Chinese duck sauce is a popular condiment often served alongside Chinese takeout dishes like egg rolls or fried wontons. The sweet, tangy sauce provides a nice complement to savory foods. When ordering takeout, duck sauce frequently comes in small plastic packets that contain around 1-2 tablespoons of sauce. But just how many calories are in these little packets of duck sauce? Let’s take a closer look.
What is Duck Sauce?
Duck sauce, also known as plum sauce, is a popular condiment in American Chinese cuisine. It has a bright reddish-orange color and a sweet yet sour taste. The sauce is made from ingredients like plums, apricots, sugar, vinegar, ginger, and chili peppers. The sweet fruitiness combined with a tangy zip makes duck sauce a nice complement to fatty or salty foods. It helps cut through greasy flavors and provides a sweet counterbalance.
Common Uses of Duck Sauce
In American Chinese takeout restaurants, duck sauce is most commonly served with dishes like:
- Egg rolls
- Wontons
- Dumplings
- Fried chicken wings or fingers
- Spring rolls
- Potstickers
- Fried rice
- Lo mein noodles
The sweet tanginess of the duck sauce helps balance out the fried, salty flavors of these foods. A bit of duck sauce drizzled over a fried appetizer or entree adds a hit of flavor and moisture.
Convenience of Packets
At many takeout establishments, duck sauce frequently comes in handy little plastic packets. They usually contain around 1-2 tablespoons of sauce – the perfect portion size for a meal. The packets are convenient for on-the-go duck sauce when eating in your car or at your desk. They also allow customers to control how much duck sauce they want to use.
Calories in Duck Sauce Packets
So just how many calories are in those little to-go packets of duck sauce? Let’s break it down.
Serving Size
A typical duck sauce packet contains around 1-2 tablespoons of sauce. One tablespoon of duck sauce equals around:
- 15 grams
- 0.5 fluid ounces
- 1⁄2 ounce by weight
So a standard single-serve packet contains roughly 1-2 tablespoons or 15-30 grams of duck sauce.
Calories per Tablespoon
The calorie content of duck sauce can vary slightly between brands. But on average, one tablespoon (15 grams) of duck sauce contains around:
- 35-45 calories
Some nutritionally analyzed brands, like Kikkoman Plum Sauce, report 30 calories per 15 gram serving. Other brands may be slightly higher or lower. But the average is about 35-45 calories per tablespoon.
Calories for Full Packet
Knowing this, we can calculate the total calories in a full duck sauce packet:
- 1 tablespoon (15 grams): 35 calories
- 2 tablespoons (30 grams): 70 calories
So a typical single-serve duck sauce packet containing 1-2 tablespoons will have roughly 35-70 calories.
Nutrition Facts for Duck Sauce
Now that we know the calorie count, let’s look at the full nutrition profile of duck sauce.
Macronutrients
One tablespoon (15 grams) of duck sauce contains approximately:
| Calories | 35 |
|---|---|
| Fat | 0 g |
| Carbs | 9 g |
| Protein | 0 g |
As you can see, duck sauce is low in fat and protein and its calories come mainly from carbohydrates. The carbs are primarily from added sugars.
Micronutrients
Duck sauce has trace amounts of some vitamins and minerals:
| Vitamin C | 2% DV |
|---|---|
| Vitamin A | 2% DV |
| Iron | 2% DV |
| Potassium | 1% DV |
It provides 2% of the Daily Value for vitamin C, vitamin A, and iron. But otherwise, it is not a significant source of vitamins or minerals.
Ingredients
To achieve its signature sweet-tangy flavor, duck sauce typically contains:
- Sugar
- Plums, apricots, and/or pineapples
- Vinegar
- Ginger
- Chili peppers
- Garlic
- Sesame oil
- Salt
- Preservatives
Different brands may use slightly different fruit and spice blends. But the bulk of the calories comes from added sugar.
Comparing Duck Sauce to Other Condiments
How does duck sauce compare calorie-wise to other popular condiments?
Ketchup
Ketchup has around 20 calories per tablespoon, which is lower than duck sauce. But ketchup is thicker and heavier, so a packet would contain less.
Barbecue Sauce
BBQ sauce has around 60 calories per tablespoon, so it’s slightly higher in calories than duck sauce.
Ranch Dressing
Ranch dressing has a whopping 85 calories per tablespoon, over twice the calories of duck sauce.
Honey Mustard
Honey mustard contains around 45-60 calories per tablespoon, so it’s fairly comparable to duck sauce.
Overall, duck sauce is moderate in its calorie content, similar to other condiments like honey mustard or BBQ sauce. It contains less fat and more sugar than Creamy dressings like ranch. So it’s a lighter option in terms of calories.
Is Duck Sauce Healthy?
Looking at its nutrition facts, is duck sauce actually healthy? Here are some key points:
- Low in fat and calories compared to some condiments
- No protein
- Minimal vitamins and minerals
- High in added sugar – around 7-8 grams per tablespoon
While duck sauce is relatively low calorie, it lacks much nutritional value. It’s high in added sugars. The American Heart Association recommends no more than 6 teaspoons (25 grams) of added sugar per day for women and 9 teaspoons (38 grams) for men. So duck sauce packets can quickly add up to a significant portion of your recommended daily limit.
Benefits
Potential benefits of duck sauce:
- Adds flavor and moisture to foods
- Low-fat alternative to creamy dressings
- Provides small amounts of antioxidants from fruits
Downsides
Potential downsides of duck sauce:
- High in added sugars
- Lacks protein, fiber and nutrients
- High glycemic index
Overall, duck sauce may be best enjoyed in moderation as an occasional condiment, rather than a daily staple.
Tips for Enjoying Duck Sauce
Here are some tips for enjoying duck sauce in a healthy way:
- Use a light hand – stick to around 1 tablespoon per meal
- Dip your foods rather than drowning them in sauce
- Pair with vegetable dishes instead of fried foods
- Read labels and choose low-sugar varieties when possible
- Enjoy alongside meals containing protein and fiber
- Squeeze a bit of fresh orange, lime or lemon juice into the sauce for extra flavor
With a bit of moderation, duck sauce can be enjoyed as part of an overall balanced diet.
Making Your Own Duck Sauce
Want to control the ingredients? Consider making homemade duck sauce:
Ingredients
- 1 cup chopped plums, apricots, pineapple, or a mix
- 1/4 cup rice vinegar or white vinegar
- 2 tablespoons honey or agave nectar
- 1 teaspoon grated ginger
- 1 small garlic clove, minced
- Pinch of crushed red pepper flakes
- 1/8 teaspoon salt
Instructions
- In a small saucepan, combine the chopped fruit, vinegar, honey, ginger, garlic, red pepper flakes and salt.
- Bring to a boil over medium-high heat. Then reduce heat and simmer for 15-20 minutes, until thickened.
- Transfer sauce to a blender or food processor and puree until smooth. Let cool before serving.
- Store homemade duck sauce in the refrigerator for up to 2 weeks.
Making your own allows you to omit added sugar and control the ingredients. You can adjust flavors to your taste by adding more honey, vinegar, spices or fruit.
Conclusion
So how many calories are in those little duck sauce packets? On average, they contain around 35-70 calories each. While duck sauce is relatively low in fat and calories compared to some condiments, it is high in added sugar. Enjoying it occasionally with moderation is fine, but duck sauce should not be a daily habit due to its high sugar content and lack of fiber and nutrients. Making your own fresh version can allow you to better control what goes into it. Overall, duck sauce is a tangy treat, but it’s ideal to consume it in small amounts as part of a healthy, balanced diet.
