Keto Chinese foods

Keto Chinese Foods

Cuisine(in China)

A Lou Shui Goose meat from Be my Goose

Keto Chinese foods are dishes from China that have been adapted to align with the principles of the ketogenic diet. This dietary approach emphasizes low carbohydrate intake, moderate protein consumption, and high healthy fat intake.

Overview

Chinese cuisine is renowned for its diverse flavors and ingredients, but many traditional Chinese dishes are rich in carbohydrates from sources like rice and noodles. However, it is possible to enjoy the delicious tastes of China while adhering to a keto-friendly diet with some modifications.

Common Ingredients

Keto Chinese foods often incorporate a variety of ingredients that are keto-friendly:

• Meats: Chinese cuisine features a wide variety of meats, including pork, chicken, beef, and seafood, which can be included in keto-friendly dishes. For instance, pork belly, a high-fat cut of meat, is an excellent choice for those following a keto diet. Dishes like Chinese-style beef and broccoli or Kung Pao chicken can be adapted to be keto-friendly.

Chicken and almonds stir fry

• Fish and Seafood: Fish such as cod, bass, and halibut are low in carbohydrates and high in protein, making them ideal for a ketogenic diet. Additionally, shrimp and scallops are low in carbs and rich in healthy fats, making them great choices for keto Chinese recipes.

Shrimp tempura

• Eggs: Eggs are another staple in Chinese cuisine and a valuable addition to a ketogenic diet. They are high in protein and healthy fats and can be used in various ways, such as in omelets or Egg Fried Rice.

Egg drop soup

• Vegetables: Chinese cuisine offers a wide variety of low-carbohydrate vegetables that can be included in a ketogenic diet. Non-starchy vegetables like bok choy, spinach, and broccoli are often used in keto-friendly stir-fries, soups, and other dishes.

Chilli beef

• Nuts and Seeds: Almonds and sunflower seeds are popular in Chinese cuisine and serve as excellent sources of healthy fats and protein for keto enthusiasts. They can be enjoyed as snacks or added to dishes for added crunch and nutrition.
• Fermented foods: Chinese cuisine features a variety of fermented foods like Douchi (Black bean sauce) and soy sauce that can be keto-friendly in moderation. These fermented foods are rich in probiotics and contribute to gut health.

Keto Chinese Dishes

Keto-friendly adaptations of traditional Chinese dishes can offer a delightful culinary experience. Here are some examples of keto Chinese dishes:

• Stir-fried vegetables with chicken: This colorful stir-fry combines tender chicken with low-carb vegetables in a keto-friendly sauce.
• Beef and broccoli: Slices of beef and broccoli florets are cooked in a savory, low-carb sauce, offering a satisfying keto meal.
• Kung Pao shrimp: Succulent shrimp, peanuts, bell peppers, and a spicy keto sauce create a delightful and low-carb dish.
• Egg drop soup: A simple and comforting Chinese soup made with eggs, chicken broth, and green onions is perfect for a keto diet.

Keto-Friendly Adaptations

To make Chinese dishes keto-friendly, consider the following adaptations:

• Replace traditional rice and noodles with cauliflower rice or spiralized zucchini for a low-carb alternative.
• Use keto-friendly thickeners like xanthan gum instead of cornstarch for sauces.
• Opt for sauces with lower sugar content or prepare homemade keto versions.
• Limit or omit high-carb ingredients like water chestnuts and sweet sauces to reduce carbohydrate intake.

By incorporating these adjustments, you can savor the diverse and flavorful world of Chinese cuisine while adhering to a ketogenic diet.

Carb Content of Common Chinese Foods

Miso Soup

Understanding the carbohydrate content of common Chinese foods can help you make informed choices:

• Soy sauce: Contains minimal carbs, making it a keto-friendly seasoning.
• Black bean sauce: Contains around 4 grams of carbs per serving.
• Hoisin sauce: Contains approximately 8 grams of carbs per serving.
• Oyster sauce: Provides around 3 grams of carbs per serving.
• Fish sauce: Typically carb-free.
• Sweet and sour sauce: Contains about 7 grams of carbs per serving.
• Duck sauce: Contains approximately 5 grams of carbs per serving.
• Plum sauce: Provides around 8 grams of carbs per serving.
• Sesame paste: Contains about 4 grams of carbs per serving.
• Gyoza dumpling: Each dumpling has approximately 5 grams of carbs.
• Maki sushi: One piece of sushi roll contains around 7 grams of carbs.
• Miso soup: One cup contains approximately 5 grams of carbs.
• Nigiri sushi: One piece of nigiri sushi contains around 7 grams of carbs.
• Shirataki spaghetti: Half a cup contains roughly 3 grams of carbs.
• Vegetable tempura or Shrimp tempura: One piece contains about 2 grams of carbs.

List of keto friendly Chinese foods

Name	Food group	Keto friendliness	Calories	Fat	Protein	Carbohydrate	Fiber	Net carbohydrates	Sugars	Saturated fats	Serving weight	Country
30 mini feuilleté saveur du soleil		High carb	277	16	5.800000191	26	1.700000048	24.29999995		10		China
Aceto kangle		Medium carb	54	0	0	13		13		0		China
Ambpoeial greek flavored yoghurt		Low carb	49	1.549999952	1.549999952	7.25		7.25				China
Apple strudel cookies	Sugary snacks, Biscuits and cakes	High carb	457	19	5.1	65		65		9.1	150g	China
Assortiment cadeau de 6 étuis 18g asie	Sugary snacks, Sweets	High carb	398		0	99	0	99		0	108 g	China
Barista gluten free oats	Beverages, Plant-based milk substitutes	Low carb	61	3.1	0.3	7.9	0	7.9		0.4	1 l	China
Baxi ice cream		Medium carb	200	10.50000032	3.833333254	20		20				China
Beef filet		keto friendly	132	4	20			0		3	100.0g	China
Bevanda oesca		Low carb	37.8	0	8	9		9		0	500 ml	China
Biscottes gourmandes muesli, 230g	Cereals and potatoes, Bread	High carb	404	7.2	12	70	5.4	64.6	8.6	3.2	230 g	China
Biscotti al farro	Sugary snacks, Biscuits and cakes	High carb	398.2	7.4	9.4	68	9.6	58.4	25	0.88		China
Blanc fruits rouges	Sugary snacks, Chocolate products	High carb	576	39	5	51	1	50		24	100 g	China
Boisson gazeuse arome pomme	Beverages, Sweetened beverages	Low carb	23	0	0	5.7		5.7		0	350 ml	China
Brie very mild	Milk and dairy products, Cheese	Keto friendly	290	24	18	0	0	0		15	125g	China
C100 lemon		High carb	35	0	0	42		42		0	445 ml	China
Cafe tasse chocolate fin artisanal	Sugary snacks, Chocolate products	Low carb	538	41	10	24	16	8		24	100 g	China
Chiles chipotles		Low carb	54	2.4	1	7		7		0		China
Cliffs of moher	Sugary snacks, Biscuits and cakes	High carb	542	27.7		66.8		66.8		14.7	150g	China
Cocoa mousse	Sugary snacks, Chocolate products	High carb	577	39	7.4	47		47		23	100 g	China
Cookies with cocoa	Sugary snacks, Biscuits and cakes	High carb	467	13.33	6.67	80	0	80	26.67	0	80g	China
Crackers triangulaires aux algues		High carb	502	24.2	9	60.7	0	60.7		18.3	128 g	China
Cranberry cinnamon goat cheese		Low carb	90	4	3	10	1	9	8	0.100000001		China
Cuper-sport-bonbons		High carb	390	0	0	96		96		0	60g	China
Danone mizone vitamin water lime		Keto friendly	21	0	0	4.8		4.8		0	600 ml	China
Dried pickle vegetable bun		High carb	240	9	5	34		34				China
El firdaous	Beverages, Unsweetened beverages	Keto friendly	0.8	0	0	0.28	0	0.28			250 g	China
Fine wafer crackers pepper & chives	Salty snacks, Appetizers	High carb	397	4.8	10.6	74.5	0	74.5	2.3	1.8		China
Freeze-dried strawberry crisps		High carb	333	0	6.67	80	20	60	46.67	0	1 ONZ (28 g)	China
Frische landmilch mit feinem kakao	Beverages, Sweetened beverages	Low carb	68	1.9	3.8	8.7		8.7		1.3	1 l	China
Frische milch 3,8% fett	Milk and dairy products, Milk and yogurt	Keto friendly	67	3.8	3.3	4.8		4.8		2.5	1l	China
Fruit müsli	Cereals and potatoes, Breakfast cereals	High carb	380	7.3	9.4	65	7.3	57.7		3.6	500g	China
Fusilli 98	Cereals and potatoes, Cereals	High carb	354	1.3	12.5	71.7	2.7	69	3.2	0.3	500 g, 1.1 lb	China
Gallia calisma 2 2ème âge de 6 à 12 mois		High carb	467	20.6	9.3	59.3	3.8	55.5	44.9	8.4	100g	China
Gelée aux fruits	Sugary snacks, Sweets	Medium carb	48			11.8		11.8				China
Impacts mints		High carb	244	1	0.5	96.9		96.9		1	14g	China
Italian red meat flavor		High carb	533	33.34000015	5.670000076	51.66999817		51.66999817		16.67000008		China
Kind oatmeal apple cinnamon almond		High carb	170	4.5	5	29	4	25	7	0.5	100g	China
Kinder joy egg	Sugary snacks, Chocolate products	High carb	550	32	0	51		51	51	15.4	20g	China
Lait noisettes & raisins	Sugary snacks, Chocolate products	High carb	515	32	8.2	47	3.1	43.9		15	200 g	China
Lémiel 3 croissance		Keto friendly	462		10.9		0	0		5.1	900 g	China
Lychee conkac jelly		Keto friendly	15			4		4				China
Mexican chicken tomato flavor	Salty snacks, Appetizers	High carb	533	33.3	6	51.7		51.7		16.7	70 g	China
Mitsuya peach 完熟もも	Beverages, Sweetened beverages	Medium carb	52	0	0	13	0	13		0	500ml	China
Mix kip poulet		High carb	198	5.2	7	26		26		1.4		China
Morjito flavour		Keto friendly	20			4.900000095		4.900000095				China
Muesli with 4 types of seeds	Cereals and potatoes, Breakfast cereals	High carb	357	12.1	15.6	58.8	20	38.8		1.8	420g	China
Musli lo z owocami	Cereals and potatoes, Breakfast cereals	High carb	347	4.2	8.6	62	12	50		0.8	300g	China
Nongfu spring	Beverages, Waters and flavored waters	Keto friendly	0	0	0	0		0		0		China
Norwegische lachsfilet mit haut	Fish‚ Meat‚ Eggs, Fish and seafood	keto friendly	213	14.9	19.8	0		0	0	2		China
Nougat soft (cacahuètes et fruits)		High carb	417	12	5.7	71		71	57	3.9		China
Nouilles champignons	Cereals and potatoes, Cereals	High carb	460	27	9	56	0.8	55.2		10	109g	China
Oatly! Oat drink original	Beverages, Plant-based milk substitutes	Low carb	191	1.5	1	6.6	0.8	5.8		0.2	1 l	China
Obsession caramel		High carb	461.1111111	19.44444444	5.555555556	63.88888889	1.722222235	62.16666665		14.44444391		China
Oreo chinois		High carb	404	7.5	0	72		72		4		China
Oreo sakura strawberry		High carb	507.1428571	22.5	4.642857143	71.42857143		71.42857143		11.42857143		China
Orion pie		High carb	438.6	6.2	4.1	64.1		64.1		0		China
Paaseieren hol tonkeys fondant		High carb	540	35	5.9	45		45		21		China
Paté de soja fermentada	Cereals and potatoes, Legumes	Low carb	172	10	10	7		7		0	340 g	China
Perlé de savers		Medium carb	65	0	0	18		18		0	50g	China
Pinces de crab muslitos congelees		Medium carb	159	3.98	10.2	19.9		19.9		0.79		China
Pizza pops supremo, pepperoni + bacon		High carb	260	12	8	31	1	30		2.5		China
Plain yogurt（no topping）		Low carb	79.55000305	4.599999905	4.099999905	5.5		5.5				China
Popcorn au’caramel		keto friendly	74	2.099999905	9	4.599999905		4.599999905	3.700000048	1.200000048	1 tsp (4 g)	China
Premium meal replacement for women		Low carb	110	1	15	10	1	9	4	0.5		China
Rocky mountain fruit marshmallows	Sugary snacks, Sweets	High carb	328	0	2	80		80	66	0		China
Rôti de poulet 100%filet		Keto friendly	106	1.799999952	22	0.5		0.5		0.5		China
Sambal pedas hot sauce		High carb	146	1	1	33	3	30	20	0		China
Schweinshalssteak		Keto friendly	212	15	18	1.100000024	0.5	0.600000024		5.199999809		China
Shortbread cookies plain	Sugary snacks, Biscuits and cakes	High carb	534	29.4	5.4	61.3	1.9	59.4		19.6	6 pièces, 125gr	China
Simply orange juice	Beverages, Unsweetened beverages	Medium carb	45.83	0	0.83	10.83	0	10.83	9.58	0	8 OZA (240 ml)	China
Simply sea salted slow-cooked crisps		High carb	476	27	6.199999809	49	5.5	43.5		2.400000095		China
Skyr appel		keto friendly	54	0.200000003	8.899999619	4.099999905		4.099999905	3.900000095	0.100000001	28.0g	China
Skyr blubery		keto friendly	760	0.200000003	9.800000191	4.300000191		4.300000191	4.099999905	0.100000001		China
Spaghetti a la truffe		Low carb	353	1.3	13	11	3	8	4	0.2	500 g	China
Spaghetti glutenfrei	Cereals and potatoes, Cereals	High carb	356	2.3	6.8	76		76		0.8	500 g	China
Spiced roasted sunflower seeds		Medium carb	634.8	52	22.6	17.3		17.3		0	308 g	China
Sticks apéritifs saveur pizza		High carb	491	21.4	9.6	64.2	0	64.2		9.1	128 g	China
Tomaten suprême	Composite foods, One-dish meals	Low carb	48	2.1	0.7	6.4	0	6.4		1.4	3x20,7g	China
Tomme de savoie ail des ours		Keto friendly	396	30		0.02		0.02		19		China
Turkey bacon peppered		keto friendly	142.8571429	5.357142857	21.42857143			0			100.0g	China
Turnip bum		High carb	167	2.599999905	3	62	0.899999976	61.10000002				China
Twarog klinek pótlusty	Milk and dairy products, Cheese	Keto friendly	120	4	17	4		4		2.6		China
U100牌石头型糖果（巧克力味）		High carb	1970	6.14	1.71	102		102		0	70 g	China
Vinaigrette fine herbs salad dressing	Fats and sauces, Dressings and sauces	Low carb	45	0.1	0.2	10		10		0.1		China
Wafers with chocolate flavored cream	Sugary snacks, Biscuits and cakes	High carb	513	29	5.5	57	0	57		15	140g	China
Wanglaoji herbal tea		Low carb	37	0	0	9.1	0	9.1		0	500 ml	China
White rabbit cream candy original flavor	Sugary snacks, Sweets	High carb	429	9	4.4	81.7		81.7		0	454g	China

Keto Chinese foods - recipes

▼ Chinese

  5-spice tofu (recipe)

  Beef lettuce wraps (recipe)

  Carrot cake (recipe)

  Cheryl's chinese chicken (recipe)

  Chili oil (recipe)

  Chinese hot oil la yu (recipe)

  Chinese shrimp cakes (recipe)

  Chinese tea leaf eggs (recipe)

  Collegetown eggs (recipe)

  Easy egg foo yong (recipe)

  Fried shrimp balls (recipe)

  Gf won-ton wrappers (recipe)

  Kung pao chicken (recipe)

  Kung pao prawns (recipe)

  Peking roast (recipe)

  Pillowed shrimp (recipe)

  Pork omelette (recipe)

  Prawn balls (recipe)

  Salt-and-pepper shrimp (recipe)

  Salted duck eggs (recipe)

  Salted eggs (recipe)

  Scallops with ginger (recipe)

  Simmered frog's legs (recipe)

  Spicy chicken wontons (recipe)

  Steamed fish (recipe)

  Stir fried prawns (recipe)

  Tea smoked eggs (recipe)

  Tomatoes and eggs (recipe)

  Triple sec salmon (recipe)

  Wonton crisps (recipe)

  Yummy leftover goose! (recipe)