expansion of popular chain Chopstix across the nation, with an extra 21 restaurants added to the roster. Britons spent a total of £116million on their dishes in 2025. 

But how healthy is the cuisine? And what meals are best to order if you're watching your waistline?

Nichola Ludlam-Raine, a specialist registered dietitian, says that the unhealthy perception of Chinese food isn't correct. 

‘Traditionally, Chinese diets can include an abundance of whole grains and low fat protein like tofu and fish, as well as fibre-heavy pulses,' she says. 

'However, the traditional "Chinese takeaway" meals most people opt for often involve deep fried foods, refined carbohydrates such as white rice and noodles, and overly generous amounts of oil, salt and sugar.’

But it's not hard to find a meal that's a nutritional winner; with little fat and sugar, bowel-friendly fibre and filling protein. Here, she reveals what you should be ordering – and the dishes to avoid.

Chicken with mixed vegetable stir fry

Per portion: 350 calories, 2g saturated fat, 5g sugar, 25g protein, 5g fibre, 1.5g salt

With plenty of protein to keep you full and a sixth of your daily fibre needs, this meal is a great option if you’re hoping to keep things light, experts say.

In the UK, it’s recommended that adults eat 30g of fibre daily as this helps digested food move into the bowel and out of the body. Higher fibre diets are associated with a lower risk of cardiovascular disease, type 2 diabetes and bowel cancer.

‘This dish is less calorific than battered or deep-fried dishes as it’s usually served in a light garlic, soy or oyster-based sauce,’ says Ms Ludlam-Raine.

‘Ask for the sauce on the side to reduce the salt and sugar.’ 

Steamed fish with ginger and spring onion and a side of bok choy

Per portion with side of bok choy greens: 325 calories, 3g saturated fat, 1g sugar, 42g protein, 1.5g fibre, 1.6g salt

Steamed fish offers a low-fat source of protein and, depending on the fish used, potentially beneficial omega-3 fats.

‘The omega-3s found in oily fish, such as salmon, sardines and mackerel, may help to lower triglycerides, which are a type of fat found in the blood. High triglycerides can increase the risk of heart disease,' says Ms Ludlam-Raine.

The type of fish used in this dish will affect the calorie count. Oily fish, which contain more of the good fats, tend to contain more calories, while white fish contains far fewer.

Ms Ludlam-Raine adds that steaming, as opposed to frying, also adds very little extra fat as the food is cooked using steam rather than oil.

‘Pair this meal with plain rice to add more fibre, which will help keep you full.'

Nutritionist Rob Hobson adds that the ginger and spring onion create plenty of flavour without a heavy, fattening sauce. 

Beef with broccoli

Per portion: 347 calories, 4.1g saturated fat, 2.7g sugar, 22.6g protein, 3g fibre, 2.4g salt

You don't have to steer clear of red meat to make a healthy choice, dietitians say. 

‘Although the cut of beef may be fatty, beef provides protein, easy-to-absorb iron, zinc and vitamin B12,' says Ms Ludlam-Raine.

Meanwhile, the broccoli provides an addition of fibre – although you need more from a side dish such as rice – as well as vitamin C. 

Nearly one in three UK women are iron deficient, says data from Randox Health, which can lead to extreme tiredness and fatigue. Eating enough iron-rich foods can help to keep energy levels up.

However, the one downside here is the salt content – nearly half of your daily needs in one dish, due to the sauce. Asking for it on the side and using a small amount will help, says Ms Ludlam-Raine.

Steamed vegetable dumplings with soya sauce dip

Per six dumplings: 234 calories, 0.6g saturated fat, 5.1g sugar, 7.7g protein, 4g fibre, 2.4g salt

For a light main or as a starter, these are a low fat and fairly low calorie option because they are steamed rather than fried.

‘The downside is that they’re not particularly substantial on their own,’ says Mr Hobson, adding that there's less than half the protein you should eat at every meal here. 

'I’d probably pair them with something like steamed fish, prawns or tofu,' he says. 

Or, go for chicken or meat-filled dumplings.

'Watch out for the high salt count,' warns Mr Hobson. 'Although, much of that is likely to come from the soya sauce, which can be avoided.’ 

Per serving of soup with dumplings: 220 calories, 2g saturated fat, 2g sugar, 9g protein, 1.5g fibre, 1.8g salt

Per serving of fermented vegetables: 40 calories, 0.5g sugar, 1g protein, 3-4g fibre, 2.5g salt

If you're committed to a starter, this is the best to choose, the experts say. 

This virtually fat-free meal contains nearly a fifth of your daily fibre needs before you've even got to the main course.  

‘Fermented vegetables contain live microbes that may support a diverse gut microbiome,’ says Ms Ludlam-Raine. 'This can help improve your digestion and boost the immune system.'

However, in total, this meal could contain a substantial 4.3g of salt – three-quarters of your daily allowance. 

The Chinese takeaway meals to avoid

Chicken chow mein

Per portion: 817 calories, 6.5g saturated fat, 1.7g sugar, 47.3g protein, 5g fibre, 6.5g salt

There's not enough fibre to justify the whopping 817 calories in your average chicken chow mein, experts say. 

Another red flag is the huge salt content – due to the sauce – which is above the daily limit, and could contribute to high blood pressure. 

If it's your favourite, make it healthier by choosing a vegetable-rich version, requesting less oil and sauce, and sharing the portion, advises Ms Ludlam-Raine.

Crispy shredded beef with prawn crackers

Per portion of crispy shredded beef: 580 calories, 8g saturated fat, 25g sugar, 24g protein, 2.3g salt

Per half a bag of prawn crackers: 200 calories, 2g saturated fat, 0.5g sugar, 0.1g protein, 0.5g fibre, 0.7g salt

This is much more of an indulgent takeaway choice, according to Mr Hobson.

‘Once you add the prawn crackers, you’re looking at around 780 calories and 10g of saturated fat, as well as half the daily salt allowance. 

‘For context, 10g of saturated fat is half the recommended daily maximum for women and around a third for men.'

He adds that while the beef does at least give you a decent 24g of protein to keep you full, crispy shredded beef is battered and fried and usually comes in a sweet, sticky sauce, ‘which explains the much higher fat, calories and sugar’.

‘The prawn crackers don’t really add much nutritionally; an easy win would be to have a smaller handful of crackers and add a vegetable side instead such as steamed broccoli’, suggests Mr Hobson.

‘If you’re not eating other fibre-rich foods in the day, such as pulses, nuts and wholegrains, your digestion could suffer.'

Crispy duck with pancakes and a side of prawn toast

Per three pancakes and hoisin sauce: 403 calories, 5g saturated fat, 8g sugar, 18g protein, 2g salt

Per two slices of prawn toast: 229 calories, 2.3g saturated fat, 0.5g sugar, 7.7g protein, 2g fibre, 0.7g salt 

‘There’s a good amount of protein here, but the crispy duck skin contributes to the fat, while the hoisin sauce can add a lot of sugar and salt,’ says Ms Ludlam-Raine.

‘Make sure you add plenty of cucumber and spring onion to the pancakes for some freshness and veg.’

Meanwhile, a seasoned paste of minced prawns, spread onto small pieces of white bread and topped in sesame seeds might not seem too bad as a side. However, prawn toast is deep-fried, making it a fat-heavy option.

‘Although prawns themselves are a lean protein, prawn toast contains relatively little prawn, plus the fried bread is cooked in a lot of oil,’ warns Ms Ludlam-Raine.

‘Steamed prawn dumplings would be a lighter alternative’

Egg fried rice

Per serving: 679 calories, 3.3g saturated fat, 4g sugar, 15.7g protein, 3g fibre, 3.8g salt

While rice is a grain, the white version contains very low fibre – just a tenth of the recommended daily intake exists in one portion.  

Plus, the dish is fried in oil, upping the fat and calorie content dramatically.

'There's also relatively little egg and therefore not that much protein,’ warns Mr Hobson, adding that the salt content is higher than most side dishes.

Crispy spring rolls

Per two chicken or beef spring rolls: 387 calories, 6.1g saturated fat, 2.9g sugar, 10.4g protein, 4g fibre, 1.9g salt 

Spring rolls, which are crispy, deep fried, thin wheat-flour wraps stuffed with various veg and meat may be small, but they can pack in a lot of calories and fat. 

Plus, two rolls contain a third of your recommended daily salt intake.

Ms Ludlam-Raine says fresh spring rolls, also known as summer rolls, are generally the lighter choice. 

The latter are usually served raw, cold and they involve no frying. Without a dipping sauce, you’d be looking at under 200 calories for two generously-packed rolls.