Is Chinese food high in carbs? A comprehensive guide to common takeout dishes

November 3, 2025 •

4 min read

According to Chinese nutritional guidelines, carbohydrates traditionally make up a larger portion of the daily energy intake than in many Western diets, yet the carb content of Chinese food varies dramatically based on preparation and ingredients. This means the answer to 'Is Chinese food high in carbs?' is not a simple yes or no; it depends heavily on what you choose to eat.

Quick Summary

Chinese takeout is often high in carbs due to staples like rice and noodles, sugary sauces, and breading. However, many healthy, lower-carb options exist if you know what to look for and how to customize your order.

Key Points

Hidden Carbs: Be mindful of hidden carbohydrates found in sweet, thick sauces and breaded, deep-fried items, which are common in many Western-style Chinese restaurants.
Rice and Noodles are Staples: Staple side dishes like white rice and noodle-based entrées like lo mein are major contributors to high-carb meals.
Opt for Steamed Dishes: Steamed meat, fish, and vegetables are excellent low-carb choices that avoid breading and thick sauces.
Control Your Sauce Intake: Ask for sauces on the side to manage your intake of hidden sugars and starches, or opt for light, broth-based soups.
Embrace Customizable Options: Look for restaurants with build-your-own options like hot pot or Mongolian barbecue to have complete control over your ingredients.

Unpacking the Carbohydrate Question in Chinese Cuisine

When we ask, "Is Chinese food high in carbs?", we're often thinking of Americanized takeout versions rather than the vast and varied traditional cuisine. Many popular restaurant staples are indeed carb-heavy, but this is a far cry from all Chinese food. Understanding the main sources of carbohydrates in common dishes is the first step toward making informed choices.

The Obvious and Hidden Carb Culprits

Several factors contribute to the high carbohydrate load in many popular Chinese restaurant dishes. Avoiding these can significantly reduce your meal's carb count.

Rice and Noodles: The most prominent carb sources are often served as the foundation of the meal. A single cup of white rice, a common side dish, can contain around 45 grams of carbohydrates. Noodle dishes, such as chow mein and lo mein, are also built on a high-carb base.
Sugary Sauces: Sauces are one of the most significant sources of hidden carbohydrates. Many popular sauces are loaded with sugar, honey, and other sweeteners. Examples include sweet and sour, General Tso's, and teriyaki sauces. A single serving of a dish with a sweet sauce can contain over 20 grams of sugar alone.
Starch-Thickened Sauces and Soups: Cornstarch is frequently used to thicken sauces and soups, such as hot and sour soup, adding several grams of pure carbohydrates with every spoonful. This thickening process adds carbs to even dishes that seem primarily vegetable or protein-based.
Breading and Coatings: Many proteins, especially chicken and shrimp, are breaded and deep-fried before being coated in sauce. This thick batter adds a substantial amount of carbohydrates and unhealthy fats. The breading itself is made from flour, and the frying process adds more calories and carbs.
Wrappers and Doughs: Appetizers like wontons, egg rolls, and dumplings are enclosed in wrappers made from wheat flour, making them a dense source of carbs. Even steamed buns (bao) are carbohydrate-heavy.

Navigating the Menu for Lower-Carb Choices

Fortunately, for every carb-heavy dish, there is often a lighter, healthier alternative. Making mindful choices can help you enjoy Chinese food while controlling your carb intake.

Here are some of the best strategies for ordering low-carb Chinese food:

Opt for steamed dishes. Choose steamed chicken, fish, or vegetables instead of fried or sauced versions. Steaming preserves flavor and texture without adding carbs from breading or sugar.
Prioritize lean protein and vegetables. Focus on dishes built around grilled or stir-fried lean meats (like chicken or shrimp) and non-starchy vegetables (like bok choy, broccoli, and green beans).
Ask for sauce on the side. Many restaurants are happy to accommodate requests for sauce on the side. This allows you to control the amount of sugar and starch you consume. You can also request a less sugary sauce, like garlic sauce or soy sauce, and use it sparingly.
Build your own meal. Some restaurants offer customizable options like Mongolian barbecue or hot pot, which allow you to select your own lean proteins and a wide variety of fresh vegetables.
Swap your starches. Ask to substitute rice or noodles with steamed vegetables or lettuce wraps. At home, you can use cauliflower rice as a fantastic low-carb alternative.

High-Carb vs. Low-Carb Chinese Dishes: A Comparison

To illustrate the difference, consider this comparison of common restaurant options and their healthier counterparts. This table highlights how preparation method and ingredients dramatically impact the carb count.


Dish Category	High-Carb Option	Typical High-Carb Ingredients	Low-Carb Alternative	Typical Low-Carb Ingredients
Chicken Entrée	Sweet and Sour Chicken	Fried, breaded chicken; sugary sauce	Beef and Broccoli	Beef, broccoli; light soy and garlic sauce
Appetizer	Pork Egg Rolls	Flour wrapper, deep-fried	Egg Drop Soup	Broth, egg, light seasonings
Side Dish	Fried Rice	White rice, soy sauce	Steamed Vegetables	Bok choy, broccoli, mushrooms
Noodle Dish	Lo Mein	Wheat noodles, thickened sauce	Lettuce Wraps	Meat, water chestnuts, onions, lettuce

Making Healthier Choices: Mindful Eating

Beyond choosing the right dishes, mindful eating habits can help manage your carb intake at Chinese restaurants. For example, controlling your portion sizes is key, especially if you're eating buffet-style. Also, watch out for less obvious high-carb items like fruit juices or bubble teas, which are often loaded with sugar.

By being aware of the ingredients and preparation methods, it's entirely possible to enjoy the diverse and delicious flavors of Chinese cuisine without overloading on carbohydrates. It's a matter of making smart substitutions and conscious decisions, not avoiding Chinese food altogether.

Conclusion

The blanket statement, "Is Chinese food high in carbs?" is a simplification. While many popular takeout items are indeed high in carbs due to deep-frying, sweet sauces, and starch-based fillers, this does not apply to all of Chinese cuisine. By prioritizing steamed preparations, lean proteins, and non-starchy vegetables, and being mindful of sauces, you can create a delicious and satisfying meal that is much lower in carbohydrates. Ultimately, navigating a Chinese menu healthily is about making informed decisions and being aware of the hidden ingredients. For more tips on low-carb eating, explore resources like Verywell Fit's guide to low-carb dining.

Frequently Asked Questions

Some of the highest-carb Chinese foods include fried rice, lo mein (noodles), sweet and sour chicken (due to breading and sugary sauce), and appetizers like egg rolls and wontons.

Yes, you can eat Chinese food on a low-carb or keto diet by making smart choices. Focus on steamed dishes with lean proteins and non-starchy vegetables, and avoid breaded items, noodles, and sweet sauces.

For a low-carb meal, consider ordering beef and broccoli, egg foo young, mu shu pork (without wraps), or steamed vegetables with chicken or shrimp. Ask for sauce on the side and skip the rice.

Many sauces used in Chinese takeout, such as sweet and sour, teriyaki, and General Tso's, are very high in sugar and cornstarch, which makes them high in carbohydrates.

Velveting is a technique where meat is coated in a mixture, often with cornstarch, to tenderize it before cooking. This coating adds hidden carbohydrates to the dish, even if it isn't noticeably breaded.

Both fried rice and noodles are high in carbohydrates. Fried rice typically contains a large portion of white rice (approx. 45g carbs per cup), while noodles can also be very carb-dense. The carb count depends on the specific dish and preparation.

Yes, preparing Chinese-inspired dishes at home is a great way to control your carb intake. You can use low-carb alternatives like cauliflower rice instead of white rice and make sauces from scratch with low-sugar ingredients.