Quick Answer
The calorie count of Chinese takeout chicken fingers can vary greatly depending on the restaurant, cooking method, and size of the order. On average, a 6-ounce serving of breaded and fried chicken fingers contains around 300-400 calories.
Calories in Chinese Takeout Chicken Fingers
Chinese takeout chicken fingers are typically made by coating chicken strips in a flour-based batter and then deep frying them until golden brown and crispy. This cooking method adds a significant amount of calories from the oil used for frying.
Here are some estimates for the calorie count of chicken fingers from popular Chinese takeout restaurants:
| Restaurant | Serving Size | Calories |
|---|---|---|
| Panda Express | 4 pieces (168g) | 370 |
| PF Chang’s | 6 pieces (198g) | 490 |
| Pei Wei | 3 pieces (135g) | 320 |
As you can see, calorie counts can range from 320 calories for 3 small chicken fingers at Pei Wei to 490 calories for 6 larger chicken fingers at PF Chang’s. The serving size makes a major difference.
Some other factors that affect the calorie content include:
– Thickness of batter coating – Thicker batters add more calories
– Type of oil used for frying – Different oils have varying amounts of fat and calories
– Inclusion of sauce – Sweet & sour or plum sauce adds more calories
To get a more accurate estimate, check the nutrition facts on the restaurant’s website or ask for this information. Many large chains provide calorie counts on menus or online.
Calories Based on Chicken Finger Size
The main factor that determines the calorie count is the total size and weight of the chicken fingers. Here are some estimates based on a typical chicken finger meal size:
– 3 oz chicken fingers (about 3 small pieces) – 220 calories
– 6 oz chicken fingers (about 6 medium pieces) – 330 calories
– 8 oz chicken fingers (about 8 large pieces) – 440 calories
These values can fluctuate up or down around 100 calories depending on the factors mentioned above like thickness of batter and frying oil. But in general, the total weight of the chicken is the primary driver of calorie content.
Ways to Reduce Calories in Chicken Fingers
If you want to lighten up your chicken finger meal, here are some tips:
– Opt for grilled instead of fried chicken fingers – This eliminates the oil from frying and saves about 100 calories per serving.
– Choose lighter dipping sauces – Sweet & sour sauce can have around 150 calories per serving. Go for mustard or hot sauce instead.
– Watch your portion size – Stick to a 3-4 oz serving to keep calories in a reasonable range.
– Skip the side of fries – Fries can contribute another 200-400 calories to your meal.
– Ask for steamed veggies instead of fried rice – Swapping out fried rice for stir fried veggies saves calories.
– Share an order – Split one entree between two people to cut the calorie count in half.
Making these simple swaps can drastically reduce the number of calories in your Chinese chicken finger meal.
Nutritional Profile of Chicken Fingers
Here is the full nutritional breakdown for a typical 6-ounce serving of Chinese takeout chicken fingers:
| Nutrient | Amount |
|---|---|
| Calories | 350 |
| Fat | 18g |
| Saturated Fat | 3g |
| Trans Fat | 2g |
| Cholesterol | 55mg |
| Sodium | 880mg |
| Carbohydrates | 26g |
| Fiber | 1g |
| Sugar | 2g |
| Protein | 21g |
As you can see, a typical serving is high in sodium at 880mg and also provides 18g of fat, mostly from frying. The protein content is decent at 21g coming from the chicken.
Pay attention to the unhealthy trans fat content, which comes from repeatedly using the same frying oil at high temperatures. This is why grilled chicken fingers are much healthier – they eliminate this added fat.
Healthier Alternatives to Fried Chicken Fingers
If you’re looking for lower calorie and more nutritious options, here are some healthier chicken finger alternatives:
– Grilled chicken strips – Remove the breading and grill plain chicken breast strips. Saves calories and fat.
– Baked chicken fingers – Coat in breadcrumbs and bake instead of frying. Still crispy with less fat.
– Chicken satay – Marinated grilled chicken on skewers, popular Thai appetizer.
– Chicken fajitas – Sauteed chicken breast strips with peppers and onions.
– Chicken kebabs – Grilled diced chicken with vegetables.
– Chicken parmesan – Breaded chicken breast baked with marinara sauce and cheese.
All of these provide the great taste of chicken in finger form without the excess calories and fat that come with deep frying. They make for healthier appetizers or meal additions.
Typical Cooking Methods for Chicken Fingers
Here are some of the most common ways chicken fingers are prepared:
Deep Frying
This involves dipping chicken strips in batter or breadcrumbs then frying in oil at high heat. The batter seals in moisture while the oil makes the coating ultra crispy. But deep frying also adds a lot of extra calories.
Pan Frying
Chicken strips are fried in just a small amount of oil in a skillet instead of being submerged in oil. This reduces the amount of fat absorbed but doesn’t make them quite as crispy.
Baking
For a lighter option, coated chicken strips are arranged on a baking sheet and cooked in the oven. Without frying, they won’t be quite as crunchy but will still have a crispy coating.
Grilling
You can grill plain chicken breast strips or cubes in a grill pan or on the barbecue. No coating or frying involved, just the flavor from the grill. Great for chicken satay or fajitas.
The healthiest methods are grilling, broiling, or baking. Deep frying adds the most calories and fat but does result in the crispiest texture. It’s a trade-off between health and texture.
How to Make Healthy Baked Chicken Fingers at Home
Here is an easy recipe for lower calorie oven-baked chicken fingers you can make at home:
Ingredients:
– 1 lb chicken breast, cut into 1-inch strips
– 1 cup panko breadcrumbs
– 2 eggs, beaten
– 1/2 cup flour
– 2 tbsp olive oil
– 1 tsp garlic powder
– 1 tsp paprika
– Salt and pepper
Instructions:
1. Preheat oven to 425°F. Line a baking sheet with foil or parchment.
2. Season chicken strips with garlic powder, paprika, salt, and pepper.
3. Place flour, eggs, and breadcrumbs into separate shallow dishes.
4. Dredge each chicken strip in flour, dip in egg, then coat with breadcrumbs.
5. Arrange coated chicken strips on baking sheet. Drizzle with olive oil.
6. Bake for 18-20 minutes until chicken is cooked through and crust is crispy.
7. Serve warm with your choice of dipping sauce!
This oven-frying method lets you achieve crispy breaded chicken fingers with significantly less fat and calories compared to deep frying. Serve them up as a healthier appetizer or meal option the whole family will love.
Conclusion
Chinese takeout chicken fingers can contain a wide range of calories based on the restaurant, preparation method, and serving size. On average, a 6-ounce portion will provide around 300-400 calories. Frying adds more fat and calories compared to healthier cooking techniques like grilling or baking. Watch your portion size, choose lighter dipping sauces, and avoid fries to reduce calories. Making oven-baked chicken fingers at home is a great way to control ingredients and prepare a less caloric version of this tasty appetizer.