Takeout doesn't have to mean giving up on nutrition. Healthy takeout options exist at every type of restaurant — the problem is most menus are designed to highlight the indulgent items first. A cuisine-by-cuisine approach cuts through the noise. Once you know the "order this, not that" patterns for each type of food, ordering smart becomes automatic.
Here's the playbook for seven popular cuisines, with calorie comparisons and specific modifications that make a real difference.
Chinese
Order this: Steamed chicken with broccoli — about 300 cal, 8g fat, 30g protein. Steamed shrimp with mixed vegetables is equally good at roughly 250 cal.
Not that: General Tso's chicken — about 800-1,000 cal, 40g fat. The chicken is battered, deep-fried, and coated in a sugar-heavy sauce.
That's a 500-700 calorie difference for the same base protein. Other solid picks include moo goo gai pan and steamed dumplings (6 steamed run about 300 cal vs. 400+ for fried). For a deeper breakdown, see our low calorie chinese food guide.
Thai
Order this: Tom yum soup (about 100-150 cal per bowl) and green papaya salad (about 150 cal). For a main, larb (minced chicken salad) runs about 350 cal with protein, herbs, and lime.
Not that: Pad Thai — about 700-900 cal per order, with 30-40g of fat from the tamarind-sugar sauce and oil. Massaman curry can hit 800-1,100 cal.
Thai food is deceptive because the fresh herbs and vegetables make everything feel light. But the coconut milk in curries and the oil in stir-fried noodles stack up fast. Stick to grilled proteins (satay without heavy peanut sauce), salads, and broth-based soups.
Mexican
Order this: Burrito bowl with rice, black beans, grilled chicken, pico de gallo, and lettuce — about 500 cal, 10g fat. Fajitas with corn tortillas instead of flour run about 450-550 cal.
Not that: Chimichanga — about 900-1,200 cal, 45-60g fat. It's a deep-fried burrito. Cheese quesadillas hit 800-1,000 cal from the cheese and oil alone.
A chicken taco on a corn tortilla with salsa runs about 170 cal — you can eat three for 510 cal and feel full.
Japanese
Order this: Sashimi (about 40 cal per piece, virtually zero fat), edamame (120 cal per cup, 5g fat, 11g protein), and seaweed salad (about 45 cal).
Not that: Tempura rolls — a single shrimp tempura roll runs about 500-550 cal with 15-20g fat. Dragon rolls with eel sauce can hit 600 cal.
Sushi is middle ground — a salmon avocado roll is about 300-350 cal. The trouble starts with specialty rolls loaded with cream cheese, tempura flakes, and spicy mayo. Stick to nigiri, sashimi, and simple rolls. Miso soup at about 40 cal per cup is a great appetite-setter before your main order.
Indian
Order this: Tandoori chicken — about 300 cal per serving, 12g fat. The yogurt marinade and clay oven cooking keep fat low. Pair with dal (about 200 cal per cup) and basmati rice.
Not that: Butter chicken — about 500-700 cal per serving, 25-35g fat. The sauce is built on butter, cream, and oil.
The healthiest path: tandoori or tikka dishes (dry-roasted), dal or chana, and raita instead of naan (a single piece is about 260 cal and 5g fat).
Italian
Order this: Grilled chicken with roasted vegetables and marinara — about 400-500 cal. Chicken piccata runs about 400 cal if the restaurant doesn't go heavy on butter.
Not that: Fettuccine Alfredo — about 1,100-1,500 cal per plate, with 60-80g fat from the butter and cream sauce.
Order grilled proteins, ask for marinara instead of cream-based sauces, and get a side salad rather than a bread basket.
Pizza
Order this: Thin crust with vegetables (mushrooms, peppers, onions) — about 200-250 cal per slice, 7-10g fat.
Not that: Deep dish with extra cheese and meat toppings — about 400-600 cal per slice, 20-30g fat.
Two slices of thin-crust veggie pizza (about 450 cal) is a reasonable takeout meal. Two slices of meat-lover's deep dish (about 1,000 cal) is a different story.
Universal Takeout Tips
These work across every cuisine:
- Request sauces on the side. You'll use about a third of what the restaurant would pour on.
- Ask for less oil. Many restaurants will accommodate this for stir-fries and sauteed dishes.
- Choose steamed, grilled, or baked over fried, crispy, or battered.
- Start with soup or salad. A broth-based soup takes the edge off hunger so you eat less of the calorie-dense main dish.
- Split large entrees. Takeout portions are typically 2-3 servings. Put half away before you start eating.
For sit-down restaurant strategies that go beyond takeout, check our guide to healthy eating out options.
Order Smarter From Anywhere
Ordering healthy takeout from an unfamiliar menu? DinePick scans any restaurant menu and highlights the smartest choices — join the waitlist to try it first.