How Many Carbs Are in Chicken and Broccoli Chinese Food?

Chinese chicken and broccoli is a beloved dish at many Chinese restaurants But for people tracking their carb intake, enjoying this classic takeout meal requires a bit of sleuthing

The carbohydrate content of chicken broccoli can vary quite a bit depending on the restaurant’s preparation methods. But with the right modifications, you can enjoy the flavors of Chinese chicken and broccoli while still sticking to a low-carb diet

Getting to Know Chinese Chicken and Broccoli

This stir-fry combination has been a favorite on Chinese restaurant menus for a long time because it tastes great!

• Chicken pieces, usually breaded or coated in cornstarch and fried
• Chopped broccoli florets, stir-fried
• Sliced onions
• A savory brown sauce

The sauce provides big, bold flavor. It’s usually made with a combination of:

• Soy sauce
• Oyster sauce
• Rice wine
• Sugar or other sweeteners
• Cornstarch for thickening
• Garlic, ginger, and other aromatics

A bed of white rice often accompanies the dish. Most of the carbs come from the rice, sauce, and sometimes the chicken coating.

Counting Those Carbs

So how many total carbs are actually in your standard order of Chinese chicken and broccoli?

A 1-cup serving contains around 23.5 grams of carbs on average. However, the number can range from 15-30 grams depending on the restaurant’s specific recipe.

Here’s a breakdown of where those carbs come from:

The Sauce

• Around 10-15 grams of carbs
• Sweeteners like sugar are the main source
• Cornstarch, wine, and soy sauce also contribute

The Chicken

• Around 5-10 grams of carbs
• From starch-based batters or cornstarch coatings
• Grilled or steamed chicken has minimal carbs

The Broccoli

• Around 5-6 grams of carbs
• Mostly fiber, which mitigates the carb impact

The Rice

• Around 15-20 grams of carbs per 1/2 cup serving
• Starch-heavy grains are mostly carbohydrates

You can see that the sauce has the most carbs, followed by the rice and any coatings on the chicken.

Going Low-Carb With Modifications

Luckily, with a few simple tweaks, you can enjoy this tasty dish while sticking to a lower carb diet:

• Request the sauce on the side so you control how much you use
• Ask for the chicken to be steamed or grilled with no batter
• Load up on extra broccoli for more volume and nutrients
• Swap the white rice for cauliflower rice or other low-carb alternative
• Order an extra vegetable side dish instead of rice

You can also watch how much sugar is used when you make the sauce at home. You can even swap in keto-friendly sweeteners.

Watching Calories Too

Monitoring overall calories is also important for weight management. Here’s a calorie estimate per serving:

• Chicken and broccoli alone: 200-300 calories
• With rice: 500-600 calories
• With sauce: 300-500 calories

Ask for light sauce and less oil in cooking whenever possible to cut down on excess calories.

Benefits of Chicken and Broccoli

There are good reasons this combo is so popular beyond just convenience and taste. Both ingredients provide nutritional benefits:

• Chicken – High-quality protein for building muscle. Also provides B vitamins.

• Broccoli – Packed with vitamins C, K, and A. Excellent source of fiber. Contains disease-fighting antioxidants.

Together, they make a well-rounded, nutritious meal. Just balance out the carb and calorie impact for optimal health, especially if weight loss or diabetes management are health goals.

Making the Best Choices When Dining Out

With a few simple strategies, you can enjoy takeout chicken and broccoli while maintaining your diet goals:

• Ask about sauce ingredients and preparation methods
• Request modifications like light sauce, no batter, extra veg
• Use carb/calorie tracker apps to estimate nutrition info
• Share high-carb menu items or take leftovers
• Choose a side salad instead of rice

Being informed about menu options allows you to strike the right balance of satisfaction and nutrition when eating out. Chinese chicken and broccoli can be a delicious part of a healthy diet with the right approach.

The Bottom Line

While the carb count varies by restaurant, a typical order of Chinese chicken broccoli contains around 23.5 grams of net carbs per serving. But with smart customizations and cooking tweaks, you can enjoy the flavors of this classic takeout dish while maintaining low-carb goals. Savor the sauce and skip the rice for the best nutrition profile.