Understanding What Chinese Food Is Low in Carbs and Sugar

October 27, 2025 •

4 min read

According to the Chinese Center for Disease Control and Prevention, a balanced traditional Chinese diet emphasizes a high intake of vegetables and fresh ingredients, which contrasts with many Westernized Chinese restaurant dishes. This guide explores what Chinese food is low in carbs and sugar, helping you make healthier choices when dining out or cooking at home.

Quick Summary

This article outlines low-carb and low-sugar options available in Chinese cuisine, focusing on dishes like steamed fish, moo goo gai pan, and egg drop soup. It details how to order smartly by avoiding sugary sauces and fried items, and offers tips for enjoying flavorful, healthy meals.

Key Points

Prioritize Steamed Dishes: Steamed meats like fish or chicken are excellent, low-carb options with simple flavorings like ginger and scallions.
Be Mindful of Sauces: Sugary sauces like sweet and sour, hoisin, and duck sauce should be avoided. Ask for light soy or garlic sauce on the side to control carb and sugar intake.
Choose Broth-Based Soups: Egg Drop Soup and Hot and Sour Soup are good appetizers, but confirm that the restaurant does not use cornstarch as a thickener.
Favor Stir-Fries with Modifications: Dishes like Moo Goo Gai Pan or Beef with Broccoli can be low-carb if you request light sauce, no rice, and extra non-starchy vegetables.
Cook at Home for Ultimate Control: To completely control ingredients and sauces, cooking low-carb Chinese food at home using alternatives like cauliflower rice is the best strategy.
Avoid Fried and Battered Foods: Items like General Tso's chicken, orange chicken, egg rolls, and fried rice are typically high in carbs and sugar due to batter and cooking methods.

Navigating the Chinese Takeout Menu for Low-Carb Options

Chinese cuisine is vast, but many popular Americanized Chinese dishes are loaded with sugar and starches from thick, sweet sauces, battered meats, and large servings of rice or noodles. Making healthier choices requires understanding which cooking methods and ingredients are your best bet. Sichuan and Cantonese styles often feature flavorful, less sugary sauces, but custom ordering is key.

Steamed, Brothy, and Simply Prepared Dishes

Opting for items that are steamed, boiled, or feature a clear broth is a reliable strategy for keeping carbs and sugars in check. These cooking methods retain the natural flavors of ingredients without adding excessive calories from oil or sugar.

Excellent Low-Carb and Low-Sugar Choices:

Steamed Fish: Cantonese-style steamed whole fish with ginger, scallions, and a light soy sauce is an excellent, protein-rich option. A simple homemade version contains very few carbs.
Egg Drop Soup: This is a classic low-carb starter made with eggs and a clear broth. Confirm with the restaurant that they do not use a high-carb thickener like cornstarch.
Moo Goo Gai Pan: A stir-fry of sliced chicken and mushrooms in a light, white sauce, this dish is traditionally low in carbs, especially when served without rice.
Steamed Vegetables: Many restaurants offer steamed mixed vegetables or specific greens like bok choy or broccoli. These are fantastic, fiber-rich sides.
Hot and Sour Soup: A savory and spicy option, hot and sour soup is often low in sugar. However, like egg drop soup, inquire about the thickener used.

Strategically Choosing Stir-Fried Dishes

Stir-fries can be healthy, but the sauce is often the main source of hidden sugar and starch. To ensure your stir-fry is low-carb and low-sugar:

Request less sauce: A light drizzle is enough for flavor.
Ask for sauce on the side: This gives you complete control over how much you use.
Specify no cornstarch: Some dishes use cornstarch as a thickener, which can add unnecessary carbs.
Order extra vegetables: Load up on non-starchy vegetables like broccoli, bok choy, bell peppers, and snow peas.
Go easy on the sauce: Soy sauce is relatively low in carbs, but sweeter sauces like hoisin, duck, or sweet and sour are carb-heavy and should be avoided.

What to Avoid

To keep your meal low in carbs and sugar, steer clear of the following items unless a specific low-carb version is available:

Sweet and Sour Dishes: These are inherently high in sugar.
Breaded or Battered Items: This includes dishes like General Tso's chicken, orange chicken, and sweet and sour pork, as the breading adds significant carbs.
Egg Rolls and Spring Rolls: These are typically deep-fried and wrapped in carb-heavy wrappers.
Fried Rice and Chow Mein: Both rice and noodles are high in carbohydrates. You can substitute with cauliflower rice or extra veggies.

Making Smarter Orders

When ordering, communication with the restaurant is essential. Don't be afraid to make specific requests:

Emphasize Steaming: Ask for dishes to be steamed instead of stir-fried in a heavy sauce.
Hold the Rice/Noodles: Request your entree without rice or noodles. You can ask for a side of steamed vegetables instead.
Specify the Sauce: Ask for a light sauce, garlic sauce, or soy sauce on the side.
Confirm Ingredients: If you are unsure about a dish, ask if it contains added sugar, cornstarch, or is breaded.

Comparison of Common Chinese Dishes

This table illustrates the carb and sugar differences between a low-carb option and a typical high-carb counterpart.


Dish	Carbs and Sugar (Approximate)	Preparation and Modifications	Why it's Low or High
Moo Goo Gai Pan	Low carbs and sugar	Served without rice; light white sauce	Uses lean chicken, mushrooms, and a light sauce.
Steamed Fish	Very low carbs and sugar	Prepared with ginger and scallions; light soy sauce	Steaming avoids oil and heavy, sugary sauces.
Egg Drop Soup	Low carbs and sugar (check thickener)	Made with eggs, broth, and scallions; ask about cornstarch	Simple broth-based soup with minimal ingredients.
Beef with Broccoli	Moderate carbs and sugar (order modified)	Request sauce on the side or light sauce; no rice	Sauce can contain sugar; needs modification for low-carb.
Sweet and Sour Chicken	High carbs and sugar	Heavy batter and high-sugar sauce	Batter and sweet sauce are packed with carbs and sugar.
General Tso's Chicken	High carbs and sugar	Heavy batter and high-sugar sauce	Batter and sweet sauce are packed with carbs and sugar.

Cooking Chinese Dishes at Home

For the most control over ingredients, cooking at home is an ideal solution. This allows you to select lean proteins and fresh vegetables while creating your own low-sugar sauces. Many online recipes for low-carb versions of Chinese classics are available.

Key Ingredients for Low-Carb Chinese Cooking

Proteins: Chicken, beef, pork, shrimp, fish, and tofu are excellent choices.
Non-Starchy Vegetables: Broccoli, bok choy, mushrooms, bamboo shoots, bell peppers, and green beans are perfect for stir-fries.
Low-Carb Rice/Noodle Alternatives: Use cauliflower rice or shirataki noodles instead of traditional rice or egg noodles.
Flavorful Add-ins: Ginger, garlic, chili paste, sesame oil, and low-sodium soy sauce can add depth without extra carbs and sugar.

Conclusion

Enjoying Chinese food on a low-carb or low-sugar diet is not only possible but can also be delicious and satisfying. The key is to prioritize simple cooking methods like steaming and to be mindful of heavy, sugary sauces and starches. By opting for protein and vegetable-heavy dishes and customizing your order, you can enjoy the vibrant flavors of Chinese cuisine while sticking to your nutritional goals.

For more in-depth nutritional information on food ingredients, refer to reputable health resources such as the U.S. National Institutes of Health.

Frequently Asked Questions

Moo Goo Gai Pan is a stir-fry dish of sliced chicken and mushrooms in a light, white sauce. It is naturally low in carbs and sugar, especially when served without rice.

Yes, Egg Drop Soup is a good low-carb appetizer. However, check with the restaurant to ensure they do not use cornstarch or other high-carb thickeners.

You can enjoy stir-fries by making smart modifications. Request a dish with light sauce or sauce on the side, ask for extra vegetables, and choose a lean protein like chicken, beef, or shrimp.

Avoid sauces that are thick, dark, and sweet, such as hoisin sauce, duck sauce, plum sauce, oyster sauce, and sweet and sour sauce. Stick to simple soy sauce, garlic, or ginger-based sauces.

Instead of traditional rice or noodles, you can ask for cauliflower rice or a side of steamed vegetables. At home, shirataki noodles are a good, low-carb option.

Peking duck itself, with its crispy skin, can be lower in carbs. However, be cautious of any sugary glazes and avoid the traditional high-carb pancakes it is often served with.

To make takeout healthier, choose steamed or brothy dishes, ask for sauce on the side, and load up on extra vegetables. Avoid anything breaded, fried, or with a heavy, sweet sauce.