7 Top Tips for Counting Carbs in Takeaway Food

Carbs in pizza

When you order a takeaway pizza, you often get a base of refined wheat (crust), tomato sauce, cheese, and one or more toppings, such as meat or vegetables. The bulk of the carbs in pizza comes from the crust and the sauce. In fact, some pizzas from major chains show that nearly half of the calories come just from the crust and cheese, before you add extra toppings or sauces!

Takeaway pizzas tend to provide decent protein levels (from the cheese and certain toppings) but are likely high in refined carbs, saturated fat, and sodium. It is always worth checking the nutritional information (where available), as the carbs in pizza can differ significantly depending on the brand, ingredients, and portion sizes.

Carbs in a burger & fries meal

A typical takeaway burger and fries meal includes a bun, a protein patty (often beef or chicken), cheese, sauce, and a side of fries. The nutritional values will change depending on portion sizes, so it is always worth checking before you order.

Burgers are a good source of protein relative to other takeaway foods, but fries add starch, fat, and (if you’re like me) a lot of salt. You can reduce the carbs in your burger meal by removing the top half of the bun and choosing a smaller fries portion – or sharing fries. 

Top tip: Removing the top bun or choosing a lettuce wrap can lower carbs

Is an Indian takeaway low carb?

Your choices when ordering an Indian takeaway can drastically affect the carbs you consume. An Indian takeaway often consists of curry, rice, bread, and fried starters or sides. However, skipping the bread and choosing dry dishes can help to reduce carbs.

Rice and bread contain high carbohydrate levels; for example, adding half a naan and half a portion of pilau rice to a curry could increase carbs by 35g (depending on the portion).

While these meals supply valuable protein, fibre (where lentils, or vegetables are used) and spices with antioxidant effects, they’re often rich in saturated fats or creams – especially in richer sauces. Portion sizes tend to be large: a standard Indian takeaway meal (starter + main + rice + naan) can exceed daily energy or fat guidelines.

Top tip: Skip the naan and go for dry tandoori dishes to reduce carbs.

How do I choose a low carb Chinese takeaway?

Chinese takeaways usually include rice or noodles, battered or fried proteins (chicken, pork, seafood), stir-fried or steamed vegetables, and various sauces (often thickened with sugar or starch). Rice, noodles, and sauces tend to be the main sources of carbohydrates in Chinese takeaways. Popular dishes like fried rice or chow mein contribute high carbs. Some dishes might look like a healthy option, but they can be deceptively calorie—and carb-dense because of batter, oil, or sugary sauces.

You can lower carbs and reduce calories by choosing steamed or stir-fried vegetables and plain protein dishes with a light sauce.

Top tip: Swap rice for stir-fried veg to lower carb load.

What about carbs in Mexican food​?

Mexican takeaways are diverse and often contain a combination of tortillas or taco shells, rice, beans, meats, cheese, sour cream, guacamole, and salsas.
Many of the carbs in Mexican food come from the tortillas, rice, and beans. Beans add good fibre, which slows carb digestion compared to refined flour, but flour tortillas and large burritos can increase the total carb count.

Relative to other takeaway options, Mexican food can strike a good nutritional balance: lean protein, fibre, and healthy fats (e.g., avocado). However, it also contains refined carbs, creamy additions, and sometimes large servings.

Some options seen as “healthier” can often contain more carbs and calories than you would expect once you factor in all the extras like rice, cheese, and sauces.

Top tip: Choose a burrito bowl without rice or tortilla to cut carbs in half.

Carbs in fish and chips​

A classic fish and chips takeaway includes a portion of battered and fried white fish, thick-cut chips, and sides like mushy peas, gravy, or tartare sauce.

Carbs in fish and chips​ mainly come from the batter on the fish and the potatoes: a large portion of chips (395g) contains 131g of Carbs.

Compared to other takeaway foods, fish and chips tend to be high in carbs and fat (especially saturated and trans-fats). A 2024 UK study found that many individual fish and chips meals exceed the recommended calorie limit for a single meal (e.g., lunch/dinner), particularly because they tend to come in large portion sizes.

Top tip: Smaller chip portions or sharing can help with portion control.