How Many Calories Are in Sesame Chicken? The Complete Breakdown You Need to Know

Have you ever found yourself staring at that delicious plate of sesame chicken, wondering just how many calories you’re about to consume? I’ve been there too! As someone who loves Chinese food but also tries to keep an eye on my calorie intake, I decided to dig deep into this popular dish and share everything I’ve learned

The Quick Answer

On average, a typical restaurant serving of sesame chicken contains approximately 790-900 calories per order However, this number can vary significantly depending on portion size, preparation method, and specific ingredients used.

What Makes Up Sesame Chicken?

Before we dive deeper into the calorie content let’s understand what makes up this popular Chinese-American dish

• Chicken pieces (usually thigh meat)
• Batter for frying
• Sesame oil
• Soy sauce
• Sugar
• Sesame seeds
• Various seasonings
• Sometimes vegetables like broccoli or bell peppers

The combination of fried chicken pieces coated in a sweet and savory sauce makes sesame chicken incredibly tasty, but also quite calorie-dense.

Detailed Calorie Breakdown

Let’s break down the calories in a typical restaurant serving of sesame chicken:

Portion Size Matters!

One thing I’ve noticed in my research is that portion sizes vary wildly between restaurants. A standard restaurant serving can range anywhere from 1-2 cups of sesame chicken, which significantly affects the calorie count.

• Small portion (1 cup): 450-550 calories
• Medium portion (1.5 cups): 650-750 calories
• Large portion (2+ cups): 850-1000+ calories

And that’s just the chicken itself – not counting the rice or any other sides!

Restaurant vs. Homemade Sesame Chicken

There’s a BIG difference between restaurant and homemade versions when it comes to calories:

Restaurant Sesame Chicken

• Typically deep-fried
• Uses more sugar in the sauce
• Larger portions
• Often includes white rice
• Total: 790-900 calories per order (without rice)

Homemade Sesame Chicken

• Can be stir-fried instead of deep-fried
• You control the sugar amount
• Portion control is easier
• Can substitute brown rice or vegetables
• Total: 400-600 calories per serving (depending on your recipe)

Popular Chain Restaurant Calorie Counts

I checked out some popular restaurant chains to see how their sesame chicken stacks up:

• Panda Express (Orange Chicken, similar to Sesame): 490 calories per serving (5.7 oz)
• P.F. Chang’s China Bistro: Around 830 calories per order
• Local Chinese takeout restaurants: Typically 850-950 calories per order

What Adds to the Calorie Count?

Several factors make sesame chicken so high in calories:

1. Deep frying process – The chicken is usually battered and deep-fried, which adds significant calories from oil absorption.

2. Sweet sauce – The signature sauce typically contains a lot of sugar, adding empty calories.

3. Dark meat – Many restaurants use chicken thigh meat, which has more fat and calories than breast meat.

4. Accompanying rice – A standard side of white rice adds about 200-300 calories to your meal.

How to Enjoy Sesame Chicken with Fewer Calories

I’m not saying you should never enjoy sesame chicken again! Here are some ways I’ve found to reduce the calorie impact:

• Share an order with someone else
• Ask for sauce on the side and use it sparingly
• Request extra vegetables to be mixed in
• Substitute brown rice for white rice
• Box up half the portion before you start eating

Make Your Own Healthier Version

When I’m really craving sesame chicken but don’t want the calorie bomb, I make my own version at home:

Lighter Sesame Chicken Recipe

• Use chicken breast instead of thigh
• Lightly coat with cornstarch instead of heavy batter
• Stir-fry in minimal oil instead of deep-frying
• Reduce sugar in the sauce and use more ginger/garlic for flavor
• Add lots of vegetables like broccoli, bell peppers, and water chestnuts
• Serve with cauliflower rice or a small portion of brown rice

This homemade version typically comes in around 400-450 calories per serving – almost half the calories of restaurant versions!

Beyond Calories: Nutritional Considerations

While calories are important, they’re not the only thing to consider when eating sesame chicken:

Nutritional Facts Per Standard Restaurant Serving

• Protein: 30-40g (a good amount!)
• Fat: 35-45g (quite high, mostly from frying)
• Carbohydrates: 65-80g (high, mostly from sugar and batter)
• Sodium: 1,200-1,800mg (very high – over half the daily recommended intake)

Comparing Sesame Chicken to Other Chinese Dishes

If you’re trying to make a lower-calorie choice at a Chinese restaurant, here’s how sesame chicken compares to other popular options:

• Sesame Chicken: 790-900 calories
• Sweet and Sour Chicken: 700-800 calories
• Kung Pao Chicken: 500-600 calories
• Beef and Broccoli: 400-500 calories
• Steamed Chicken and Vegetables: 250-350 calories

The Bottom Line

So, to answer the original question – sesame chicken typically contains between 790-900 calories per restaurant serving without rice. It’s definitely one of the higher-calorie options on a Chinese menu.

That doesn’t mean you can never enjoy it! Just be aware of the calorie content and maybe consider it an occasional treat rather than a regular meal choice. Or try making a lighter version at home where you control the ingredients.

My Personal Take

I used to order sesame chicken without thinking twice, but now I’m more mindful. When I really want it, I’ll either share an order with my partner or immediately box up half for another meal. Most of the time though, I make my lighter version at home, which satisfies the craving without leaving me feeling sluggish afterward.

Remember, knowledge is power when it comes to making food choices! Now you can enjoy your sesame chicken fully aware of what you’re consuming.

FAQs About Sesame Chicken Calories

Is sesame chicken healthy?

Traditional restaurant sesame chicken isn’t particularly healthy due to its high calorie, fat, and sodium content. However, it does provide good protein, and homemade versions can be made much healthier.

How can I reduce the calories in my sesame chicken order?

Ask for less sauce, request the dish to be stir-fried instead of deep-fried (if possible), or order steamed vegetables on the side to fill up on instead of eating the entire portion of chicken.

Does sesame chicken have more calories than General Tso’s chicken?

They’re actually quite similar, with General Tso’s chicken sometimes being slightly higher in calories (850-950 calories) due to its typically spicier and sweeter sauce.

Is homemade sesame chicken always lower in calories?

Not necessarily – it depends entirely on your cooking method and ingredients. If you’re deep-frying at home and using lots of sugar in the sauce, you could end up with a similar calorie count to restaurant versions.