Quick Answer
The number of calories in a piece of General Tso’s chicken can vary greatly depending on the recipe, cooking method, and portion size. On average, one piece of General Tso’s chicken contains around 300-400 calories.
Calories in General Tso’s Chicken
General Tso’s chicken is a sweet, fried chicken dish that is served in Chinese restaurants across America. It features chicken that is coated in starch, deep fried, then cooked in a sweet and spicy sauce containing soy sauce, rice vinegar, sugar, chili peppers, and other seasonings.
Chicken
The main source of calories in General Tso’s chicken comes from the fried chicken itself. Chicken breast without skin contains approximately 100 calories per 3 ounces. Since General Tso’s chicken uses chicken that is breaded or battered and deep fried, the calorie count increases significantly. Fried chicken breast contains around 140-170 calories per 3 ounce serving.
Breading/Batter
General Tso’s chicken is usually made with chicken that is coated in a batter or dredged in a starch like corn starch or potato starch before frying. The extra coating adds additional calories – around 50-70 calories per serving.
Oil for Frying
Frying the breaded chicken adds a significant amount of calories. When chicken is deep fried, it absorbs some of the oil, increasing the fat and calorie content. Fried chicken absorbs around 40-90 additional calories from frying oil per serving.
Sauce
The distinctive sweet, sticky sauce used to coat General Tso’s chicken also contains calories. The sauce is made up of starch, sugar, soy sauce, vinegar, chili peppers, garlic, and other aromatics. Each 1-2 tablespoon serving of the sauce contributes around 30-60 calories.
Portion Size
In most restaurants, a single order of General Tso’s chicken contains around 4-6 ounces of chicken. The bigger the pieces of chicken and larger the portion size, the more calories the dish will contain. Smaller 3 ounce portions will be around 300 calories while a large 6 ounce serving may contain over 400 calories.
So in total, a single order of General Tso’s chicken containing 4-6 ounces of fried chicken with sauce can range from about 300-400 calories on average.
Factors Affecting Calorie Count
Several factors impact the calorie content in an order of General Tso’s chicken including:
Chicken Part
– White meat chicken breasts have less fat and calories than chicken thighs and wings. Dark meat chicken will have slightly higher calorie counts.
Cooking Method
– General Tso’s chicken can be fried, baked, or sauteed. Frying adds more calories from absorbed oil. Baked or sauteed chicken will be lower in calories than fried.
Batter vs Breadcrumbs
– Some recipes coat the chicken in a thick batter before frying while others use breadcrumbs. Thicker batter leads to increased calorie absorption.
Portion Size
– The more chicken included in your order, the more calories it will contain. Large orders with bigger pieces or more chicken will be higher in calories.
Sauce
– Some versions of the sauce may have more sugar and fat content, increasing the calories. Sauces made with less oil or thickened with cornstarch instead of flour have fewer calories.
Additions
– General Tso’s chicken is often served with steamed broccoli and white rice. The rice adds additional carbohydrate calories while broccoli contains minimal calories.
How Many Calories in Different Portion Sizes
The number of calories in General Tso’s chicken can vary greatly depending on how large of a portion you get:
| Portion Size | Calories |
|---|---|
| 1 piece, 3 oz chicken | 300 calories |
| 2 pieces, 6 oz chicken | 400 calories |
| 3 pieces, 9 oz chicken | 600 calories |
As shown, a single small 3 ounce piece of General Tso’s chicken contains around 300 calories. For a typical takeout container with at least two 6 ounce pieces, you’re looking at approximately 400-500 calories. Large orders with multiple big pieces of fried chicken may even go up to 700-800 calories.
Lower Calorie Options
There are a few simple ways to reduce the calorie count in General Tso’s chicken:
– Order chicken breast over thigh meat
– Choose steamed or grilled chicken instead of fried
– Skip the rice and extra sauce
– Request light breading over fried batter coating
– Ask for sauce on the side and use sparingly
Modifying the dish or reducing portion sizes can cut calories by approximately 100-200 per order.
Nutrition Facts
The nutrition information in a serving of General Tso’s chicken will consist of:
Calories
Around 300-400 calories
Fat
15-25g total fat, with 2-4g saturated fat
Carbs
20-30g carbs
Protein
15-25g protein
Sodium
500-1000mg sodium
As you can see, General Tso’s chicken is high in calories, fat, carbs, and sodium. The protein content is good at about 25% of the daily recommended value. Ordering steamed chicken and reducing portion sizes can help lower the fat, carbs, and sodium.
Health Impact
General Tso’s chicken tastes great but is not necessarily the healthiest dish due to:
High Calories
The calorie count per serving ranges from 300-400 on average. Consuming high calorie dishes frequently can lead to weight gain over time.
High Fat
All the frying and oil used in preparation makes this a high fat dish, with 15-25g of fat per order. Too much fat can raise cholesterol levels.
Refined Carbs
The sauce, batter, and white rice provide mostly refined carbs with low fiber and nutrients. This can spike blood sugar levels.
High Sodium
With 500-1000mg sodium per order, this single dish contains nearly half your daily recommended sodium intake. Excess sodium consumption is linked to hypertension.
Nutrient Deficiency
As a fried food, General Tso’s chicken is not a good source of most vitamins, minerals, or antioxidants. Relying on these types of foods can lead to deficiency in nutrients over time.
So while fine to eat occasionally, General Tso’s chicken should not be a daily part of your diet. Balance it out with plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats.
Conclusion
General Tso’s chicken is a beloved Chinese takeout staple, but should be enjoyed in moderation due to its high calorie, fat, carb, and sodium content. On average, a single order contains 300-400 calories but can easily go up to 600+ calories depending on the portion size. Ways to lighten it up include choosing steamed over fried chicken, skipping the rice, and limiting the portion size to just 1-2 pieces. General Tso’s chicken tastes delicious but is high in both calories and fat so balance it out with more nutritious foods for your other meals.
