Is Chinese Food Low in Carbs? A Guide to Healthier Choices

According to a study published by the Centers for Disease Control and Prevention, nearly half of American adults attempt to lose weight each year, with many turning to low-carb diets. So, is Chinese food low in carbs, or will a takeout night derail your health goals? The answer is more complex than a simple yes or no.

Quick Summary

Chinese cuisine can be adapted for a low-carb diet by making strategic choices. Focus on meat and vegetable dishes while avoiding carb-heavy fillers like rice and noodles, sugary sauces, and breaded items.

Key Points

• Hidden Carbs Are Common: Many popular Chinese dishes, especially Americanized versions, contain hidden sugars and starches in their sauces and coatings.

• Rice and Noodles are Major Carb Sources: The primary carb culprits are the staple rice and noodles used in dishes like fried rice and lo mein.

• Choose Steamed and Stir-Fried Options: Opt for dishes with steamed protein (chicken, shrimp) and non-starchy vegetables like broccoli and bok choy.

• Ask for Sauce on the Side: Take control of your carb intake by requesting heavy, sugary sauces to be served on the side.

• Avoid Breaded and Fried Meats: General Tso's and sweet and sour chicken or pork are typically breaded and deep-fried, making them high in carbs.

• Egg Drop Soup is a Safe Starter: Broth-based soups like egg drop soup (minus high-carb wonton strips) are a great low-carb appetizer.

The Carb Conundrum: Understanding Chinese Cuisine

For many, Chinese food is a go-to for takeout, with its diverse flavors and hearty portions. However, when following a low-carb or ketogenic diet, navigating a menu can feel like a minefield. While some elements of traditional Chinese cooking, such as steamed vegetables and lean proteins, are naturally low in carbohydrates, many popular dishes are laden with hidden sugars and starches. The Americanized versions, in particular, often rely on sugary, thickened sauces and breaded, deep-fried proteins, pushing carb counts to unsustainable levels for those managing their intake. Understanding the core components of Chinese dishes is the first step toward making informed, healthier choices that align with your dietary goals.

High-Carb Culprits to Watch For

If you're aiming for a low-carb meal, you need to be a savvy scanner of the menu. Several common ingredients and cooking methods are major sources of carbohydrates.

• Rice and Noodles: This is the most obvious one. Whether it's white rice, fried rice, or a noodle dish like lo mein or chow mein, these are the foundation of many meals and are packed with carbohydrates.
• Sugary Sauces: Sauces like sweet and sour, hoisin, teriyaki, and even some oyster sauces can contain a surprisingly high amount of sugar. This is often the primary source of hidden carbs.
• Cornstarch and Thickeners: Sauces are frequently thickened with cornstarch, a high-carb ingredient. This can significantly increase the carb load of a dish, even one that seems healthy on the surface, like a simple stir-fry.
• Breading and Deep Frying: Dishes like General Tso's chicken, sweet and sour pork, and sesame chicken get their crispy texture from a flour-based breading before being deep-fried. This adds another layer of carbs that can quickly derail a low-carb diet.
• Starchy Vegetables: Certain vegetables, including potatoes and corn, are also higher in carbs and should be limited.

Low-Carb Lifesavers: Smart Substitutions

On the flip side, many components of Chinese cuisine are perfectly suited for a low-carb diet. Focus on dishes built around these ingredients.

• Lean Protein: Choose steamed or stir-fried chicken, beef, shrimp, or pork. These are great protein sources that are naturally low in carbs.
• Leafy Greens and Non-Starchy Vegetables: Enjoy dishes with vegetables like bok choy, broccoli, spinach, mushrooms, and water chestnuts. These add bulk and nutrients without the high carb count.
• Broth-Based Soups: Soups like egg drop soup or clear wonton soup (without the wontons) are excellent, low-carb starters.
• Lettuce Wraps: A fantastic alternative to carb-heavy rice or noodles, lettuce wraps use crisp lettuce cups as a vessel for savory fillings.

Navigating the Takeout Menu: Best and Worst Choices

When faced with a menu, knowing what to order and what to avoid is crucial. Here's a quick cheat sheet.

Best Low-Carb Chinese Dishes

• Beef with Broccoli: A classic for a reason. Order with minimal sauce and no rice.
• Egg Foo Young: Essentially a Chinese omelet. Order with a low-carb sauce on the side and a side of steamed vegetables instead of rice.
• Steamed Seafood or Meat with Vegetables: Many restaurants offer steamed options, which are cooked without sauce or breading, making them a safe bet.
• Sichuan Dishes: Some regional variations, particularly from the Sichuan region, use fewer sugary sauces and more chili peppers and spices for flavor, which is better for keto dieters.

What to Avoid on a Low-Carb Diet

• Fried Rice and Lo Mein: These are heavy on carbs from the rice and noodles, respectively.
• Sweet and Sour Chicken/Pork: The sauce is high in sugar, and the meat is typically breaded and fried.
• General Tso's or Sesame Chicken: The same breading and sugary sauce issue applies here.
• Egg Rolls and Wonton Soup with Wontons: The wrappers are made from flour and are high in carbs.

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

Feature	Low-Carb Choice	High-Carb Option
Dish	Beef and Broccoli	Beef Lo Mein
Protein	Stir-fried beef	Stir-fried beef
Carb Source	Minimal from broccoli and a light sauce	Noodles are the primary ingredient
Sauce	Light soy-based sauce	Thick, starchy, and often sweet sauce
Typical Side	Steamed vegetables	White or fried rice
Preparation	Steamed or lightly stir-fried	Boiled noodles and heavy sauce
Hidden Carbs?	Can have minimal cornstarch in sauce	Sugar and cornstarch in sauce, plus noodles

Tips for Eating Out or Ordering In

1. Request Sauce on the Side: This gives you full control over how much sauce you use, allowing you to limit hidden sugars.
2. Ask for Steamed: If a dish isn't listed as steamed, ask if the kitchen can prepare your chicken or shrimp steamed with vegetables instead of in a heavy sauce.
3. Specify No Rice or Noodles: Make your order clear by asking for extra steamed vegetables instead of the usual high-carb sides.
4. Watch Out for Breading: Don't assume all stir-fries are safe. Some restaurants coat meat in cornstarch before frying, so it's always best to ask.
5. Seek Out Regional Cuisines: More traditional Chinese restaurants, particularly those from regions known for savory, spicy flavors, may offer more inherently low-carb options than American-Chinese takeout joints.

Conclusion: Making Informed Decisions

Ultimately, the question, "is Chinese food low in carbs?" doesn't have a simple answer. It depends entirely on the dish and how it is prepared. While classic takeout staples are often carb-heavy due to rice, noodles, and sugary sauces, Chinese cuisine is incredibly diverse. By understanding the common carb sources and focusing on dishes with steamed vegetables and protein, you can enjoy a delicious and satisfying Chinese meal without compromising your low-carb diet. Being an informed diner and communicating your preferences clearly will enable you to make the healthiest choices possible, whether you're dining out or ordering in. For more specific dish recommendations for those following a ketogenic diet, you can check out this guide from Healthline.

Frequently Asked Questions

Is beef with broccoli a low-carb Chinese dish?

Yes, beef with broccoli can be a great low-carb option. The key is to ask for it with minimal sauce, or sauce on the side, and to skip the rice. Focus on the beef and vegetables.

What should I avoid when ordering Chinese food on a keto diet?

You should avoid dishes with a lot of rice or noodles, anything with a thick or sweet sauce (like sweet and sour or General Tso's), and anything that is breaded or deep-fried.

Are Chinese sauces high in carbs?

Many Chinese sauces, especially in American-style restaurants, are thickened with cornstarch and sweetened with sugar, making them high in carbs. Requesting sauce on the side is the best way to control your intake.

Can I have fried rice on a low-carb diet?

Fried rice is a high-carb dish due to the rice. For a low-carb alternative, you could ask for stir-fried meat and vegetables and substitute cauliflower rice at home, or simply opt for extra veggies.

What's a good low-carb alternative to noodles?

For a low-carb alternative, you can ask for extra steamed vegetables instead of lo mein noodles. At home, you can substitute with konjac noodles or vegetable noodles.

Is egg drop soup keto-friendly?

Plain egg drop soup is generally a good keto-friendly choice, as it is broth-based. However, some restaurants might thicken it with cornstarch, so it's wise to ask or limit your portion.

How can I tell if a dish has hidden carbs?

Hidden carbs often come from sugary sauces and cornstarch thickeners. Look for clear, broth-based dishes over thick, gooey ones. If the dish description includes 'crispy,' 'sweet,' or 'glaze,' it's likely high in carbs.