Are you craving some delicious Chinese takeout but worried about the calories? I’ve been there! As someone who’s always trying to balance my love for tasty food with staying healthy, I decided to dive deep into one of my favorite ready-made meals: HT Traders General Tso’s Chicken with White Rice. This Harris Teeter brand option has become my go-to when I need a quick and satisfying meal, but I wanted to know exactly what I was putting in my body.
In this comprehensive guide, I’ll break down everything you need to know about the calories and nutrition facts of this popular frozen meal Let’s get into it!
Calorie Content: What You Need to Know
The first thing most of us look at when checking a food label is the calorie count. According to multiple nutrition databases, a single package (10 oz or 283g) of HT Traders General Tso’s Chicken with White Rice contains approximately 310-311 calories
This calorie count makes it a relatively moderate meal option that can fit into many dietary plans To put this in perspective
- It’s about 15-16% of a 2,000 calorie daily diet
- It contains fewer calories than many restaurant versions of the same dish
- It’s comparable to many other frozen meal options on the market
Macronutrient Breakdown
Understanding the macronutrient profile helps you see how this meal fits into your daily nutrition goals. Here’s how the calories in HT Traders General Tso’s Chicken with White Rice are distributed:
| Macronutrient | Amount | % of Total Calories |
|---|---|---|
| Carbohydrates | 48g | 63-64% |
| Protein | 18g | 23-24% |
| Fat | 4.5g | 13% |
This breakdown shows that the meal is primarily carbohydrate-based (from the white rice and sauce), with a good amount of protein from the chicken, and relatively low in fat.
Detailed Nutritional Profile
Let’s take a closer look at the complete nutritional profile:
Fats
- Total Fat: 4.5g (6-7% DV)
- Saturated Fat: 1g (5% DV)
- Trans Fat: 0g
The fat content is quite low compared to many similar restaurant dishes, which can sometimes contain 15-25g of fat per serving. This is likely because the chicken is not deep-fried in the traditional manner.
Carbohydrates
- Total Carbohydrates: 48g (16-17% DV)
- Dietary Fiber: 2g (7-8% DV)
- Total Sugars: 9g
- Net Carbs: 46g
The sugar content (9g) is something to note, as it comes from the sweet General Tso’s sauce, which typically contains sugar and brown sugar.
Protein
- Protein: 18g (36% DV)
This is a decent amount of protein for a single meal, providing about a third of your daily needs, making it satisfying and helpful for muscle maintenance.
Micronutrients and Vitamins
This meal also provides several important vitamins and minerals:
- Sodium: 470mg (20% DV)
- Cholesterol: 45mg (15% DV)
- Calcium: 59-60mg (5-6% DV)
- Iron: 2.7-3mg (15-34% DV)
- Vitamin C: 26.9-27mg (30% DV)
- Vitamin A: 150μg or 500 IU (17% DV)
It’s worth noting that the sodium content is moderate for a frozen meal, but still represents 20% of your daily recommended intake. The meal is also a good source of vitamin C and iron, likely from the vegetables included in the dish.
Ingredients
Understanding what goes into this meal helps explain its nutritional profile. According to the nutrition data, HT Traders General Tso’s Chicken with White Rice contains:
- Cooked rice (water, enriched long grain parboiled rice, salt)
- White meat chicken (with water, modified food starch, isolated soy protein, salt & sodium phosphates)
- Broccoli
- Bell peppers
- Sugar and brown sugar
- Ketchup
- Vinegar
- Canola oil
- Modified food starch
- Tomato paste
- Sherry wine
- Salt
- Chili paste
- Crushed red pepper
The inclusion of vegetables like broccoli and bell peppers adds nutritional value to the meal, while the various sauce ingredients contribute to the flavor profile and sugar content.
How Long Would It Take to Burn Off?
If you’re wondering how much exercise you’d need to do to burn off this meal, here’s a quick breakdown based on CalorieKing data (for a 35-year-old, 5’7″ female weighing 144 lbs):
- Swimming: 26 minutes
- Jogging: 36 minutes
- Cycling: 47 minutes
- Walking: 86 minutes
This puts into perspective the energy content of the meal and can help with planning your daily activity.
Comparison to Similar Products
To give you a better idea of how this meal stacks up against alternatives, here are some similar products:
- Healthy Choice General Tso’s Chicken
- RealGood Foods Co. General Tso’s Chicken
- P.F. Chang’s General Chang’s Crispy Chicken
- Tai Pei General Tso’s Spicy Chicken
- Smart Ones General Tso’s Chicken
The HT Traders version tends to be moderate in calories compared to these alternatives, with a good balance of macronutrients.
Blood Sugar Considerations
For those monitoring blood sugar, it’s worth noting that this meal has a blood sugar index of 48, which is considered moderate. This is due to the combination of:
- Moderate to high carbohydrates (48g)
- Presence of sugars (9g)
- Relatively low fiber (2g)
- Good amount of protein (18g) which helps slow digestion
Who Should Consider This Meal?
This meal might be a good fit for:
- Busy professionals looking for a quick lunch or dinner option
- Those watching their fat intake but still wanting flavorful food
- People looking for a moderate-calorie meal with decent protein
- Anyone who enjoys Chinese food flavors without the high calorie count of restaurant versions
It might be less ideal for:
- Those on very low-carb diets
- People with sodium restrictions
- Anyone watching their sugar intake closely
Tips for Making This Meal Healthier
If you want to boost the nutritional value of this meal, consider:
- Adding extra steamed vegetables on the side
- Serving with a side salad
- Eating only half the package and supplementing with more protein or vegetables
- Adding a sprinkle of sesame seeds for healthy fats
My Personal Experience
I’ve gotta say, finding this HT Traders meal has been a game-changer for my busy weeknights. At just over 300 calories, it satisfies my Chinese food cravings without the guilt I feel after ordering takeout. The balance of protein and carbs keeps me full, and I often add some steamed broccoli on the side to bulk it up.
What I especially appreciate is that despite being a frozen meal, it actually contains recognizable ingredients like real chicken, broccoli, and bell peppers. Sure, there’s some added sugar in the sauce, but that’s what makes General Tso’s chicken taste like, well, General Tso’s chicken!
Frequently Asked Questions
Is HT Traders General Tso’s Chicken with White Rice healthy?
While “healthy” is subjective, this meal provides a moderate calorie option with a decent amount of protein and some vegetables. It’s lower in fat than restaurant versions but does contain added sugars and moderate sodium.
Can I eat this on a diet?
At approximately 310 calories per package, this meal can fit into many calorie-controlled diets. However, those on specific diets like keto would need to consider the 48g of carbohydrates.
How does this compare to restaurant General Tso’s Chicken?
Restaurant versions typically contain more calories (often 600+), more fat (from deep frying), and higher sodium. This frozen version offers similar flavors with about half the calories.
Is this meal good for building muscle?
With 18g of protein, it provides a moderate amount that contributes to muscle maintenance. However, serious bodybuilders might want to supplement with additional protein sources.
How much sodium is in this meal?
The meal contains approximately 470mg of sodium, which is 20% of the recommended daily value.
Conclusion
HT Traders General Tso’s Chicken with White Rice offers a convenient, moderately caloric option for those craving Chinese flavors without the heavy calorie load of restaurant versions. At approximately 310 calories per package with 18g of protein, 48g of carbs, and only 4.5g of fat, it represents a balanced meal option for many dietary needs.
The meal does contain 9g of sugar and 470mg of sodium, so those with specific dietary restrictions should take note. However, compared to many frozen meals and certainly compared to restaurant versions, these numbers are reasonable.
Whether you’re tracking calories for weight management, looking for convenient meal options, or simply curious about what you’re eating, understanding the nutritional profile of foods like this empowers you to make informed choices about your diet.
Next time you’re at Harris Teeter and spot this in the freezer section, you’ll know exactly what nutritional value you’re getting for those 310 calories!
Have you tried this meal? What did you think of it? I’d love to hear your thoughts and experiences in the comments below!
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Occasionally, nutritional information on a products label may be incomplete. In these cases, I directly contact the manufacturer for missing details. For example, I have reached out to manufacturers of protein supplements to obtain the amino acid profile when it wasn’t available on the packaging.
Nutritional data is often derived directly from the products label as provided by the manufacturer. However, this data can be simplified or rounded, which may lead to inaccuracies. When necessary, I review and correct this data based on more reliable sources. For instance, some mustard brands list “zero calories” due to small serving sizes, even though this is not always accurate.
Many online nutrition services rely on national food databases for their data. At 2000KCAL, I source data from the following reliable databases:
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Glycemic index data is primarily sourced from the University of Sydney and peer-reviewed journal studies. In some cases, the values are averaged or median values are used, resulting in slight deviations from individual figures as published by the referenced sources.
Daily Values (DVs) are established by the FDA. I follow their recommendations for determining appropriate nutrient amounts.