Quick Answer
The amount of carbs in Beef and broccoli can vary greatly depending on the recipe, cooking method, and portion size. However, a common estimate is around 15-30 grams of net carbs per serving. The beef and broccoli itself is relatively low carb, but the sauce, rice or noodles served alongside can add a significant amount of carbs. Requesting sauce on the side and skipping rice or noodles will lower the carb count.
Factors That Affect Carb Count
Several factors affect the carbohydrate content of beef and broccoli from a Chinese restaurant:
Ingredients
– Beef: Slice beef often has 0-1 grams of carbs per 3 oz serving.
– Broccoli: Broccoli is a low carb vegetable, with around 5 grams of carbs per cup when cooked.
– Sauce: Many Chinese restaurants use a sauce containing sugar or starch, increasing the carb count. Sweet and sour sauce generally has around 15-30 grams carbs per serving.
– Rice/noodles: A side of white rice can add 35+ grams of carbs. Noodle dishes like lo mein can have 50+ grams carbs.
– Batter: Some restaurants batter and fry the beef, adding extra carbs from the batter.
Cooking Method
– Deep frying in oil adds no significant carbs but increases calories.
– Steaming, stir frying, or boiling are lower calorie cooking methods.
Portion Size
– Larger portions contain more carbs. A supersized takeout container with extra sauce and rice will have far more carbs than a small restaurant plate.
Estimating Carbs in Common Versions
Here are some estimates for carb counts in typical beef and broccoli versions from a Chinese restaurant:
Plain beef and broccoli
– Beef and broccoli without sauce or sides: 15-20 grams of carbs
Beef and broccoli with sauce
– With brown or stir fry sauce: 25-35 grams of carbs
– With sweet and sour sauce: 30-50 grams of carbs
Beef and broccoli with rice
– With white rice: 50-70 grams of carbs
– With fried rice: 45-65 grams of carbs
Beef and broccoli with noodles
– With lo mein noodles: 60-80 grams of carbs
| Version | Carb Estimate |
|---|---|
| Plain beef and broccoli | 15-20 grams |
| With brown/stir fry sauce | 25-35 grams |
| With sweet and sour sauce | 30-50 grams |
| With white rice | 50-70 grams |
| With fried rice | 45-65 grams |
| With lo mein noodles | 60-80 grams |
Ways to Reduce Carbs
Here are some tips for lowering the carbs when ordering beef and broccoli:
– Skip the rice or noodles
– Choose steamed or stir-fried cooking methods
– Order sauce on the side and use sparingly
– Ask for low carb substitutions like cauliflower rice
– Request less sugar in the sauce
– Opt for lettuce wrap instead of doughy wraps
– Avoid battered and fried preparations
– Request smaller portions or take half home
Making special requests can help reduce carb counts substantially, allowing you to stay within a low carb diet at a Chinese restaurant.
Nutrition Information From Major Chains
Nutrition information provided by popular chain restaurants can give a more precise carb count for their beef and broccoli preparations:
Panda Express
| Dish | Carbs |
|---|---|
| Broccoli Beef without rice or sauce | 16g |
| Broccoli Beef with rice and sauce | 63g |
Panda Express Broccoli Beef has 16g carbs for the beef and broccoli alone, but a full plate with rice and sauce has 63g carbs.
PF Chang’s
| Dish | Carbs |
|---|---|
| Broccoli Beef plain | 7g |
| Broccoli Beef with rice | 42g |
At PF Chang’s, the Broccoli Beef itself is just 7g carbs without rice. With rice it rises to 42g carbs.
Pei Wei
| Dish | Carbs |
|---|---|
| Broccoli Beef plain | 12g |
| Broccoli Beef with rice | 53g |
The Pei Wei nutrition info shows 12g carbs for plain Broccoli Beef, and 53g carbs when served with a regular side of rice.
As you can see, rice and sauce make a big difference in the total carb counts.
Low Carb Swaps at Chinese Restaurants
Trying these swaps can dramatically cut carbs when dining at a Chinese restaurant:
Skip the Rice
Skipping white or fried rice eliminates a huge carb source. Load up on extra veggies instead.
Sauce Substitutions
Ask for sauce on the side or request low sugar sauce options. Get steamed dishes without gravy.
Vegetable Substitutes for Noodles
Replace lo mein or chow mein with shirataki noodles, bean sprouts, or riced cauliflower.
Lettuce Wrap Instead of Buns
Use lettuce cups or wraps instead of rice flour buns or pancakes to reduce carbs.
Avoid Batter
Skip battered meat and go for grilled or steamed options to prevent added carbs from batter.
Limit Portions
Stick to a single serving and take leftovers to go to control portions and carbs.
Tips for Tracking Carbs Accurately
To get the best estimates for carbs in Chinese dishes:
– Check restaurant nutrition facts online when available
– Weigh and measure dishes at home to understand true portions
– Ask the restaurant for nutrition info and specific carb counts
– Account for extras like dipping sauces, oils, batters, etc.
– Overestimate carb counts if you are unsure
– Be aware that recipes vary across restaurants
– Track your blood sugar response to see personal effects
Getting in the habit of inspecting carb counts and minimizing extras can make a big difference in your daily totals.
Maintaining Low Carb Eating at Chinese Restaurants
You can enjoy your favorite Chinese dishes while maintaining a low carb diet by:
– Knowing the right swaps to order
– Carefully customizing your meal
– Asking the restaurant to accommodate requests
– Checking carb counts in advance online
– Portioning half to go immediately
– Adding extra low carb veggies as a side
– Avoiding rice, noodles, batter, sugary sauces
– Drinking water instead of soda
– Saying no to fortune cookies or dessert
With a few adjustments, beef and broccoli can be a tasty low carb meal option when dining out at a Chinese restaurant. Paying close attention to the ingredients and cooking methods will allow you to stick to your carb limits.
Conclusion
The amount of net carbs in beef and broccoli at a Chinese restaurant can vary significantly based on preparation. Plain beef and broccoli generally provides 15-20 grams of carbs. But sweet sauces, rice, noodles and batter can increase the carbs to 60-80 grams per order. Requesting modifications like skipping rice, swapping noodles for riced cauliflower, and getting sauce on the side can help reduce carbs to fit a low carb diet. Check online nutrition facts, weigh your portions, and customize your order to make Chinese food work within your carb budget. With smart substitutions and careful tracking, you can still enjoy the flavors of beef and broccoli while maintaining low carb eating.
