Is Chinese food ok for keto? Navigating Your Low-Carb Restaurant Choices

December 1, 2025 •

4 min read

An estimated 4.7 million Americans followed a ketogenic diet in 2024, many facing the challenge of dining out while maintaining low carbohydrate intake. This naturally leads to the question: is Chinese food ok for keto? The answer is nuanced, as some dishes are perfectly compatible while others pose significant risks to your ketosis.

Quick Summary

The ketogenic diet is compatible with Chinese food, provided you choose wisely and avoid common pitfalls. Learn which sauces and preparations contain hidden sugars and how to order satisfying, low-carb meals from any Chinese restaurant or takeout menu.

Key Points

Hidden Carbs: Be aware of sauces like sweet and sour, General Tso's, and plum, which are loaded with sugar and cornstarch.
Avoid Staples: Steering clear of rice, noodles, and fried, breaded items like egg rolls is essential for maintaining ketosis.
Order Steamed: Opt for steamed or roasted meat and seafood without heavy sauces for a safe, low-carb protein source.
Customize Your Order: Ask for sauce on the side or no sauce at all, and request your protein to be steamed, not fried.
Focus on Veggies: Load up on low-carb vegetables like bok choy and broccoli, ensuring they are not cooked in a sugary glaze.
Control Your Sauce: When ordering, specify that you want no sugar added to any sauce or request a simple garlic-based sauce.

Navigating the Challenges: What Makes Chinese Food Not Keto-Friendly?

While Chinese cuisine is known for its fresh vegetables and protein, many popular dishes are high in carbohydrates, mainly due to three key factors.

The Hidden Sugars in Sauces

One of the biggest culprits for derailing a ketogenic diet is the sauces. Many sweet and savory Chinese sauces are thickened with cornstarch and contain a surprising amount of sugar. This includes:

Sweet and Sour Sauce
General Tso's Sauce
Plum Sauce
Hoisin Sauce
Duck Sauce
Oyster Sauce

These sauces can turn a seemingly harmless meat or vegetable dish into a carb bomb. For example, a single tablespoon of certain sweet and sour sauces can contain over 5 grams of sugar, and dishes are typically drenched in much more.

The Obvious Carb Overload: Rice, Noodles, and Wrappers

It's no surprise that the staples of Chinese cuisine—white rice, fried rice, lo mein, and chow mein—are not keto-friendly. These dishes are loaded with carbohydrates. Similarly, popular appetizers like egg rolls, spring rolls, and wontons are wrapped in carbohydrate-dense wrappers and often fried.

The Breading and Frying Problem

Fried dishes like General Tso's chicken, sesame chicken, and crispy beef are typically coated in a flour-based batter before frying. This breading significantly increases the carb count, even for dishes that might otherwise be low-carb. The breading soaks up the sugary sauces, compounding the issue.

Your Keto-Friendly Chinese Food Strategy: What to Order

With careful planning and a few menu adjustments, you can still enjoy delicious Chinese food without breaking ketosis. The key is to focus on simple, fresh ingredients and specify how you want your meal prepared.

Stick to Steamed or Roasted Meats and Seafood

Opt for dishes featuring plain, un-breaded protein. Good choices include:

Steamed chicken: Ask for steamed chicken and vegetables without any sauce. You can add your own keto-friendly sauces later.
Roast pork: If prepared without a sugary glaze, roast pork can be a good option.
Shrimp and Lobster: Steamed shrimp or lobster with a side of plain vegetables are excellent choices.

Prioritize Vegetable-Based Dishes

Vegetables are a staple of Chinese food and are mostly low-carb. Just be sure to confirm they are not doused in sugary sauces. Excellent options include:

Steamed or stir-fried bok choy: A nutrient-dense, low-carb green.
Stir-fried green beans: Ask for these without any added sugar or high-carb sauce.
Mixed vegetables: A medley of broccoli, mushrooms, peppers, and onions is a fantastic option.

The Importance of Customization

This is the most crucial part of your strategy. Don't be afraid to ask for modifications.

"No sauce" or "sauce on the side": This gives you complete control over your meal's carb content. You can use a small amount of soy sauce (check for low-sodium or tamari) or a keto-friendly alternative.
"Steamed, not fried": Insist on this for any protein that is typically breaded and fried.
"Extra vegetables": Ask to bulk up your meal with extra low-carb vegetables.

Comparison Table: Keto-Friendly vs. High-Carb Chinese Food


Keto-Friendly Options	High-Carb Dishes to Avoid
Protein	Protein
Steamed Chicken or Beef	General Tso's, Sesame, or Sweet & Sour Chicken
Plain Roast Pork	Crispy Honey Beef
Steamed Shrimp or Lobster	Egg Rolls, Spring Rolls, Wontons
Vegetables	Carbohydrates
Steamed Bok Choy	White or Fried Rice
Stir-fried Green Beans	Lo Mein or Chow Mein Noodles
Broccoli with Garlic Sauce (No Sugar)	Wonton Soup (Wonton Wrappers)
Customization	Sauces
Steamed with Sauce on the Side	Sweet and Sour Sauce
Extra Vegetables	Plum Sauce, Hoisin Sauce
No Sugar in Sauce	Oyster Sauce

Crafting a Perfect Low-Carb Meal

For a complete and satisfying meal, combine these elements. Start with a protein, like steamed chicken or beef, then add a generous portion of steamed or stir-fried vegetables. Request a simple sauce, like a garlic-based sauce, and ensure no cornstarch or sugar is added. For seasoning, use a dash of soy sauce or tamari and a bit of hot mustard. This combination provides flavor, healthy fats, and protein without the carb load.

For more in-depth information on the keto diet and restaurant strategies, consider consulting reliable resources. This resource on the keto diet can provide further guidance.

Conclusion: Can You Eat Chinese Food on a Keto Diet?

Yes, you absolutely can eat Chinese food while on a ketogenic diet. The key is knowledge and communication. By avoiding obvious carb traps like rice, noodles, and fried appetizers, and being mindful of hidden sugars in sauces, you can make smart substitutions. Focus on simple, steamed proteins and a variety of low-carb vegetables. A little customization goes a long way in ensuring your Chinese meal is both delicious and perfectly aligned with your low-carb lifestyle.

Frequently Asked Questions

No, fried rice is not keto-friendly. It is made from white rice, which is very high in carbohydrates. A better alternative is to ask for a plate of steamed vegetables with your protein.

Egg drop soup can be keto-friendly, but you must be careful. While it primarily consists of broth and eggs, some restaurants add cornstarch as a thickener, which increases the carb count. Ask if they use cornstarch or request a version made without it.

No, egg rolls are not okay for a keto diet. The wrapper is made from flour, and they are typically deep-fried. This makes them extremely high in carbohydrates.

For a low-carb alternative to traditional soy sauce, you can use tamari (often lower in carbs) or coconut aminos, which are derived from coconut sap and are a gluten-free and soy-free option.

The best 'sauce' is no sauce at all or a small amount of a simple, no-sugar-added soy sauce or tamari. You can also create a keto-friendly garlic sauce with hot mustard and chili oil for extra flavor.

Moo goo gai pan is often a great keto option, as it features chicken and mushrooms. However, you must ask for it to be prepared without cornstarch or sugar in the sauce to ensure it's low-carb.

Fortune cookies are made of flour and sugar, making them completely off-limits for a ketogenic diet. They are a high-carb treat that should be avoided.