Chinese takeout is famous for huge carb spikes — but done right, it's actually one of the easiest cuisines to eat low-carb.
Best choices
### Almost zero carbs - Steamed chicken/beef/shrimp with mixed vegetables (no sauce on the side) - Egg drop soup (3g per cup) - Hot and sour soup (5g per cup, but check thickener) - Moo shu without pancakes (12g)
### Lower-carb (with smart ordering) - Beef and broccoli, sauce on side (~10g) - Mongolian beef, sauce on side (~15g) - Pepper steak (~10g) - Shrimp with garlic sauce, no cornstarch (~12g) - Stir-fried vegetables with chicken (~15g)
Avoid
| Dish | Net carbs |
|---|---|
| Sweet & sour pork | 80g+ |
| General Tso's chicken | 65g+ |
| Orange chicken | 70g+ |
| Sesame chicken | 60g+ |
| Fried rice | 55g per cup |
| Lo mein | 60g per cup |
| Chow mein (crispy) | 50g per cup |
| Egg roll | 25g each |
| Crab Rangoon | 12g each |
How to order smart
- "Steamed, not fried"
- "Sauce on the side"
- "No cornstarch, no sugar" (some places will accommodate)
- "Extra vegetables, no rice"
- "Hot tea, unsweetened"
Sauce intelligence
- **Soy sauce**: free (but high sodium)
- **Garlic sauce**: 5–10g per serving
- **Brown sauce**: 5–8g
- **Hoisin**: 15g+ per tablespoon
- **Sweet & sour**: 25g+ per serving
- **Duck sauce, plum sauce**: pure sugar
Best meal ideas
- Steamed chicken + broccoli + side of garlic sauce
- Mongolian beef without rice, extra veggies
- Hot and sour soup + steamed shrimp with vegetables
- Egg foo young (omelette-style, low carb)