How to Eat Healthy When Ordering Takeout or Food Delivery
Matt · April 9, 2026
You can eat healthy when ordering takeout by choosing grilled or steamed options over fried, asking for sauces and dressings on the side, and previewing nutrition info before you hit "place order."
Why Takeout Makes Healthy Eating Harder
Ordering delivery feels different from cooking at home — and it is. You're not watching anything get made. Portions are bigger than restaurants because delivery apps compete on value. And the menu photos are designed to make the most indulgent options look irresistible.
The result: people consistently underestimate takeout calories by 30–40%. A dish that looks like a reasonable dinner might be two or three servings worth of food.
A few patterns show up across almost every cuisine:
- Sauces are calorie bombs. General Tso's chicken gets most of its calories from the sauce, not the chicken. Pad Thai noodles are often fried before the sauce goes on. Creamy pasta sauces can double the calorie count of a dish.
- "Light" doesn't mean low-calorie. "Light" salads at popular chains sometimes have more calories than burgers because of the dressing portions.
- Sides add up fast. The egg roll, the naan, the chips and guac — these extras often add 400–600 calories before you even touch the main dish.
Practical Strategies for Healthier Takeout
Preview the menu before you're hungry. Hunger makes you order more. If you decide what you're getting when you're not starving, you'll make a more rational choice.
Look for the preparation method. "Grilled," "steamed," "baked," "roasted" are good signs. "Crispy," "fried," "glazed," "smothered" are signals to be careful. A grilled chicken sandwich and a crispy chicken sandwich at the same restaurant can differ by 400 calories.
Ask for modifications. Most places will do sauce on the side, no extra cheese, or a smaller portion of rice. You just have to ask. It's extremely common and kitchens expect it.
Split the portion intentionally. When the food arrives, plate half of it and put the rest away before you start eating. This works because takeout portions are usually 1.5–2x what a normal serving looks like.
Watch the drinks. A large Thai iced tea can have 300+ calories. Lemonade from a deli might be over 200. If you're already eating a 900-calorie bowl of pad see ew, a sweet drink turns it into a 1,200-calorie meal fast.
Using an app like MenuScore helps when you're at the restaurant itself — you can scan the physical menu to get instant calorie and macro estimates for every item before you decide. It's useful any time you're staring at a menu and want a clearer picture of what you're actually ordering.
Frequently Asked Questions
What are the healthiest takeout cuisines?
Japanese (sushi, sashimi, miso soup), Vietnamese (pho, spring rolls, grilled proteins), and Greek (grilled meat, salads, hummus) tend to have more lean protein and vegetable-forward options than heavy American or creamy Italian dishes. That said, every cuisine has healthy options — it depends more on what you order than where it's from.
How do I cut calories when ordering Chinese food?
Stick to steamed dishes over fried, ask for brown sauce instead of sweet/thick sauces, choose steamed rice over fried rice, and load up on vegetable dishes. Dishes like steamed chicken with broccoli or moo goo gai pan are much lower in calories than lo mein or orange chicken.
Is ordering a salad always the healthiest choice?
Not always. Many restaurant salads come with calorie-dense dressings, candied nuts, croutons, cheese, and fried toppings that push them past 800–1,000 calories. Ask for dressing on the side and use about a tablespoon — that alone can save you 200–300 calories.