Chinese food is beloved around the world for its flavorful sauces, tender meats, and variety of dishes. One popular menu item is shrimp with lobster sauce, which combines plump, juicy shrimp with a rich and savory lobster-flavored brown sauce. For those watching their calorie intake or managing their weight, the calorie count of this dish may be a concern.
In this comprehensive guide, we will analyze the calorie content of Chinese shrimp with lobster sauce. We’ll look at the calories in the individual components – shrimp, lobster sauce, and any side dishes or rice. We’ll also compare shrimp with lobster sauce calories to other popular Chinese dishes. Read on to learn everything you need to know about the calorie count and nutritional profile of this scrumptious shrimp recipe!
Calories in Shrimp
Shrimp is the star ingredient in this Chinese recipe. Let’s start by looking at the calorie count for shrimp on its own.
The exact calorie count for shrimp depends on the size and preparation method. According to the USDA, 3 ounces of steamed shrimp contains:
– 84 calories
– 18g protein
– 1g fat
– 0g carbs
Shrimp are naturally low in calories and fat. Protein makes up the majority of their calories. A standard order of shrimp with lobster sauce at a Chinese restaurant likely contains around 5-7 ounces of shrimp. So the shrimp alone would account for 140-200 calories.
The calorie content changes slightly depending on how the shrimp is prepared:
| Preparation Method | Calories (3 oz serving) |
|---|---|
| Steamed | 84 |
| Boiled | 90 |
| Battered and fried | 120 |
As you can see, batter-frying bumps up the calorie count of shrimp significantly. But steamed, boiled, or grilled shrimp is one of the lowest calorie seafood options.
Calories in Lobster Sauce
Now let’s examine the calorie content of the tasty lobster sauce that coats the shrimp.
Lobster sauce is made from chicken or vegetable stock, egg whites, Chinese rice wine, ginger, garlic, scallions, cornstarch, and often some lobster meat. It creates a rich, flavorful brown sauce when cooked.
The calories in lobster sauce come mainly from:
– Oil used for cooking
– Small amounts of sugar or corn starch as thickeners
– Lobster meat (if included)
Homemade lobster sauce contains around 50-100 calories per serving, depending on the specific recipe. Restaurant-prepared lobster sauce likely contains a bit more oil and thickeners, putting it closer to 150 calories per serving.
So the lobster sauce adds a moderate amount of calories to this dish. Not a huge calorie load, but the sauce does make it more caloric than plain steamed shrimp.
Calories in Side Dishes
At a restaurant, shrimp with lobster sauce is often served with steamed rice and vegetables on the side. These side dishes will also contribute to the total calorie count of the meal.
Here are the approximate calories for common shrimp side dishes:
| Side Dish | Calories |
|---|---|
| Steamed rice (1 cup) | 206 |
| Steamed veggies (1 cup) | 30 |
| Fortune cookie (1 cookie) | 30 |
Rice packs a much bigger calorie punch than non-starchy vegetables. Going rice-free with this meal can reduce the total calories by 200 or more. Fortune cookies are small but dense, with around 30 calories each.
Total Calories in Shrimp with Lobster Sauce
Adding up the calories from shrimp, lobster sauce, and side dishes, we can estimate the total calorie count of shrimp with lobster sauce:
| Dish | Calories |
|---|---|
| Shrimp (6 oz) | 180 |
| Lobster sauce (1 cup) | 150 |
| Steamed rice (1 cup) | 206 |
| Steamed broccoli (1 cup) | 30 |
| Total: | 566 |
So a typical restaurant order of shrimp with lobster sauce contains around 500-600 calories.
This calorie count will vary depending on the restaurant and exact ingredients used. But this estimate gives you a general idea of the calorie content of this Chinese shrimp dish.
Nutrition Facts for Shrimp with Lobster Sauce
Looking beyond just calories, here is the full nutrition profile of shrimp with lobster sauce:
| Nutrient | Amount |
|---|---|
| Calories | 566 |
| Protein | 48g |
| Carbs | 57g |
| Fiber | 3g |
| Sugar | 3g |
| Fat | 12g |
| Saturated Fat | 2g |
| Sodium | 500mg |
You can see this dish provides a good amount of protein from the shrimp. Carbs and fat are moderate. The sodium is a little high, mainly coming from the sauce and soy sauce often eaten with it.
Overall, shrimp with lobster sauce can fit into a balanced diet. It has a moderate calorie load and provides lean protein, vitamins, and minerals. Just be mindful of portion sizes and accompanying side dishes to keep the calories in check.
Calories Compared to Other Chinese Dishes
How does this shrimp dish compare calorie-wise to other popular Chinese menu items?
Here are the approximate calories for 3 ounce portions of common Chinese dishes:
| Chinese Dish | Calories |
|---|---|
| Shrimp with lobster sauce | 566 |
| Sesame chicken | 670 |
| Beef with broccoli | 415 |
| Chicken lo mein | 480 |
| Vegetable fried rice | 290 |
| Egg drop soup | 60 |
Shrimp with lobster sauce is moderate in calories compared to beef, chicken, and fried rice dishes. Going with a veggie-based dish like egg drop soup can trim a significant amount of calories from your Chinese meal.
In general, dishes that involve frying, battering, heavy sauces, and meats tend to be higher in calories than lighter steamed and boiled dishes. Being mindful of preparation methods and ingredients can help reduce the calorie load of Chinese food.
Tips for Lightening Up Shrimp with Lobster Sauce
If you’re looking to reduce the calories in this shrimp dish, here are some tips:
– Order steamed rice on the side instead of fried rice, and enjoy just 1/2 cup portion
– Ask for extra vegetables instead of rice
– Request light sauce or sauce on the side to control how much you eat
– Skip the deep fried appetizers and fortune cookies
– Enjoy a bowl of hot and sour soup or steamed veggie dumplings instead of high-calorie egg rolls
– Flavor your meal with chili sauce, vinegar, mustard and low-sodium soy sauce instead of heavy, sugary sauces
With a few simple substitutions and adjustments, you can enjoy the delicious flavor of shrimp in lobster sauce for under 500 calories!
Healthy Homemade Version
To lighten up this recipe even more, try making shrimp with lobster sauce at home. Here is a healthy recipe for under 300 calories per serving:
Ingredients:
– 1 lb shrimp, peeled and deveined
– 1 tbsp oil
– 1 tbsp minced ginger
– 3 cloves garlic, minced
– 3 scallions, diced
– 3 tbspreduced-sodium soy sauce
– 1/4 cup chicken broth
– 1 tbsp oyster sauce
– 1 tsp sesame oil
– 2 tsp cornstarch
– Salt and pepper to taste
Instructions:
1. In a large pan, heat oil over medium high heat. Saute ginger, garlic and scallions for 1 minute.
2. Add shrimp and cook for 3 minutes, until pink. Remove shrimp from pan.
3. In a small bowl, whisk together broth, oyster sauce, sesame oil, cornstarch and soy sauce.
4. Add sauce mixture to pan and bring to a boil. Return shrimp to pan and cook for 2 more minutes until sauce thickens.
5. Season with salt and pepper. Serve shrimp and sauce over a bed of steamed broccoli.
With easy substitutes like lower-sodium soy sauce, this homemade version cuts the calories significantly. Enjoy a healthy, delicious shrimp dinner for around 300 calories per serving!
Conclusion
Shrimp with lobster sauce is a classic Chinese takeout dish combining tender shrimp and rich, savory sauce. A typical restaurant order contains around 500-600 calories. By opting for lighter preparation methods, controlling portion sizes, and skipping calorie-dense side dishes, you can enjoy the flavors of this dish while still maintaining a healthy calorie count. When made at home with fresh ingredients and healthy swaps, shrimp with lobster sauce can be an amazing low-calorie meal. So dig in and savor those saucy shrimp, guilt-free!
