Chinese/Asian Foods

If you have an item you would like to see added to this list please email me with the name of the product and the nutritional info including cal/fat/fiber/carbs. I would be more than happy to place it on this page.


  • Appetizers, Soups & Sauces
    • Chicken Wing, fried (90 cal/7 g fat/1 g carbs) 2.5 
    • Curried Meat Triangles, 1  piece (150 cal/5 g fat/12 g carbs) 3.5 
    • Dim Sum (dumpings), 1 ball (65 cal/2 g fat/5 g carbs) 1.5 
    • Dumplings
      • Beef or pork, fried, 6 dumplings, (490 cal/27 g fat/36 g carbs) 12.5 
      • Beef or pork, steamed, 4 dumplings, 4
      • Chicken, fried, 4 dumplings, 8
      • Chicken, steamed, 4 dumplings, 3
      • Shrimp, fried, 4 dumplings, 8
      • Shrimp, steamed, 2 dumplings, 3
      • Vegetable, steamed, 6 (230 cal/5 g fat/37 g carbs) 5.5 
    • Egg Foo Yong, 2 - 1 oz patties (220 cal/16 g fat/7 g carbs)
    • Egg Foo Yong, shrimp, 1 piece, 4
    • Egg Roll, 1 (4" long), (250 cal/15 g fat/18 g carbs) 6.5 
    • Egg Rolls, mini, 3 rolls (100 cal, 3 g fat/11 g carbs) 2.5 
    • Pancakes, Chinese, 3 pancakes, 2
    • Sauces
      • Black bean sauce, 1 tsp, 0
      • Duck sauce, 1 tbsp, 1
      • Kung pao sauce, 2 tbsp, 1
      • Oyster sauce, 1 tsp, 0
      • Plum sauce, 2 tbsp, 2
      • Sweet and sour sauce, 2 tbsp, 1
    • Sesame noodles, 1 cup, 7
    • Shrimp Balls, 1 (172 cal/16 g fat/2 g carbs)
    • Shrimp toast, 2 small pieces (250 cal/24 g fat/8 g carbs)
    • Soup
      • Chicken and Corn (150 cal/8 g fat/8 g carbs)
      • Chinese Noodle (210 cal/9 g fat/23 g carbs)
      • Clear, 1 bowl (30 cal/1 g fat/4 g carbs)
        • With Noodles, 1 bowl (100 cal/3 g fat/12 g carbs) 2.5 
      • Egg drop soup, 1 cup, (50 cal/3 g fat/2 g carbs) 1.5
      • Hot and sour soup, 1 cup, (75 cal/2 g fat/8 g carbs) 2
      • Miso Soup, 2
      • Velvet Corn (165 cal/5 g fat/23 g carbs)
      • Won Ton soup, w/4 wontons, (180 cal/8 g fat/16 g carbs) 4.5 
    • Spareribs, 3 oz (339 cal/26 g fat1 g carbs)
    • Spring Rolls
      • Small, 1.5 oz (100 cal/7 g fat/10 g carbs)
      • Medium, 3 oz (200 cal/12 g fat/20 g carbs)
      • Large, 5 oz (350 cal/15 g fat/33 g carbs) 8.5 
      • Spring roll, with beef, chicken, pork or shrimp, 1 (4 1/2" long), 4
    • Won Ton, 1 only (55 cal/3 g fat/4 g carbs) 1.5  
    • Won Tons, boiled, 6 wontons, 4
    • Won Tons, fried pork or shrimp, 1 (45 cal/2 g fat/3 g carbs) 1.5 
    • Won Ton skins (wrappers), 5 skins (3" x 3" sq), 1
  • Desserts 
    • Fortune Cookie (30 cal/0 g fat/7 g carbs) 1
    • Lychee, fruit/syrup, 1/2 cup (60 cal/0 g fat/15 carbs) 1.5
  • Entrees & Main Dishes
    • Beef & Pork Entrees (1 cup unless noted) 
      • Beef or Pork w/asparagus, broccoli, cabbage, or green peppers 
        (360 cal/28 g fat/8 g carbs)
        10
      • Beef or Pork w/cabbage or bok choy (395 cal/30 g fat/7 g carbs) 10.5
      • Beef w/orange-ginger, 1/2 cup, 8
      • Cashew Beef (580 cal/49 g fat/3 g carbs) 16
      • Chop Suey, beef or pork (220 cal/12 g fat/18 g carbs) 5.5
      • Chow Mein, beef or pork (345 cal/17 g fat/32 g carbs) 8.5
      • Lo mein, with beef, chicken, or pork, 1 cup, 9
      • Mongolian Beef w/green onions & rice noodles (375 cal/24 g fat/17 g carbs) 9.5
      • Moo shoo pork, 1/2 cup with 2 pancakes, 10
      • Oriental Noodles w/beef or pork & sauce (385 cal/25 g fat/18 g carbs) 10
      • Pepper Steak, 4 oz (340 cal/21 g fat/2 g carbs) 9
      • Pork & Hoisin Sauce (450 cal/30 g fat/17 g carbs) 11.5
      • Pork with cashews, 1 cup, 12
      • Shredded Pork w/Garlic or Peking Sauce (390 cal/18 g fat/8 g carbs) 9.5
      • Stir-fried Beef w/peppers, onions, mushrooms & snow peas 
        (315 cal/24 g fat/12 g carbs) 8.5
      • Stir-fried Beef or Pork w/vegetables (315 cal/24 g fat/13 g carbs) 8.5
      • Szechuan Beef or Pork (400 cal/28 g fat/1 g carbs) 10.5
      • Sweet & Sour Beef or Pork (525 cal/35 g fat/17 g carbs) 13.5
      • Twice Cooked Pork (420 cal/29 g fat/0 g carbs) 11
    • Chicken/Poultry Entrees (1 cup unless noted) 
      • Almond or Cashew Chicken (495 cal/40 g fat/5 g carbs)
      • Chicken & Snow Peas (200 cal/17 g fat/7 g carbs) 5.5
      • Chicken Chop Suey (180 cal/9 g fat/12 g carbs) 4.5
      • Chicken Chow Mein (305 cal/14 g fat/18 g carbs) 7.5
      • Chicken Teriyaki, 1 quarter (335 cal/16 g fat/6 g carbs) 8.5
      • Peking duck, 2 oz duck with 1 piece duck, skin & 3 pancakes, 11
      • General Tso's chicken, 1 cup, 15
      • Kung Pao Chicken (520 cal/45 g fat/5 g carbs) 14.5
      • Lemon Chicken (720 cal/44 g fat/19 g carbs) 18.5
      • Moo Goo Gai Pan (190 cal/9 g fat/9 g carbs) 5
      • Noodles w/chicken & vegetables in Szechuan sauce 
        (290 cal/17 g fat/21 g carbs)
        7.5
      • Sesame Chicken, 1 cup, 13
      • Stir-fried Chicken w/vegetables (175 cal/17 g fat/7 g carbs) 5
      • Sweet & Sour Chicken (490 cal/30 g fat/16 g carbs) 12.5
    • Fish & Shellfish (1 cup unless noted) 
      • Chinese Fried Shrimp, 6 oz (540 cal/30 g fat/16 g carbs) 13.5
      • Lobster Cantonese, 1 cup, 9
      • Lo Mein, with shrimp, 1 cup, 8
      • Shrimp Cantonese, 1 cup, 9
      • Shrimp Chop Suey (180 cal/10 g fat/11 g carbs) 4.5
      • Shrimp Chow Mein (305 cal/15 g fat/18 g carbs) 7.5
      • Shrimp w/cashews (460 cal/38 g fat/5 g carbs) 12.5
      • Shrimp w/Snow Peas (165 cal/17 g fat/7 g carbs) 5
      • Sweet & Sour Shrimp (475 cal/28 g fat/16 g carbs) 12
      • Szechuan noodles w/Chinese cabbage, snow pea & scallops 
        (280 cal/16 g fat/20 g carbs) 7
    • Whole Dish Entrees & Main Dishes (per whole dish - serves 2-3) 
      • Beef with Broccoli, 16 oz (650 cal/30 g fat/31 g carbs) 15.5
      • Beef in Black Bean Sauce, 17 oz (530 cal/32 g fat/17 g carbs) 13.5
      • Chicken & Almonds, 18 oz (685 cal/50 g fat/18 g carbs) 18
      • Chop Suey: Chicken, 20 oz (560 cal/37 g fat/7 g carbs) 14.5
      • Chop Suey: Pork, 20 oz (680 cal/50 g fat/12 g carbs) 18
      • Chow Mein: Beef/Chicken, 24 oz (940 cal/60 g fat/50 g carbs) 24
      • Crispy Fried Chicken, 8 oz (485 cal/33 g fat/12 g carbs) 12.5
      • Lemon Chicken, 10 oz (580 cal/32 g fat/25 g carbs) 14.5
      • Noodles
        • Chinese Egg, boiled, 1 cup (200 cal/3 g fat/42 g carbs) 4.5
      • Omelet: Chicken/Shrimp, 16 oz (990 cal/82 g fat/10 g carbs) 27
      • Rice
        • Plain, 1 cup, 5 oz (170 cal/0 g fat/36 g carbs) 3.5
        • Fried, 1 cup, 5 oz (320 cal/13 g fat/42 g carbs) 7.5
          • Large Dish, 16 oz (1010 cal/40 g fat/134 g carbs) 20
        • Sweet & Sour
          • Fish, 20 oz (1160 cal/58 g fat/106 g carbs) 28.5
          • Pork, 18 oz (950 cal/50 g fat/92 g carbs) 23.5
          • Duck, 18 oz (1120 cal/71 g fat/85 g carbs) 28.5
        • Vegetable Combination, 6 oz (250 cal/17 g fat/13 g carbs) 6.5
  • Rice & Noodles
    • Steamed Rice, 1 cup (240 cal/0 g fat/50 g carbs) 5
    • Fried Rice, 1 cup (370 cal/12 g fat/48 g carbs) 8.5
    • Crispy Chow Mein Noodles, 1/2 cup (250 cal/11 g fat/38 g carbs) 6
    • Oriental Noodles, 1/2 cup (95 cal/1 g fat/21 g carbs) 2
  • Sashimi (not salmon or mackerel), 4 pieces, 1
  • Sashimi, salmon or mackerel, 4 pieces, 2
  • Sauces & Oils (2 tbsp unless noted)
    • Chinese BBQ sauce (45 cal/0 g fat/11 g carbs) 1
    • Mustard sauce (60 cal/6 g fat/0 g carbs) 2
    • Oil, vegetable, 1 tbsp (120 cal/13 g fat/0 g carbs) 3.5
    • Plum or Duck sauce (60 cal/4 g fat/6 g carbs) 2
    • Sesame Oil, 1 tbsp (120 cal/13 g fat/0 g carbs) 3.5
    • Sesame Soy Dip, 1 tbsp (30 cal/2 g fat/1 g carbs) 1
    • Soy Sauce, 1 tsp (3 cal/0 g fat/0 g carbs) 0
    • Soy Sauce, reduced sodium, 1 tsp (3 cal/0 g fat/0 g carbs) 0
    • Sweet and Sour Sauce (55 cal/0 g fat/14 g carbs) 1.5
    • Teriyaki Sauce, 1 tbsp (15 cal/0 g fat/0 g carbs) .5
    • Teriyaki Sauce, reduced sodium, 1 tbsp (15 cal/0 g fat/0 g carbs) .5
    • Worcestershire Sauce, 1 tbsp (10 cal/0 g fat/0 g carbs) .5
  • Sushi maki (vegetables and rice rolled in seaweed), 4 pieces, 1
  • Sushi, nigiri, raw fish over rice, 4 pieces, 3
  • Sushi, nori maki(raw fish and rice rolled in seaweed), 4 pieces, 2
  • Vegetables (1/2 cup unless noted) 
    • Bok Choy, oriental style (55 cal/4 g fat/5 g carbs) 1.5
    • Chop Suey, vegetable (44 cal/3 g fat/4 g carbs) 1.5
    • Snow Pea, Mushroom & Bamboo (40 cal/3 g fat/5 g carbs) 1.5
    • Snow Peas & Water Chestnuts (40 cal/3 g fat/4 g carbs) 1.5
    • Stir-Fried Broccoli (70 cal/5 g fat/6 g carbs) 2
    • Stir-Fried String Beans (70 cal/5 g fat6 g carbs) 2
    • Szechuan noodles w/Chinese cabbage & snow peas (195 cal/11 g fat/19 g carbs) 5
    • Szechuan-style Eggplant (135 cal/11 g fat/6 g carbs) 4
    • Tofu, 1/2 cup pieces, raw, firm (185 cal/11 g fat/2 g carbs) 5
    • Tofu, 1/2 cup pieces, fried (275 cal/22 g fat/2 g carbs) 7.5
    • Water Chestnuts (50 cal/0 g fat9 g carbs) 1
  • Stir-Fry (in 1 tbsp oil & 2 tbsp oil) - [some restaurants use up to 4 tbsp of oil per serving so the
    calories may be higher - 1 tbsp of oil is 120 cal/14 g fat]
    • 2 cups vegetables w/1 tbsp oil (220 cal/14 g fat) 6
      • 2 cups vegetables w/2 tbsp oil (440 cal/28 g fat) 11.5
    • 1 1/2 cups vegetables w/1/2 cup beef or pork w/1 tbsp oil (335 cal/22 g fat) 9
      • 1 1/2 cups vegetables w/1/2 cup beef or pork w/2 tbsp oil 
        (455 cal/36 g fat)
        12.5
    • 1 cup vegetables w/1 cup beef or pork w/1 tbsp oil (450 cal/30 g fat) 11.5
      • 1 cup vegetables w/1 cup beef or pork w/2 tbsp oil (570 cal/44 g fat) 15.5
    • 1/2 cup vegetables w/1 1/2 cup beef or pork w/1 tbsp oil (565 cal/38 g fat) 14.5
      • 1/2 cup vegetables w/1 1/2 cup beef or pork w/2 tbsp oil 
        (685 cal/52 g fat) 18.5
    • 2 cups beef w/1 tbsp oil (680 cal/44 g fat) 17.5
      • 2 cups beef w/2 tbsp oil (800 cal/58 g fat) 21
    • 2 cups chicken w/1 tbsp oil (520 cal/30 g fat) 13
      • 2 cups chicken w/2 tbsp oil (640 cal/44 g fat) 16.5
    • 2 cups seafood or chicken breast w/1 tbsp oil (400 cal/26 g fat) 10.5
      • 2 cups seafood or chicken breast w/2 tbsp oil (520 cal/40 g fat) 14
    • 1 1/2 cups vegetables w/1/2 cup chicken w/1 tbsp oil (295 cal/18 g fat) 7.5
      • 1 1/2 cups vegetables w/1/2 cup chicken w/2 tbsp oil (415 cal/32 g fat) 11
    • 1 cup vegetables w/1 cup chicken w/1 tbsp oil (370 cal/22 g fat) 9.5
      • 1 cup vegetables w/1 cup chicken w/2 tbsp oil (490 cal/36 g fat) 13
    • 1/2 cup vegetables w/1 1/2 cup chicken w/1 tbsp oil (445 cal/26 g fat) 11.5
      • 1/2 cup vegetables w/1 1/2 cup chicken w/2 tbsp oil 
        (565 cal/40 g fat) 15
    • 1 1/2 cups vegetables w/1/2 cup seafood or chicken breast w/1 tbsp oil 
      (265 cal/17 g fat) 7
      • 1 1/2 cups vegetables w/1/2 cup seafood or chicken breast w/2 tbsp oil 
        (385 cal/31 g fat) 10.5
    • 1 cup vegetables w/1 cup seafood or chicken breast w/1 tbsp oil (210 cal/20 g fat) 6
      • 1 cup vegetables w/1 cup seafood or chicken breast w/2 tbsp oil 
        (330 cal/34 g fat) 9.5
    • 1/2 cup vegetables w/1 1/2 cup seafood or chicken breast w/1 tbsp oil 
      (355 cal/23 g fat) 9.5
      • 1/2 cup vegetables w/1 1/2 cup seafood or chicken breast w/2 tbsp oil 
        (475 cal/37 g fat) 13

Making the Best Food Choices at Chinese Restaurants

  • Avoid fried foods ("fried" "crispy") - frying foods may double the calories of the food.
  • Order "off the menu" instead of going for the buffet. To prevent the food at the buffet table from sticking and drying out, they tend to be prepared with more oil. Watch them "shine".
  • Use chopsticks - you will eat slower thus allowing your stomach to signal when you're full. Remember - Confucious say: "Man who eat with one chopstick never have a problem with obesity!"
  • Instead of ordering fried egg rolls, order steamed dumplings.
  • Do not order "fried" foods. Most items at Dim Sum lunches are fried.
  • Soups are very low in fat and calories (although sodium is rather high) so fill up on them (good choices are Won Ton, Egg Drop (higher in cholesterol), Hot & Sour, Velvet Corn).
  • Instead of fried rice or noodles choose steamed rice or noodles. Always ask, even if it's not on the menu - you can always request it.
  • Order boiled noodles (very similar to American wheat noodles) instead of fried noodles.
  • If restaurants serve their food fast try to avoid them. They usually deep-fry them in advance and then stir-fry it in more oil before serving.
  • Order dishes that contain more vegetables than meat. Most vegetables have 50 calories or less per cup whereas meat (beef, poultry and seafood) have 120-520 calories per cup.
  • Try to avoid sweet and sour entrees - most are deep fat fried before the sauce (sugar laden) is added.  If you have to have it, order the sauce on the side and only eat half of it!
  • Avoid the "House Specialties" - they are usually very high in fat and calories as they contain more meat than vegetables.
  • Avoid entrees with nuts - about 1/4 cup nuts will add about 200 calories and 20 grams of fat. Try water chestnuts - they only have 20 calories per 1/4 cup).
  • Do not be afraid to ask the cook to prepare your dish with "as little oil as possible" - restaurants use 1-2 tbsp of oil (on the average - some use up to 4 tbsp) to stir-fry and that adds up to an extra 120-240 calories of fat.
  • Always order steamed food (cooked over water or chicken broth) with the sauces on the side - you are in control this way. You can also request a sauce made of only thickened broth and no oil.
  • If you are going to the restaurant with a group (of 6) and you are sharing the meal, try ordering 5 meals instead of 6.
  • Order Chop Suey instead of Chow Mein. Chow Mein is topped with fried noodles whereas Chop Suey is not (so, if you order the Chow Mein keep off the fried noodles).
  • Instead of meat try ordering the tofu - it is made of soybeans, high in protein and not too high in fat and calories - it soaks up the flavor of the foods that it is cooked with. Avoid dishes using fried tofu.
  • Do not order foods with MSG if you are sensitive to it's effects.
  • To flavor your meals try using one of these sauces (they are usually high in sugar and/or sodium): Black Bean Sauce, Hoisin Sauce, Oyster Sauce, Plum Sauce, Sweet and Sour Sauce - don't forget to order it on the side so that you remain in control.