Takeaway meals are a popular choice for many people who want something quick, convenient, and tasty. However, if you’re trying to watch your calorie intake, it can be hard to make a healthy choice when there are so many tempting options available. In this article, we’ll take a look at various types of takeaways and identify which takeaway has the least calories. We’ll break down the options by type of food, highlight healthier choices, and give you practical tips to help you make better decisions when ordering takeaway.
Understanding Calories in Takeaways
Before we dive into specific takeaway options, it’s important to understand what calories are and why they matter. Calories are units of energy that our bodies use to function. The amount of calories you need depends on factors like your age, gender, activity level, and overall health.
When you consume more calories than your body burns, the excess is stored as fat. Eating foods that are high in calories but low in nutritional value can contribute to weight gain, which is why many people look for lower-calorie takeaway options. It’s also important to note that calories come from all three macronutrients: carbohydrates, proteins, and fats. Some takeaway meals are loaded with one or more of these, making them high in calories.
General Tips for Lower-Calorie Takeaways
Before we get into specific food types, here are a few general tips for reducing your calorie intake when ordering takeaway:
Choose Grilled Over Fried: Fried foods are typically higher in calories due to the oil used in the cooking process. Opt for grilled, baked, or steamed options where possible.
Avoid Sugary Sauces: Many takeaways, especially Asian and fast food, use sugary sauces that can add a significant number of calories. Ask for sauces on the side or avoid them altogether.
Go for Smaller Portions: Many takeaway meals come in large portions. Consider ordering smaller sizes or sharing with a friend to cut down on your calorie intake.
Pick Lean Protein: Protein is important, but some sources of protein are much leaner than others. Choose grilled chicken, fish, or vegetarian options for a lower-calorie meal.
Fill Up on Veggies: Vegetables are naturally low in calories and high in fiber, which can help keep you full. Try to pick dishes that include a good amount of vegetables or add extra veggies to your meal.
Now, let’s explore some of the most common types of takeaway foods and which ones have the least calories.
1. Pizza: Low-Calorie Choices
Pizza is a classic takeaway food that many people love, but it can be high in calories, especially when it’s loaded with cheese and fatty meats like pepperoni. However, there are ways to make your pizza order more calorie-friendly.
Thin Crust vs. Thick Crust: Choosing a thin crust pizza will significantly lower the calorie count compared to a thick crust pizza, which has more dough and therefore more calories.
Veggie Pizza: Opting for a veggie pizza is another good way to reduce your calorie intake. Vegetables like mushrooms, spinach, peppers, and onions add flavor and nutrients without adding too many calories.
Choose Lean Protein: If you prefer a pizza with protein, choose leaner options like grilled chicken or turkey over high-fat meats like sausage or pepperoni.
Cheese: Asking for less cheese or using a lower-fat cheese option can help cut down on calories.
For example, a small vegetarian thin crust pizza with light cheese could contain as little as 300-400 calories per slice, compared to a deep-pan meat-lover’s pizza, which could have over 500-600 calories per slice.
2. Chinese Takeaway: Healthier Choices
Chinese takeaway can be hit-or-miss when it comes to calorie content. Some dishes are packed with vegetables and lean protein, while others are fried and drenched in sugary sauces.
Steamed Dishes: Many Chinese restaurants offer steamed versions of popular dishes, such as steamed fish or steamed chicken with vegetables. These dishes tend to be lower in calories than fried options.
Avoid Fried Rice: Fried rice is delicious but also high in calories due to the oil and added ingredients. Opt for plain rice or steamed vegetables instead.
Go for Broth-Based Soups: Many Chinese soups are low in calories, especially those based on clear broth with vegetables and lean meat or tofu.
Choose Healthy Protein: Chicken, fish, or tofu are great options for lean protein. Pork, beef, and duck tend to be higher in fat and calories.
A typical serving of steamed chicken with vegetables (without sauce) could have around 200-300 calories, whereas a serving of sweet and sour chicken can have as many as 800-900 calories, mainly due to the sugar and batter used.
3. Indian Takeaway: Lower-Calorie Options
Indian food is known for its rich, flavorful spices, but some dishes can be very calorie-dense, especially when they’re creamy or fried.
Opt for Tandoori: Tandoori dishes are usually made with grilled meat and spices, rather than being cooked in a heavy sauce. They tend to be lower in calories than creamy curries. Tandoori chicken, for example, is typically grilled and has fewer calories than a butter chicken or chicken tikka masala.
Go for Lighter Curries: Choose tomato-based curries over cream-based ones. Dishes like chicken tikka masala, korma, and butter chicken are typically higher in calories due to their cream and butter content.
Avoid Naan: Naan bread is often fried and buttery, which makes it high in calories. Opt for whole wheat roti or skip the bread entirely if you’re trying to save calories.
Choose Vegetable Dishes: Many Indian dishes, like aloo gobi (potato and cauliflower), baingan bharta (eggplant), and dal (lentils), are naturally lower in calories.
A serving of tandoori chicken with a side of steamed vegetables may have around 300-400 calories, whereas a serving of chicken tikka masala with naan could be over 800-1,000 calories.
4. Sushi: Light and Healthy
Sushi is generally considered one of the healthier takeaway options, as it is often made with lean fish, vegetables, and rice. However, some sushi rolls can be high in calories, especially those that are deep-fried or include a lot of creamy sauces.
Choose Nigiri or Sashimi: Nigiri (fish on top of rice) and sashimi (just fish) are great low-calorie options because they don’t include the extra ingredients or sauces found in rolls.
Avoid Tempura Rolls: Tempura rolls, which contain deep-fried vegetables or shrimp, can be much higher in calories. Choose rolls that are made with fresh fish, avocado, and vegetables instead.
Limit Soy Sauce: Soy sauce can be high in sodium, which can contribute to bloating, but it doesn’t add significant calories. Still, it’s a good idea to use it sparingly.
A simple tuna nigiri may have only 40-50 calories per piece, while a California roll with crab, avocado, and cucumber could have around 200-250 calories for 8 pieces. However, a deep-fried roll or one with a lot of mayo-based sauces could easily top 500-600 calories per roll.
5. Mexican Takeaway: Choosing Healthier Options
Mexican food is delicious but can be high in calories due to ingredients like cheese, sour cream, and fried tortillas. However, there are several ways to make your Mexican takeaway healthier.
Choose Grilled Protein: Grilled chicken, shrimp, or fish are good choices for lower-calorie options. Avoid fried meats like carnitas or beef.
Skip the Cheese and Sour Cream: Ask for your burrito or taco without cheese or sour cream, or request small amounts on the side.
Go for Soft Tacos or Burritos: Instead of fried taco shells or quesadillas, choose soft tortillas. They tend to have fewer calories than the fried versions.
Load Up on Veggies: Mexican cuisine offers many fresh vegetable options, such as lettuce, tomatoes, avocado, and salsa. Fill your tacos or burritos with these instead of high-calorie toppings.
A grilled chicken burrito with salsa and vegetables could have around 400-500 calories, while a beef taco with cheese and sour cream might have over 700 calories.
Conclusion: How to Make the Healthiest Choice
When it comes to takeaway food, there are always ways to reduce the calorie count while still enjoying a delicious meal. By choosing grilled over fried foods, opting for lean protein, and going easy on high-calorie toppings and sauces, you can make smarter decisions and keep your calorie intake in check. Additionally, focusing on vegetables and lighter sides, like rice or salads, can help fill you up without adding unnecessary calories.
In summary, some of the healthiest, lowest-calorie takeaway options include grilled tandoori chicken, steamed Chinese dishes, nigiri sushi, veggie-heavy pizza, and grilled protein Mexican meals. With a little attention to the details and a few simple swaps, you can enjoy takeaway without compromising your health goals.
Related topics:
