Orange chicken is a popular Chinese takeout dish that typically consists of chicken pieces that are battered, fried, and coated in a sweet and tangy orange sauce. It’s a flavorful and comforting meal, but many people wonder just how many calories are packed into the crispy, saucy chicken.
In this article, we’ll take a close look at the calorie count of orange chicken. We’ll examine how many calories are in a standard serving size of orange chicken from a Chinese restaurant. We’ll also provide some tips for lightening up this takeout favorite.
Knowing the calorie content of foods like orange chicken can help you balance your diet and make informed choices when dining out or ordering takeout. While orange chicken is high in calories, there are simple ways to enjoy this tasty meal while controlling your portion sizes.
What is Orange Chicken?
Orange chicken consists of bite-sized pieces of fried chicken that are coated in a sticky, sweet and savory orange sauce. It likely originated in North America as a twist on traditional Chinese chicken dishes. The crisp, battered exterior and tangy citrus sauce make this dish a favorite for takeout and restaurant meals.
While recipes can vary between restaurants, orange chicken is typically made by:
– Cutting boneless, skinless chicken breasts into small chunks
– Coating the chicken pieces in a light batter
– Deep frying the battered chicken until golden brown and crispy
– Tossing the fried chicken in a sauce made with orange juice, rice vinegar, soy sauce, garlic, ginger, sesame oil, cornstarch, and spices
– Garnishing with sliced green onions
The end result is a dish of crunchy, juicy chicken nuggets smothered in a syrupy, citrusy orange sauce. It’s a highly craveable balance of sweet, salty, tangy, and savory flavors.
Serving Size of Orange Chicken at Restaurants
If you order a plate of orange chicken from a Chinese restaurant, the serving size can vary quite a bit between eateries. Most restaurants will serve it as an entree with side dishes like rice and vegetables.
A typical restaurant serving of orange chicken ranges from:
– 1 cup – This gives you around 6-8 pieces of chicken plus sauce.
– 8 ounces (226g) – Some restaurants list orange chicken dishes by weight instead of volume. 8 ounces is around 1 heaping cup.
– Half order – Some places offer half orders of entrees. This would be around 1/2 cup orange chicken.
– Full order – A full order of orange chicken may be 2 cups or 16 ounces. This large serving provides 12-16 pieces of chicken.
The serving size will also determine the number of calories and other nutrients in the dish. Bigger servings mean more calories; smaller portions will have fewer calories.
To get a reasonably accurate calorie count, it’s best to check the menu and see how the restaurant lists their serving sizes. Or you can ask your server directly about the typical serving size if it’s not specified.
How Many Calories in 1 Cup of Orange Chicken?
When looking at calorie counts, 1 cup of orange chicken is a standard benchmark serving size used by most restaurants.
One cup of orange chicken from a restaurant or takeout joint will typically contain around:
– **700 – 800 calories**
This is just an average, but most 1 cup servings provide 700-800 calories. The exact calorie count can vary between restaurants based on factors like:
– Batter and frying method – A heavier, thicker batter adds more calories after frying. Double dipping chicken in batter also increases the calorie content.
– Sauce ingredients – Some orange sauces may be slightly higher or lower in sugar, fat, and calories. Sauces thickened with more starch have more calories than ones with less.
– Chicken size – Smaller or larger sized chicken pieces affect the total calories per cup.
– Additions – Orange chicken served with extra sauce, sesame seeds, or other toppings will raise the calorie count.
So in summary, a typical single serving cup of orange chicken from your local Chinese eatery will provide around 700-800 calories. But the precise calorie count may range from 600 on the lower end up to 900 calories per cup for heavily batter coated chicken with extra sauce.
Calories in Different Serving Sizes
The calories in orange chicken can climb even higher if you eat a large serving size. Here’s a look at the approximate calories in different serving sizes beyond just 1 cup:
– **1.5 cups orange chicken: 1,050-1,200 calories**
– **2 cups orange chicken: 1,400-1,600 calories**
– **8 oz (226g) orange chicken: 700-960 calories**
– **16 oz (1 pound) orange chicken: 1,400 to 1,920 calories**
As the serving size increases, you can see the calorie count going up dramatically too. A very large 16 oz portion of orange chicken may even contain up to 2,000 calories!
It’s easy to overdo it when eating restaurant dishes like orange chicken that taste so good. Having a bigger portion means you’ll also be eating far more fat, carbs, sodium, and sugar too.
Nutrition Facts of Orange Chicken
Beyond just calories, orange chicken contains a mix of nutrients since it combines protein-rich chicken with starchy batter and a sugar-laden sauce:
| Nutrition Facts in 1 cup (230g) | Amount |
|---|---|
| Calories | 710 |
| Fat | 24g |
| Carbohydrates | 82g |
| Sugar | 12g |
| Sodium | 930mg |
| Protein | 24g |
* Nutrition data is an estimate for the average 1 cup serving of orange chicken.
As you can see, a single cup provides over half of the 2,000 calories most people should eat in a whole day. There is also a hefty amount of carbs, fat, and sodium.
The protein content isn’t too bad at 24 grams per serving. But the large amounts of refined carbs, added sugars, sodium, and unhealthy fats make this more of an occasional treat food rather than something you would want to eat on a frequent basis.
Healthiest Ways to Order Orange Chicken
While orange chicken is high in calories, fat, and sodium, there are some simple ways to make it a bit healthier when ordering takeout:
– **Choose a small size.** Opt for a half order or single serving size instead of the family feast. This limits calories as well as provides proper portion control.
– **Ask for light sauce.** Request for the sauce on the side or ask for the chicken to be lightly sauced. This reduces excess calories, sugar, and sodium from the sauce.
– **Skip the fried rice or chow mein.** Choose a side of steamed veggies or small salad instead of 300-500 calorie fried rice or noodles.
– **Avoid add-ons.** Say no to extra sauces, fried wontons, egg rolls and other high calorie menu additions. Stick to the orange chicken entree.
– **Watch the dipping sauce.** Sweet & sour, duck and hot mustard sauces add lots of sodium, sugar and calories. Use sparingly or skip entirely.
– **Share with a friend.** Split the orange chicken entree in half and each get a side salad. You get the flavor but cut the calories in two.
– **Take leftovers.** Bring leftovers for lunch the next day rather than overeating in one sitting. Reheat in the oven or microwave for a quick meal.
With smart menu choices and proper portion sizes, it’s definitely possible to enjoy orange chicken more healthfully and prevent overindulging.
Healthier Swaps for Orange Chicken
If you want to lighten up your Chinese food order, here are some lower calorie swaps to replace orange chicken:
– **Steamed or grilled chicken with vegetables** – Get your chicken fix without the breading and heavy sauce
– **Vegetable stir fry** – Broccoli, peppers, bok choy, etc. sautéed in light sauce
– **Shrimp and veggie platter** – Swap poultry for lower calorie shrimp
– **Hot and sour soup** – Skip fried appetizers for this light, veggie filled soup
– **Chicken lettuce wraps** – Replace fried rice with lettuce leaves for wrap making
– **Egg drop soup** – A warm, comforting soup without the fat and carbs
– **Steamed or fried wontons** – Get a crunchy texture fix from these fun dumplings
– **Vegetarian egg rolls** – Cabbage, carrots, noodles and mushrooms inside a crispy wrapper
Choosing one of these lower calorie menu options can let you enjoy the takeout experience while sticking to your healthy eating plan. You may find some new favorite dishes by expanding beyond orange chicken.
Lower Calorie Orange Chicken Recipes
When made at home, there are lots of ways to lighten up orange chicken. Here are some easy recipe adjustments:
– Use boneless, skinless chicken breasts and dice them into small pieces to reduce fat and calories.
– Skip pre-made fried batters and coat chicken in a light mixture of egg white and cornstarch instead.
– Spray just a mist of oil when baking chicken in the oven instead of deep frying.
– Boost the flavor of the sauce with orange zest and spices so less sugar is needed.
– Thicken the sauce with cornstarch instead of sugar or honey. Start with just 1-2 tsp and add more if needed.
– Serve orange chicken over a salad or cauliflower rice instead of white rice to increase nutrition.
– Bake or air fry the chicken. This removes tons of oil compared to frying methods.
With some simple substitution and cooking method changes, you can enjoy home cooked orange chicken for a third of the calories compared to takeout!
Healthier Orange Chicken Recipes to Try
To get started cooking healthier orange chicken at home, here are some tasty and lighter recipes:
[Baked Orange Chicken and Broccoli](https://www.eatingbirdfood.com/baked-orange-chicken-and-broccoli/)
– Oven baked in just 1 tsp oil. Served over broccoli instead of rice.
[Skinny Orange Chicken](https://damndelicious.net/2014/10/03/skinny-orange-chicken/)
– Uses just 2 tbsp oil for the sauce. Thickened with cornstarch and orange marmalade.
[Orange Chicken Lettuce Wraps](https://www.therawtarian.com/orange-chicken-lettuce-wraps-recipe)
– Baked chicken wrapped in lettuce cups instead of rice or noodles.
[Paleo Orange Chicken](https://www.theendlessmeal.com/paleo-orange-chicken/)
– Uses coconut aminos instead of soy sauce and served over cauliflower rice.
With a healthier homemade recipe, you can recreate the sweet, tangy orange chicken flavors for a fraction of the restaurant calories and fat.
Conclusion
Orange chicken is a popular Chinese takeout dish that packs in a hefty calorie load. A typical single serving cup will contain around 700-800 calories, with larger portions easily exceeding 1,000 calories or more. While orange chicken tastes great, it’s also high in refined carbs, added sugar, unhealthy fats, and sodium.
Lightening up your order by choosing smaller portions, sauces on the side, and avoiding fried sides can help reduce the calorie impact. Switching to lower calorie menu items like soups and stir fries can also offset the nutritional downsides. Or make healthier orange chicken at home by baking instead of frying and using fresh ingredients.
With some adjustments to recipes and ordering habits, you can still enjoy the classic flavors of orange chicken without overdoing it on calories and fat. Knowledge of the calorie content combined with proper portion control is key to balancing this tasty treat into an overall healthy diet.
