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Asian Restaurant Guide
The University of Illinois at Urbana-Champaign campus area serves a wide array of foods from the continent of Asia. Chinese, Thai, Korean, and Indian restaurants have increased in popularity over the last few years and the trend is likely to continue.
Asian foods offer a variety of dishes that can be used to meet your nutrient needs. However, many of the restaurant food items are high in calories, saturated fat, and sodium. Eating a diet high in calories and saturated fat can lead to gradual weight gain and increase your risk for heart disease, diabetes, and cancer. Therefore, it is important to know the nutritional information for your favorite food items.
TIPS FOR EATING OUT IN ASIAN RESTAURANTS
- Choose low sodium soy sauce, if available. You can also request little or no soy sauce and add it at the table.
- Ask that your menu items to be steamed instead of fried and ask for the sauce on the side.
- Consider sharing the menu item with a friend.
- Always eat with balance, variety, and moderation in mind. Try different menu items that are prepared differently.
- Try different restaurants and discover those that offer you healthier options and more choices.
PORTION SIZES
- One-half cup is the size of a cupcake wrapper full/ ice cream scoop/ tennis ball.
- One cup is the size of a baseball or fist
CHINESE DISHES
Food Item Calories Fat
(g)Sat Fat
(g)Carb
(g)Sodium
(mg)Protein
(g)Fiber
(g)Beef and Broccoli (1/2 Cup) 216.8 18.4 2.4 8.0 496.0 6.4 1.6 BBQ Pork (1/2 Cup) 341.6 23.2 6.4 16.8 752.0 20.8 0.0 Fried Rice (1 Cup) 248.0 11.2 1.6 31.2 765.6 5.6 1.6 General Tso’s Chicken (1/2 Cup) 255.2 16.8 2.4 18.4 370.4 8.0 0.8 Kung Pao Chicken (1/2 Cup)*** 193.6 15.2 15.2 8.0 240.0 4.8 0.8 Mixed Vegetables (1/2 Cup)*** 104.0 7.2 0.8 9.6 344.0 1.6 2.4 Chicken with potato (1/2 Cup)*** 144.0 7.2 1.4 15.1 712.8 7.9 1.4 Sesame Chicken (1/2 Cup) 332.0 13.6 13.6 44.0 132.0 9.6 0.8 Sweet & Sour Chicken (1/2 Cup) 324.0 32.0 5.0 26.0 663.0 14.0 3.0 Sweet & Sour Sauce (1/2 Cup) 131.1 0.1 0.0 34.2 144.8 0.0 0.0 Orange Chicken (1/2 Cup) 223.2 12.0 1.6 23.2 147.2 6.4 0.8 Black Pepper Chicken (1/2 Cup)*** 144.0 8.6 1.8 7.9 590.4 9.4 1.4 Veggie Spring Roll (1 roll)*** 80.0 2.5 0.0 14.0 270.0 2.0 2.0 Vegetable chow Mein (1 Cup) 330.0 22.0 4.0 96.0 1620.0 20.0 8.0 Steamed Rice (1 Cup) 267.3 0.4 0.0 59.9 16.2 5.7 1.6 Noodles (1 Cup)*** 181.3 9.1 1.4 20.3 452.2 4.2 2.1 Mandarin Chicken (1/2 Cup)*** 180.0 6.5 1.8 5.8 691.2 24.5 1.4 Hunan Beef (1/2 Cup) 232.0 19.2 3.2 10.4 320.0 6.4 0.8 Black Mushroom Tofu (1/2 Cup)*** 127.2 8.0 2.4 8.8 232.0 6.4 0.8 Chicken Wings (1 wing)*** 81.2 6.6 1.4 1.4 161.2 3.8 0.0 Sweet & Sour Pork (1/2 Cup) 216.8 12.8 2.4 19.2 195.2 6.4 0.8 Pineapple Chicken (1/2 Cup) 202.4 13.6 1.6 16.0 115.2 4.0 0.8 Crab Rangoon (1 piece)*** 67.3 4.7 1.4 4.2 127.4 2.2 0.0 Chicken with Broccoli (1/2 Cup) 240.0 7.0 NA 15 NA 25.0 2.0 JAPANESE DISHES
Food Item Calories Fat
(g)Sat Fat
(g)Carb
(g)Sodium
(mg)Protein
(g)Fiber
(g)Beef Noodle Soup Bowl 392.0 6.1 2.0 60.6 NA 24.3 6.0 Chicken Noodle Soup Bowl 365.0 2.7 NA 60.7 NA 24.9 1 to 3 California Roll (4 rolls) 225.0 5.5 1.0 37.5 790.0 6.0 3.0 Lo Mein Noodles (1 Cup) 270.0 6.0 1.0 42.0 690.0 10.0 5.0 Udon Noodle Soup (1 bowl) 350.0 0.0 NA 78.0 2230.0 9.0 NA Vegetable rolls (4 rolls)*** 160.0 2.4 0.4 31.6 456.0 3.2 2.0 Teriyaki Sauce (1/4 Cup) 74.7 0.0 0.0 16.6 879.8 1.7 0.0 Spicy Tuna Roll (4 rolls)*** 180.0 2.8 0.6 26.8 492.0 11.6 1.2 Edamame ( ˝ cup)*** 90.0 5.0 5.0 8.0 0.0 9.0 3.0 Shrimp Rolls (4 rolls)*** 176.0 0.0 0.0 32.0 112.0 8.0 0.0 Smoked Salmon Rolls (4 rolls)*** 272.0 4.0 0.0 36.0 116.0 20.0 0.0 Inari (4 pieces) 420.0 9.0 1.0 73.0 496.0 11.0 0.0 Miso Soup (1 bowl)*** 70.0 2.0 0.0 9.0 721.0 5.0 3.0 THAI DISHES
Food Item Calories Fat
(g)Carb
(g)Sodium
(g)Protein
(mg)PC Peanut Sauce (2 Tbsp) 91.9 6.9 4.3 170.9 4.2 Pad Thai (1 bowl) 720.0 9.0 147.0 1720.0 13.0 Chicken Noodle Soup (1 bowl) 290.0 9.0 37.0 2400.0 17.0 Coconut Curry/ Beef (1/2 Dish) 550.0 37.5 20.0 NA 36.3 Coconut Curry w/ Chicken (1/2 Dish) 387.5 18.8 22.5 NA 30.0 Coconut Curry w/ Shrimp (1/2 Dish) 300.0 17.5 18.8 NA 21.3 Coconut Curry w/ Tofu & Veg (1/2 Dish) 212.5 13.8 17.5 NA 6.3 Crab Wontons (2 pieces)*** 155.5 9.5 13.0 NA 5.0 Bangkok Curry (3/4 bowl)*** 400.0 10.0 71.0 NA 9.0 INDIAN DISHES
Food Item Calories Fat
(g)Carb
(g)Sodium
(g)Protein
(mg)Chicken Tandoori w spinach (1/2 Cup)*** 120.0 4.4 13.2 224.0 7.2 Chicken Tikka (1/2 Cup)*** 144.0 5.6 14.8 336.0 8.4 Chicken Curry (1/2 Cup)*** 132.0 7.6 4.5 NA 11.4 Kofta Curry (1/2 Cup)*** 240.0 18.0 16.0 570.0 4.0 Samosa Wraps (2 Large) 192.0 4.8 30.4 544.0 6.4 Plain Paratha (Each) 290.0 10.0 39.0 160.0 4.0 Basmati Rice Pilaf (1/2 Cup) 340.0 0.0 74.0 960.0 8.0 KOREAN DISHES
Food Item Calories Fat
(g)Sat Fat
(g)Carb
(g)Sodium
(mg)Protein
(g)Fiber
(g)Bulgogi/ BBQ Beef (1 Cup) 370.5 13.68 3.42 17.1 1260.84 44.46 1.14 Bibimbap/ Veg & Beef on rice (1 Cup) 560.0 15.0 4.0 89.0 564.0 18.0 4.0 Galbi/ Short Ribs (1 oz.) 62.0 3.8 1.4 1.0 149.0 5.7 0.0 Gujeolpan (1 Cup + 1 Pancake) 360.0 11.0 3.0 39.0 2406.0 21.0 2.0 Japchae/ Noodles w. Veg & Meat (1 Cup) 296.0 15.2 4.8 27.2 482.4 12.0 2.4 Kimchee/ Cabbage Relish (1/2 Cup) 35.0 0.0 0.0 0.0 2404.0 0.0 2.0 Namool/ Assorted Vegetables (1 Cup) 105.0 6.5 0.5 9.0 270.0 7.5 2.0 Muguk/ Radish & Chive Soup (1 cup) 139.65 9.31 1.33 7.98 563.92 5.32 2.66 Samgyetang/ Ginseng Chicken Soup without skin (1 Cup) 545.0 11.0 2.0 60.0 153.0 45.0 4.0 Samgyetang/ Ginseng Chicken Soup without skin 735.0 35.0 9.0 60.0 153.0 43.0 4.0 Yuk Gae Jang/ Spicy Beef Soup (1 Cup) 140.0 10.4 3.2 4.0 32.0 8.8 0.8 *** Food items recommended, denotes a Best Bite = Lower in calories, fat and/or higher in fiber
NOTE - The portion sizes listed in this guide are not typical. Most restaurants serve 2-3 times the serving sizes listed.
Resources
The dietfacts.com Web site
The calorie-count.com Web site
U.S.D.A. Nutrition Data Laboratory Web siteDisclaimer - This handout attempts to summarize the diet facts for the most popular dishes for which information is available. There are numerous menu items for which nutritional information is unavailable, incomplete or inconsistent. Others factors that could affect the nutritional content are additional ingredients at the locations and altered methods of preparation.
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If
you are a registered University
of Illinois student and you have questions or concerns,
If you are concerned about any difference in your treatment plan and the information in this handout, you are advised to contact your health care provider.
Visit the McKinley Health Center Web site at: http://www.mckinley.uiuc.edu |
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HEd. III-254 |
© The Board of Trustees of the University of Illinois, 2007. |
09-26-07 |
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