Chinese food is having a moment in Britain.
asserted
food → have → 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.
uncertain
food → pop → data
Last year saw the dramatic expansion of popular chain Chopstix across the nation, with an extra 21 restaurants added to the roster.
asserted
year → see → roster
Britons spent a total of £116million on their dishes in 2025.
asserted
Britons → spend → 2025
And what meals are best to order if you're watching your waistline?
asserted
you → order → waistline
Nichola Ludlam-Raine, a specialist registered dietitian, says that the unhealthy perception of Chinese food isn't correct.
asserted
perception → say → food
‘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.
asserted
she → include → tofu
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.
asserted
people → opt → oil
’
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.
asserted
that → find → fat
Here, she reveals what you should be ordering – and the dishes to avoid.
asserted
you → reveal → what
Some favourites contain more than 800 calories, as well as more than half the daily salt limit
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.
asserted
experts → contain → things
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.
asserted
food → recommend → body
Higher fibre diets are associated with a lower risk of cardiovascular disease, type 2 diabetes and bowel cancer.
asserted
diets → associate → disease
‘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.
asserted
Raine → batter → sauce
‘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.
uncertain
which → ask → blood
High triglycerides can increase the risk of heart disease,' says Ms Ludlam-Raine.
asserted
Raine → increase → disease
Spring rolls are a popular choice, but experts advise avoiding them due to the high salt and fat
The type of fish used in this dish will affect the calorie count.
asserted
type → advise → count
Oily fish, which contain more of the good fats, tend to contain more calories, while white fish contains far fewer.
asserted
fish → contain → 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.
asserted
dietitians → add → choice
‘Although the cut of beef may be fatty, beef provides protein, easy-to-absorb iron, zinc and vitamin B12,' says Ms Ludlam-Raine.
uncertain
Raine → provide → protein
Meanwhile, the broccoli provides an addition of fibre – although you need more from a side dish such as rice – as well as vitamin C.
asserted
you → provide → rice
Nearly one in three UK women are iron deficient, says data from Randox Health, which can lead to extreme tiredness and fatigue.
asserted
which → say → tiredness
Eating enough iron-rich foods can help to keep energy levels up.
asserted
Eating → eat → levels
Asking for it on the side and using a small amount will help, says Ms Ludlam-Raine.
asserted
Raine → ask → amount
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.
asserted
you → saturate → meal
'I’d probably pair them with something like steamed fish, prawns or tofu,' he says.
asserted
he → pair → fish
'Watch out for the high salt count,' warns Mr Hobson.
asserted
Hobson → watch → count
'Although, much of that is likely to come from the soya sauce, which can be avoided.
asserted
which → come → sauce
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.
asserted
experts → saturate → starter
This virtually fat-free meal contains nearly a fifth of your daily fibre needs before you've even got to the main course.
asserted
you → contain → course
‘Fermented vegetables contain live microbes that may support a diverse gut microbiome,’ says Ms Ludlam-Raine.
uncertain
Raine → ferment → microbiome
'This can help improve your digestion and boost the immune system.
asserted
This → help → system
However, in total, this meal could contain a substantial 4.3g of salt – three-quarters of your daily allowance.
uncertain
meal → contain → 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.
asserted
experts → avoid → mein
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.
uncertain
which → contribute → 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.
asserted
Raine → make → portion
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.
uncertain
This → saturate → 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.
asserted
you → add → fat
‘For context, 10g of saturated fat is half the recommended daily maximum for women and around a third for men.'
asserted
g → recommend → 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’.
asserted
which → add → fat
…and 17 more, not listed.
The Aporia
