How Many Carbs in Sesame Chicken: The Surprising Truth for Carb Counters

If you’re watching your carb intake but can’t resist the sweet and savory allure of sesame chicken, you’ve probably found yourself wondering exactly how many carbs you’re consuming with each delicious bite. As someone who’s tried to balance my love for Chinese takeout with my nutritional goals, I totally get the struggle!

Sesame chicken is one of those dishes that seems to have it all – crispy chicken pieces that perfect sticky sauce, and those little sesame seeds that give it that distinctive nutty flavor. But when it comes to carbs, this popular dish might contain more than you bargained for.

Let’s dig into the carb content of sesame chicken and explore some alternatives that might better fit your dietary needs.

The Carb Content of Sesame Chicken: By the Numbers

According to nutritional data a typical 1-cup serving of sesame chicken contains approximately

*Based on a 2,000 calorie diet

But wait – there’s more to the story! When we look specifically at Chinese restaurant sesame chicken without rice, the carb content shifts to:

This difference highlights something important how sesame chicken is prepared can significantly impact its carb content. Restaurant versions often contain more sugar in the sauce which bumps up both the total carbs and sugar content.

Why Is Sesame Chicken So Carb-Heavy?

You might be wondering why a chicken dish contains so many carbs. Here’s the breakdown:

1. The Coating: Most sesame chicken recipes involve coating the chicken in cornstarch, flour, or a combination before frying. This adds a significant amount of carbs.

2. The Sauce: Traditional sesame chicken sauce contains several high-carb ingredients:

   • Sugar (often quite a lot!)
   • Honey
   • Sweet chili sauce
   • Cornstarch (used as a thickener)

3. Accompanying Rice: When served with a side of white rice (which is often the case), the carb count increases dramatically. A cup of steamed white rice adds about 45g of carbs to your meal!

Calorie Breakdown of Sesame Chicken

It’s not just about the carbs – understanding the overall nutritional profile can help you make informed decisions. A standard 1-cup serving of sesame chicken contains approximately 370 calories, with the following macronutrient distribution:

• Carbohydrates: 39% (34.47g)
• Fat: 30% (12.2g)
• Protein: 31% (28.13g)

This shows that sesame chicken offers a fairly balanced macronutrient profile, with protein accounting for nearly a third of the calories – not bad for a takeout option!

Is Sesame Chicken Keto-Friendly?

For those following a ketogenic diet that typically limits carbs to 20-50g per day, standard sesame chicken is unfortunately not a great choice. With 27-35g of carbs per cup (depending on preparation), a single serving could potentially use up your entire daily carb allowance.

However, don’t despair! I’ve discovered some awesome keto-friendly sesame chicken recipes that use almond flour instead of cornstarch and sugar substitutes like erythritol or monk fruit in the sauce. These swaps can bring the carb count down to a much more manageable level.

Healthier Alternatives and Modifications

If you’re craving sesame chicken but want to reduce the carb impact, try these modifications:

At Home:

• Skip the breading completely and stir-fry chicken pieces directly
• Use less sugar in the sauce or substitute with a low-carb sweetener
• Thicken sauces with xanthan gum instead of cornstarch
• Serve with cauliflower rice instead of white rice

When Ordering Out:

• Request sauce on the side so you can control the amount
• Ask if they can prepare it without breading (some restaurants will accommodate)
• Skip the rice and order extra steamed vegetables instead
• Share the dish with someone else to reduce your portion size

How Sesame Chicken Compares to Other Chinese Dishes

Curious how sesame chicken stacks up against other popular Chinese restaurant options? Here’s a comparison of carb content per serving:

As you can see, if you’re watching your carbs, dishes like Kung Pao Chicken or simple Chicken and Vegetables might be better options than sesame chicken.

The Complete Nutritional Profile of Sesame Chicken

Beyond carbs, it’s worth understanding the complete nutritional makeup of sesame chicken. A 1-cup serving provides:

• Calories: 370
• Fat: 12.2g (including 2.16g saturated fat)
• Cholesterol: 77mg
• Sodium: 1117mg
• Potassium: 385mg
• Protein: 28.13g
• Vitamins and Minerals: Includes calcium (143mg), iron (2.88mg), and small amounts of vitamins A and C

The high sodium content (nearly half of the recommended daily allowance) is something to be mindful of, especially if you’re watching your blood pressure.

Make Your Own Lower-Carb Sesame Chicken

I tried making my own lower-carb version of sesame chicken, and it was actually pretty darn good! Here’s a simple recipe you might want to try:

Lower-Carb Sesame Chicken Recipe

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 tbsp olive oil or avocado oil
• 2 eggs, beaten (optional, for a lighter coating)
• 2 tbsp almond flour (instead of cornstarch)
• 3 tbsp soy sauce or coconut aminos
• 1 tbsp rice vinegar
• 2 tbsp sugar substitute (like erythritol)
• 1 tbsp sesame oil
• 2 cloves garlic, minced
• 1 tsp ginger, grated
• 1 tbsp sesame seeds
• Green onions for garnish

Instructions:

1. If using egg coating, dip chicken pieces in beaten egg, then lightly dust with almond flour.
2. Heat oil in a wok or large skillet over medium-high heat.
3. Cook chicken until golden and cooked through, about 5-7 minutes.
4. In a small bowl, mix soy sauce, vinegar, sweetener, sesame oil, garlic, and ginger.
5. Pour sauce over chicken and stir to coat. Cook for another 2 minutes until sauce thickens slightly.
6. Sprinkle with sesame seeds and green onions before serving.
7. Serve with cauliflower rice for an extra low-carb meal.

This version cuts the carbs significantly while preserving the delicious sesame flavor we all love!

The Bottom Line on Sesame Chicken Carbs

So, how many carbs are in sesame chicken? The answer ranges from about 27g to 35g per cup, depending on preparation methods and restaurant recipes. This makes it a moderate-to-high carb option that might not fit well into very low-carb diets.

However, with some simple modifications, you can still enjoy the flavors of sesame chicken without consuming quite so many carbs. Whether you’re following a specific diet plan or just trying to make healthier choices, being aware of the carb content in your favorite dishes is the first step toward making informed decisions.

Remember, an occasional indulgence in the authentic version won’t derail your health goals – it’s all about balance and making choices that align with your personal nutrition needs most of the time.

Have you tried making a lower-carb version of sesame chicken? I’d love to hear your recipe tweaks and how they turned out! Everyone’s journey to healthier eating is different, and sharing our experiences helps us all find delicious ways to enjoy our favorite foods while meeting our nutritional goals.

Restaurant, Chinese, sesame chicken

A serving of sesame chicken, without rice, typically contains between 27g and 75g of carbohydrates, depending on the specific preparation and portion size. For example, a serving from a Chinese restaurant might have 27g of carbs, while P.F. Chang’s sesame chicken (without rice) could have 75g.