Chinese sweet and sour chicken is a popular Chinese takeout dish consisting of bite-sized pieces of chicken that are battered and fried, then coated in a sticky sweet and sour sauce. It’s a tasty combination of sweet, sour, savory and crispy flavors. But like many takeout dishes, sweet and sour chicken can be high in calories due to the frying and sugary sauce. So how many calories are actually in a typical order of Chinese sweet and sour chicken?
Calories in Sweet and Sour Chicken
The number of calories in sweet and sour chicken can vary considerably depending on the specific recipe, cooking methods, and portion size. Here is an overview of the typical calorie range for this dish:
– A 6 ounce (170 gram) serving of sweet and sour chicken contains approximately 350-850 calories.
– A typical takeout container with 1 cup of sweet and sour chicken contains 500-1,000 calories.
– For a large takeout container with 2 cups (around 1 pound) of sweet and sour chicken, the calorie count is often 800-1,600 calories.
So as you can see, the calorie content rises quite a bit if you get a larger portion size. It’s important to pay attention to your portion if watching your calorie intake.
Factors Affecting Calories
What accounts for this wide range in calories for sweet and sour chicken? Here are some of the main factors:
Chicken
– Chicken breast without skin has the lowest calories, while chicken thigh and chicken wing with skin have higher calories.
– The amount and cut of chicken greatly impacts the calorie count. More chicken means more calories.
Batter
– The batter used to coat the chicken adds calories. Thick batters containing flour, egg, and cornstarch add about 50-100 calories per piece.
– Lighter batters made with just egg white and cornstarch add fewer calories per piece.
Frying Method
– Deep frying in oil adds a significant amount of calories, around 150-300 calories per cup of oil used.
– Pan frying and baking uses less oil and results in a lower calorie count.
Sauce
– Sweet and sour sauce is made with sugar, vinegar, ketchup, soy sauce, etc. Sauces made with more sugar tend to be higher in calories.
– About 2-3 tablespoons of sauce adds around 60-100 calories.
| Ingredient | Calories (per serving) |
|---|---|
| Chicken thigh with skin | 220 |
| Flour batter | 60 |
| Frying oil | 250 |
| Sweet and sour sauce | 80 |
| Total (1 cup serving) | 610 |
As shown in this table, the ingredients in sweet and sour chicken can quickly add up to high calorie counts, especially with larger portion sizes.
Tips for Lower Calorie Sweet and Sour Chicken
If you want to enjoy this tasty dish while controlling calories, here are some tips:
– Use chicken breast without skin and remove any visible fat to reduce calories from the chicken itself.
– Opt for lighter batter made with egg whites and cornstarch instead of heavy flour batter.
– Bake or pan fry instead of deep frying to significantly cut oil and calories.
– Get sauce on the side and use sparingly, since the sauce is high in sugar.
– Stick to a single serving size of around 1 cup or 6 ounces of chicken. This controls portion sizes.
– Load up on non-starchy vegetables like broccoli, bell peppers, baby corn, etc. They make the meal more filling with minimal calories.
– Enjoy it occasionally as a treat rather than frequently so it doesn’t impact your overall diet.
Healthier Version
Here is a recipe for a lower calorie version of sweet and sour chicken:
Ingredients
– 6 ounces boneless, skinless chicken breast, cut into 1 inch cubes
– 2 tablespoons cornstarch
– 1 egg white
– 1/2 cup pineapple chunks
– 1/2 cup bell pepper chunks
– 1/4 cup chopped green onions
– 1-2 tablespoons sweet and sour sauce
Cooking Instructions
1. Toss chicken cubes with cornstarch until evenly coated. Dip chicken into egg white to coat completely.
2. Heat 1 teaspoon oil in a non-stick pan over medium heat. Cook chicken for 3-5 minutes until browned and cooked through, turning occasionally.
3. In a small bowl, combine pineapple, bell pepper, green onions and sweet and sour sauce. Mix well.
4. Add veggie mixture to the cooked chicken in the pan. Heat through for 2-3 minutes, stirring frequently.
5. Serve hot and enjoy your lower calorie sweet and sour chicken!
This healthier version uses mostly chicken breast, limits oil, and minimizes the sugar-loaded sauce. The total calories come out to around 300-350 for the entire dish.
Conclusion
Chinese sweet and sour chicken can contain a wide range of calories depending on the specific recipe, cooking method and portion size. Ordering takeout or eating at a restaurant, a single serving often ranges from 500-1,000 calories. Making it at home allows you to modify the ingredients and preparation to lower the calorie count significantly. Sticking to mostly chicken breast, light batter, baking instead of frying, and reduced sauce are some of the best ways to enjoy the flavors of this dish while keeping your meal relatively low in calories. Balance it out with plenty of veggie sides and sticking to a single serving. This allows you to satisfy your sweet and sour cravings without overdoing it on calories.
