Keto Chinese foods

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Beef with broccoli.JPG

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[edit | edit source]

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[edit | edit source]

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
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
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
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
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[edit | edit source]

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[edit | edit source]

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[edit | edit source]

Miso Soup

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

List of keto friendly Chinese foods[edit | edit source]

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[edit | edit source]



Keto recipes[edit source]

Page Ingredients Calorie Fat Protein Carbohydrate Net carbs
Four seasons crab cakes (recipe) Lump crabmeat Cod fish fillet Heavy cream Dijon mustard Parsley Chives Basil Olive oil 211.9 8.3 30.8 2.0 1.9
Four seasons crab cakes (recipe) Lump crabmeat Cod fish fillet Heavy cream Dijon mustard Parsley Chives Basil Olive oil 211.9 8.3 30.8 2.0 1.9
Crab and artichoke bites (recipe) Eggs Gouda cheese Edam cheese Artichoke hearts Scallions 45.2 1.6 4.4 3.6 2.4
Crab and artichoke bites (recipe) Eggs Gouda cheese Edam cheese Artichoke hearts Scallions 45.2 1.6 4.4 3.6 2.4
Cheese filled hamburgers (recipe) Beef mince Salt Pepper Cayenne pepper Cheddar cheese Onion Blue cheese Walnuts Monterey jack cheese 712.9 58.7 42.4 4.3 2.8
Cheese filled hamburgers (recipe) Beef mince Salt Pepper Cayenne pepper Cheddar cheese Onion Blue cheese Walnuts Monterey jack cheese 712.9 58.7 42.4 4.3 2.8

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