The High-Carb Culprits in General Tso's Chicken
While chicken itself is a lean, protein-rich, and zero-carb food, the way General Tso's chicken is prepared in most American-Chinese restaurants drastically increases its carbohydrate content. The primary sources of these hidden carbs are the breading and the sauce. Understanding these elements is crucial for anyone monitoring their intake, especially those following a low-carb or ketogenic diet.
Breading and Deep-Frying
Most restaurant recipes involve breading bite-sized chicken pieces with a mixture of flour and cornstarch before deep-frying. This process creates the crispy outer layer that is a signature of the dish. However, both flour and cornstarch are high-carbohydrate ingredients. The deep-frying process also increases the fat and calorie count, while the breading itself absorbs a significant amount of oil, further adding to its caloric density. The more heavily coated the chicken, the higher the carb load will be. This single step contributes a substantial amount of carbs even before the sauce is added.
Sweet, Sugary Sauce
The most significant source of carbohydrates in General Tso's chicken is its thick, flavorful sauce. The sauce's recipe typically includes a heavy dose of sugar, hoisin sauce, and other sweetened components. It is also thickened with cornstarch, which is pure carbohydrate. For example, one 1-cup recipe for Chinese gravy thickened with cornstarch contains over 21 grams of net carbs. When this sugary, cornstarch-laden sauce is generously applied to the already breaded chicken, the carb count skyrockets. Some nutritional analyses show that the sauce and breading alone can push the net carb count for a single restaurant serving to over 80 grams, even without the accompanying rice.
Understanding Net Carbs and Total Carbs
For those on a low-carb diet, distinguishing between total carbs and net carbs is essential. Net carbs are the carbohydrates that the body digests and uses for energy, calculated by subtracting dietary fiber from the total carbohydrate count. The formula is:
Net Carbs = Total Carbs - Dietary Fiber
In the case of General Tso's chicken, there is very little dietary fiber, so the net carb count is typically only slightly lower than the total carbohydrate number. This is why the high total carbohydrate content from the sugar and starches is a major concern.
Comparison: Traditional vs. Low-Carb General Tso's Chicken
Here is a comparison highlighting the vast nutritional differences between a typical restaurant version and a homemade, low-carb alternative.
| Feature | Traditional (Restaurant Style) | Low-Carb (Homemade) |
|---|---|---|
| Chicken Preparation | Deep-fried, flour/cornstarch breading | Pan-fried or baked, using alternative breading |
| Breading | Wheat flour, cornstarch | Almond flour, crushed pork rinds, whey protein |
| Sauce Ingredients | High-sugar, cornstarch-thickened | Low-sodium soy sauce, sugar substitute, xanthan gum |
| Estimated Net Carbs | 15–125+ grams per large order | 2–5 grams per serving |
| Serving | Usually served with high-carb white rice | Served with cauliflower rice or steamed vegetables |
| Health Impact | High in sugar, sodium, and fat; may spike blood sugar | Significantly lower in carbs and sugar, more keto-friendly |
How Serving Size Impacts Your Carb Count
It is important to remember that nutritional information can be deceptive due to serving sizes. Many restaurant dishes, especially in America, are supersized. The difference between a 1-cup portion and an entire plate is significant. For example, a single, large restaurant order can contain over 120 grams of net carbs. If you're managing your carb intake, portion control is just as important as the ingredients themselves.
Low-Carb Alternatives and Strategies
For those who love the flavors of General Tso's chicken but need to minimize carbs, there are several effective strategies:
- Make a Low-Carb Version at Home: Use recipes that substitute flour for low-carb alternatives like almond flour or crushed pork rinds for the breading. Replace sugar with keto-friendly sweeteners like erythritol or stevia and thicken the sauce with xanthan gum instead of cornstarch.
- Modify Your Order at Restaurants: Ask for the chicken to be steamed instead of breaded and deep-fried. Request the sauce on the side so you can control how much you use, and specify 'no sugar' if possible. Some restaurants are accommodating to dietary restrictions.
- Choose Other Low-Carb Chinese Dishes: Opt for stir-fried dishes made with vegetables and protein, but be mindful of the sauce. Dishes like beef and broccoli, egg foo young (request no gravy), or steamed seafood with a light sauce are often better choices.
For a delicious, healthier alternative, consider this excellent Keto General Tso's Chicken recipe from Ruled Me.
Conclusion: Mindful Eating is Key
In conclusion, a standard restaurant serving of General Tso's chicken is surprisingly high in net carbs, primarily due to the deep-fried, breaded chicken and the sugar and cornstarch in the sauce. However, by understanding the sources of these carbs, you can make informed choices to either create a healthier, low-carb version at home or modify your order when eating out. Mindful eating and preparation can allow you to enjoy the flavor of this classic dish without derailing your nutritional goals.
