How Many Calories in General Tso’s Chicken with Rice? A Complete Breakdown

Ever found yourself drooling over that sweet, spicy, and tangy General Tso’s chicken with rice at your favorite Chinese restaurant, but worried about what it might do to your waistline? I totally get it! As someone who loves Chinese food but also tries to keep track of my calories, I’ve done some digging to give you the real scoop on this popular dish

The Calorie Count: What to Expect

When it comes to General Tso’s chicken with rice, the calorie content can vary widely depending on where you get it. Based on my research, here’s what you need to know:

• Restaurant versions: On average, a serving of General Tso’s chicken with white rice from restaurants contains approximately 1,300-1,500 calories. That’s nearly the daily calorie needs for some people!

• Packaged/frozen versions: Some brands offer more portion-controlled options. For example, HT Traders General Tso’s Chicken with White Rice contains about 310 calories per package (283g).

The huge difference between restaurant and packaged versions mainly comes down to portion size and preparation methods, Restaurant portions are typically much larger and use more oil in the cooking process

Macronutrient Breakdown

If you’re tracking your macros, here’s what a typical packaged General Tso’s chicken with rice (like HT Traders) looks like:

• Carbohydrates: 48g (63% of total calories)
• Protein: 18g (24% of total calories)
• Fat: 4g (13% of total calories)

For restaurant versions these numbers will be significantly higher with a much greater proportion coming from fat due to the deep-frying process.

What Makes General Tso’s Chicken So Caloric?

I’ve always wondered why this dish packs such a caloric punch. The answer lies in its preparation:

1. Deep-fried chicken: The chicken pieces are typically battered and deep-fried, adding significant calories and fat.

2. Sugar-laden sauce: That delicious sauce contains quite a bit of sugar, soy sauce, and sometimes corn starch as a thickener.

3. White rice: The bed of white rice serves as a high-carb base that adds substantial calories.

4. Limited vegetables: Traditional versions don’t include many (if any) vegetables, though some restaurants add broccoli or bell peppers.

Nutritional Benefits (Yes, There Are Some!)

Despite the high calorie count, General Tso’s chicken with rice isn’t completely devoid of nutritional value:

• Good source of protein: With about 18g per serving in packaged versions (and likely more in restaurant portions), it provides a decent amount of protein.

• Vitamin content: Some versions provide good amounts of Vitamin A (17% DV) and Vitamin C (30% DV).

• Iron: The HT Traders version provides 34% of your daily iron needs.

Healthier Alternatives

Don’t want to give up your favorite dish? Me neither! Here are some ways to enjoy General Tso’s chicken with fewer calories:

Alternative Cooking Methods

• Air-fry or bake the chicken instead of deep-frying
• Use less oil when stir-frying
• Try a lighter coating on the chicken

Rice Substitutions

• Switch to brown rice for more fiber
• Try cauliflower rice for a low-carb option
• Use quinoa for added protein and nutrients

Sauce Modifications

• Use reduced-sodium soy sauce
• Cut back on sugar or use a sugar substitute
• Add more spices like ginger and garlic for flavor without the calories

Add More Veggies

• Bulk up your portion with broccoli, bell peppers, or snow peas
• Create a bed of steamed vegetables with a smaller portion of rice

Homemade vs. Restaurant vs. Packaged

Let’s compare your options:

Can General Tso’s Chicken Fit Into a Healthy Diet?

I believe any food can fit into a healthy diet with proper planning and moderation. Here’s how to enjoy General Tso’s chicken without derailing your health goals:

• Practice portion control: Split your restaurant portion in half and save the rest for another meal
• Balance your day: If you know you’re having General Tso’s chicken for dinner, opt for lighter meals earlier in the day
• Make it a treat: Consider this a occasional indulgence rather than a regular meal
• Modify your order: Ask for the sauce on the side, more vegetables, or brown rice

Burning Off Those Calories

If you’re curious about how much exercise it would take to burn off a full restaurant portion of General Tso’s chicken with rice (assuming about 1,400 calories), here’s a rough estimate:

• Running (6 mph): About 2 hours and 20 minutes
• Swimming: Around 2 hours
• Cycling (moderate): Approximately 3 hours
• Walking (3 mph): About 5 hours

That’s quite a workout! This isn’t to discourage you from enjoying the dish, but rather to put the calorie content into perspective.

Dietary Considerations

General Tso’s chicken with rice may not be suitable for all dietary needs:

• Gluten concerns: The batter and sauce typically contain gluten
• Sodium content: Restaurant versions can be high in sodium (the HT Traders version has 470mg, about 20% of your daily value)
• Sugar content: The sauce contains added sugars (9g in the packaged version)

Vegetarian and Vegan Options

Don’t eat meat? No problem! Many restaurants and brands now offer plant-based versions of General Tso’s chicken made with:

• Tofu
• Seitan
• Plant-based chicken alternatives
• Cauliflower (for a vegetable-forward option)

These alternatives usually have fewer calories than the traditional chicken version, especially if they’re not deep-fried.

The Bottom Line

General Tso’s chicken with rice is undeniably delicious but definitely falls into the “sometimes food” category for most people watching their calorie intake. With restaurant portions coming in at 1,300-1,500 calories and packaged versions around 310 calories, there’s a huge range depending on where you get it.

That being said, you can absolutely find ways to enjoy this flavorful dish while being mindful of your health goals. Whether that means sharing a restaurant portion, opting for a packaged version, or making your own healthier version at home, you don’t have to say goodbye to General Tso forever!

I personally like to make my own version at home using air-fried chicken pieces and loads of veggies with a smaller portion of brown rice. It satisfies my craving without the massive calorie hit of the restaurant version.

FAQs About General Tso’s Chicken with Rice

Is General Tso’s chicken with rice high in fat?

Yes, particularly the restaurant version which is typically deep-fried. The packaged version analyzed contains 4g of fat per serving with 1g of saturated fat.

Does General Tso’s chicken contain any vegetables?

Traditional versions don’t include many vegetables, though some restaurants and brands add broccoli or bell peppers for color and nutrition.

Can I enjoy General Tso’s chicken without rice?

Absolutely! Try pairing it with steamed vegetables or a side salad instead to reduce the carbohydrate and calorie content.

Is there a low-calorie version of General Tso’s chicken?

Yes, many brands offer lighter versions, and you can find recipes online for healthier homemade versions that use alternative cooking techniques.

What’s the best way to reduce calories in this dish?

The most effective ways are to bake or air-fry instead of deep-frying, use less sauce, substitute white rice with a lower-calorie alternative, and add more vegetables.

Remember, enjoying your food is important too! Sometimes it’s worth splurging on the real deal – just be aware of what you’re consuming and adjust accordingly. Balance is key to a sustainable approach to healthy eating!