How many servings are in Trader Joe’s orange chicken?

Trader Joe’s orange chicken is a popular frozen meal option that is convenient, tasty, and relatively affordable. But when looking at the nutrition information, many consumers wonder just how many servings come in one tray of Trader Joe’s orange chicken. In this comprehensive guide, we will break down exactly how many servings you get in each tray size of Trader Joe’s famous orange chicken.

Trader Joe’s Orange Chicken Nutrition Facts

First, let’s look at the nutrition facts for Trader Joe’s orange chicken to understand the serving sizes. Trader Joe’s orange chicken comes in a few different tray sizes:

  • 12 oz tray
  • 16 oz tray
  • 22 oz tray

Here are the nutrition facts for the 16 oz tray of Trader Joe’s orange chicken:

Serving Size 1 cup (166g)
Servings Per Container 2
Calories 460
Total Fat 18g
Saturated Fat 3.5g
Trans Fat 0g
Cholesterol 55mg
Sodium 930mg
Total Carbohydrate 44g
Dietary Fiber 2g
Total Sugars 16g
Protein 20g

As you can see, the nutrition label states there are 2 servings per 16 oz container. Each serving is 1 cup or 166 grams.

Calculating Servings Based on Weight

The nutrition facts provide a clear serving size of 1 cup or 166 grams per serving. But sometimes it can be easier to think of servings based on the total weight of the container.

Here is how to calculate the servings based on total weight for each Trader Joe’s orange chicken tray size:

12 oz Container

  • Total weight: 12 oz (340 grams)
  • Serving size: 166 grams
  • Total servings = Total weight / Serving size
  • Total servings = 340 grams / 166 grams = 2 servings

So the 12 oz container has approximately 2 servings.

16 oz Container

  • Total weight: 16 oz (453 grams)
  • Serving size: 166 grams
  • Total servings = Total weight / Serving size
  • Total servings = 453 grams / 166 grams = 2.7 servings

The 16 oz container has approximately 2.7 servings.

22 oz Container

  • Total weight: 22 oz (624 grams)
  • Serving size: 166 grams
  • Total servings = Total weight / Serving size
  • Total servings = 624 grams / 166 grams = 3.8 servings

And the large 22 oz container has close to 4 total servings.

Estimating Cup Servings

If you don’t have a food scale to weigh out the chicken, another option is to estimate the servings based on cup measurements. Here’s a rough estimate of total cups per container:

  • 12 oz container: About 2 – 2.5 cups
  • 16 oz container: About 3 – 3.5 cups
  • 22 oz container: About 4 – 5 cups

So the 12 oz container has approximately 2 to 2.5 servings, the 16 oz has 3 to 3.5 servings, and the 22 oz has about 4 to 5 total servings, when estimating by the cup.

Serving Size Recommendations

Now that we’ve broken down the total servings per container, what is an appropriate serving size for one meal? Here are some recommendations for orange chicken serving sizes:

  • Women – 1 cup or 1 serving
  • Men – 1 – 1.5 cups or 1 to 1.5 servings
  • Teen boys – 1.5 – 2 cups or 1.5 to 2 servings
  • Athletes or very active people – Can often eat 2 servings or more

The 12 oz container has approximately 2 servings total, so is a good individual portion for many people. The 16 oz tray has 2.7 servings, suitable for 1 very hungry person or for 2 smaller meals for 1 person. And the large 22 oz size with about 4 servings can feed 2 people or provide multiple meals for 1 person throughout the week.

Cooking and Heating Instructions

Trader Joe’s orange chicken comes pre-cooked, so you simply need to reheat it before eating. Here are some tips for cooking Trader Joe’s orange chicken:

  • Oven – Preheat oven to 400°F. Place chicken in oven safe dish, remove plastic film cover. Heat for 15-20 minutes until hot and bubbly.
  • Microwave – Remove plastic film, re-cover with microwave-safe cover. Microwave on high 3-5 minutes, checking and stirring every minute.
  • Stovetop – Place chicken in skillet/pan, heat on medium-high, stirring occasionally until heated through, about 8-10 minutes.

The orange chicken can also be enjoyed cold straight from the refrigerator if you are short on time. Just keep food safety in mind and consume within 3-5 days.

Tips for Using Leftovers

With multiple servings per container, you’ll likely have leftovers of your Trader Joe’s orange chicken. Here are some tips for using up leftover orange chicken:

  • Fried rice – Toss with cooked rice, veggies, egg, and soy sauce.
  • Tacos – Stuff in tortillas or taco shells with desired toppings.
  • Salads – Serve on top of lettuce or spinach with dressing and other veggies.
  • Sandwiches or wraps – Combine with bread, lettuce, tomatoes, cheese, etc.
  • Meal prep – Store in individual containers to reheat for quick lunches or dinners.
  • Breakfast – Add to omelettes, breakfast burritos or bowls.

With a bit of creativity, leftovers of this tasty chicken can be transformed into all sorts of delicious meals throughout the week.

Price and Value

Trader Joe’s orange chicken costs between $4.99 to $6.99 for the different sized trays. When you break down the per serving cost, it comes out to:

  • 12 oz tray – About $2.50 to $3.50 per serving
  • 16 oz tray – About $1.85 to $2.60 per serving
  • 22 oz tray – Around $1.25 to $1.75 per serving

Compared to buying a similar single-serving frozen orange chicken meal, Trader Joe’s offers better value, with more food for less money when you buy the larger tray sizes. The bigger trays are a cost-effective option for individuals as well as families.

Nutritional Benefits

While fried, breaded chicken dishes aren’t considered the healthiest choice, Trader Joe’s orange chicken does provide some nutritional value:

  • Protein – 20g per serving supports muscle growth and keeps you feeling fuller longer.
  • Vitamin A – 10% DV from carrots in the sauce supports eye and immune health.
  • Iron – 10% DV is an important mineral that aids oxygen circulation.
  • Potassium – 290mg per serving helps control blood pressure.

So while not the most nutritious meal option, Trader Joe’s orange chicken does deliver ample protein, several vitamins and minerals, and a tasty dose of comfort food. Enjoy in moderation as part of an overall balanced diet.

Possible Downsides

Some drawbacks to consider with Trader Joe’s orange chicken include:

  • High sodium – 930mg per serving is almost half the daily recommended limit.
  • High in saturated fat – 18% DV in one serving.
  • Heavily processed – includes artificial flavors and coloring.
  • Fried food – cooking method adds extra calories and fat.
  • Carb-heavy – 44g carbohydrates per serving.

While tasty and convenient, regular consumption of highly processed fried foods like Trader Joe’s orange chicken should be limited in an overall healthy diet. Be mindful of portion sizes.

Comparison to Other Frozen Meals

How does Trader Joe’s orange chicken stack up to other popular frozen prepared chicken meals?

Trader Joe’s Orange Chicken

  • 460 calories per serving
  • 18g fat
  • 930mg sodium
  • $1.85-$3.50 per serving

Lean Cuisine Orange Chicken

  • 310 calories per serving
  • 6g fat
  • 730mg sodium
  • $3.00-$3.50 per serving

Marie Callender’s Orange Chicken

  • 530 calories per serving
  • 24g fat
  • 1020mg sodium
  • $2.50-$3.00 per serving

Trader Joe’s comes in lower than Marie Callender’s for calories, fat, and sodium while being more affordable. Lean Cuisine edges out Trader Joe’s slightly for healthier nutrition stats but is more expensive. Overall, Trader Joe’s provides a middle ground in terms of taste, price, and nutrition.

Customer Reviews

Trader Joe’s orange chicken earns consistently high ratings and rave reviews from customers. Here’s what people love about this tasty convenient meal:

  • “This is so addictive! My family asks for this dish at least once a week.”
  • “The orange sauce is super flavorful without being overly salty. Way better than takeout!”
  • “I always keep a bag or two in my freezer – perfect for those lazy dinner nights.”
  • “As far as frozen prepared meals go, you can’t beat the quality and value of Trader Joe’s orange chicken.”
  • “The chicken tastes juicy and tender, never dry or rubbery like other frozen meals.”
  • “Trader Joe’s nails the balance of crispy breaded chicken and that sweet, tangy orange sauce.”

Satisfied customers agree this is one of the tastiest frozen chicken meals you can buy at the grocery store. The crisp coating combined with the signature sauce makes Trader Joe’s version stand out from the competition.


So how many servings come in Trader Joe’s fan-favorite orange chicken? The 12 oz container provides about 2 servings, the 16 oz size has approximately 2.7 servings, and the large 22 oz tray contains roughly 4 servings. Recommended serving sizes are 1 cup or 166 grams. Consumers praise the product for its flavor, juicy chicken, convenience, and value compared to other frozen meals. While high in sodium, fat, and carbs, Trader Joe’s orange chicken can be enjoyed occasionally as part of a balanced diet and lifestyle.

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