The extreme low-carbohydrate diet is not as popular as it once was, however, many individuals continue to monitor their total carbohydrate intake. One reason for this is that some simple carbohydrate foods are high in both added sugars and calories, making weight control a challenge. Despite the fact that Chinese food is often associated with rice, there are many low-carbohydrate food options.
Soups
Soups fill you up and warm your tummy, keeping you feeling fuller for a longer period of time. Carbohydrate content varies dramatically for soups and some, particularly cream soups, bean-based soups, or those with pasta or rice are high in carbohydrates. Two classic soups found on nearly all Chinese menus that are low in carbohydrates include hot 'n' sour soup and egg drop soup. A 7 fluid oz. serving of either at P.F. Chang's provides less than 10 g of total carbohydrates, however, nutrient values vary depending upon restaurant and serving size. At Panda Express, a 10.6 fluid oz. serving of hot 'n' sour soup provides 12 g total carbohydrates.
Entrees
Generally, what makes a Chinese food entree high in carbohydrate is the sauce, rice or noodles and any fruit added to the dish. Going light on the sauce is recommended to reduce the carbohydrate content of entrees. Sweet 'n' sour or orange chicken dishes are generally high in carbohydrates. Instead, replace those entrees with lower carbohydrate choices, such as broccoli-, mushroom- or string-bean chicken, each of which provide 11 g of carbohydrates or less per 5.5 oz. serving. A 7 oz. serving of Cantonese shrimp, per PF Chang's website, offers 10 g carbohydrates while Moo Goo Gai Pan, composed of chicken slices with button mushrooms, other vegetables and a broth-based sauce, is a lower-carbohydrate Cantonese chicken dish, offering about 13 g of carbohydrates per 9 oz. serving.
Other Foods
Most spring rolls, not egg rolls, if you stick to one serving and avoid the dipping sauce, is a relatively low-carbohydrate food choice. According to Calorie King, one medium-sized spring roll provides approximately 11 g carbohydrates. While a serving of mixed vegetables sounds "low-carb" it depends upon the serving size. A large order of P.F. Chang's mixed steamed vegetables offers 43 g. Instead, try gai lan, or Chinese kale, cooked. One cup or 3.1 oz. provides fewer than 5 g carbohydrates. One cup, or 6 oz. of shredded Chinese cabbage or pak-choi, provides only 3.1 g carbohydrates per specified serving. Fortune cookies are lower in carbohydrates than nearly all other cookies, providing 7 g per cookie.
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