Stop Adding These 7 Foods to Your Plate at Any Chinese Buffet

We’ve all been there, standing at the entrance of the local “Dragon Palace,” wearing our stretchiest pants, ready to do some severe damage. But before you grab those tongs and dive in, we need to have a little heart-to-heart. 

While we all love a good deal, the buffet game is rigged. Restaurants operate on razor-thin 5% profit margins, which means they use some serious psychological Jedi mind tricks to fill you up on the cheap stuff while cutting corners on the pricey items.  Did you know the average buffet meal can easily clock in at over 3,000 calories? 

The data by the Calorie Control Council confirms this. That’s like eating your entire day’s food (and then some) in one sitting. But it’s not just about the waistline; it’s about safety. I’ve dug into the data, chatted with food safety experts, and scoured the horror stories so you don’t have to. Here are the seven foods you need to pass on your next trip to the steam tables.   

Fried Rice & Lo Mein

Let’s start with the biggest scam on the line. Buffet operators count on the “First-Food Principle”, which shows that 75% of diners load up on the first things they see. That’s why you always find the rice and noodles right at the start. It’s a cheap filler designed to take up stomach real estate so you eat less shrimp.   

• The Stats: A single order of fried rice can pack 1,500 calories and over 700mg of sodium, which is nearly a third of your daily salt limit in just one side dish.   
• Pro Tip: Save that space for the protein. You didn’t pay $18 to eat 50 cents’ worth of rice.

Egg Rolls

I know, I know. They look golden and delicious. But let’s be real: buffet egg rolls are basically grease sponges wrapped in dough.

• The Reality: Just one of these bad boys contains around 220 calories and 10 grams of fat.   
• The Kicker: They are mostly cabbage and wrapper. You’re eating deep-fried air and veggies. Plus, dipping them in that neon-red sweet sauce? You just added two teaspoons of sugar per dunk. Hard pass.   

General Tso’s Chicken

This isn’t chicken; it’s chicken-flavored candy. That crispy coating we love? It’s a sponge for sugary, fatty sauce.

• The Data: A standard order packs 1,500 calories and a whopping 88 grams of fat.   
• The Truth: It’s often 50% or more breading. You’re spiking your blood sugar and crashing hard before you even hit dessert.   

Sushi

Unless you enjoy playing “Gastrointestinal Roulette,” skip the sushi station. Buffets struggle to keep these items out of the “Danger Zone” (40°F–140°F), where bacteria multiply like crazy.   

• The Expert Take: Dietitians warn that without a dedicated sushi chef, rice acidification (which kills bacteria) is often messed up, leading to a bland or weirdly acidic taste.   
• The Risk: Raw fish left at room temperature is a prime vector for parasites and bacteria, such as Salmonella. Just don’t do it.   

Raw Sprouts

You might think you’re being healthy by hitting the salad bar, but raw sprouts (alfalfa, bean) are a major red flag.

• Expert Quote: Food safety attorney Bill Marler calls sprouts an “occupational hazard” and refuses to eat them.   
• Why? They grow in warm, wet conditions, which are ideal for E. coli and Salmonella. Since the bacteria live inside the seeds, you can’t just wash them off.   

Mussels & Oysters

I’ve read enough Reddit horror stories about “buffet mussels” to last a lifetime. Shellfish are filter feeders that accumulate toxins.   

• The Trend: Recent outbreaks in late 2024 linked shellfish to Norovirus, a nasty bug that causes severe vomiting.   
• The Danger: If those mussels in black bean sauce aren’t kept hot enough (above 140°F), they are basically bacterial petri dishes. And if a shell is closed? Do not pry it open.   

Soft Serve Ice Cream

It breaks my heart to say this, but that nostalgia machine is a trap.

• The Gross Truth: These machines have complex internal tubes that are a nightmare to clean. If not disassembled daily, mold and biofilms grow inside.   
• The Risk: Investigations have found Listeria lurking in the spouts. Plus, think about how many unwashed hands have touched that lever before you. Stick to the pre-packaged ice cream cups if they’re available!   

Key Takeaway: Play the game, don’t let it play you

Buffets are designed to be a casino for your stomach; the house always has the edge, but you can still walk away a winner if you play smart. By skipping the cheap carb-loaders like fried rice and egg rolls, you save room for the high-value items you actually came for. More importantly, dodging the “biological landmines” like room-temp sushi, mussels, and that sketchy soft serve machine keeps you safe from the kind of post-meal regret that lasts days, not hours.

Next time you walk past that sneeze guard, ask yourself: “Is this worth the stomach space?” Focus on the fresh stir-fries where you control the ingredients, or hit the carving station for protein that hasn’t been sitting out since the Ming Dynasty. Eat like a pro, get your money’s worth, and live to feast another day.

Read the Original Article on Crafting Your Home.