Sweet and Sour Chicken Calories: The Complete Nutritional Breakdown You Need

Ever wondered how many calories are hiding in that delicious plate of sweet and sour chicken? I’ve been there too – torn between craving this Chinese restaurant favorite and wondering if it’ll derail my health goals. Well, I’ve done the research so you don’t have to!

Let’s break down exactly what you’re getting calorie-wise when you order sweet and sour chicken, plus all the other nutritional info you should know before your next takeout night.

The Calorie Count in Sweet and Sour Chicken

According to nutritional data, a typical serving of restaurant-style sweet and sour chicken contains approximately 413 calories per 9-piece (165g) serving. This can vary depending on the restaurant and serving size, but it gives us a solid starting point.

If you’re tracking your food intake, here’s how those calories break down by serving size:

• 3 pieces (55g): About 138 calories
• 6 pieces (110g): About 275 calories
• 9 pieces (165g): 413 calories
• 1 order (706g): Around 1,767 calories

What’s interesting is how these calories are distributed:

• 46% from fat (20.9g)
• 38% from carbs (39.4g)
• 16% from protein (16.7g)

Macronutrient Breakdown

Let’s get a bit deeper into what makes up sweet and sour chicken:

Fats

• Total fat: 20.9g (27% of daily value)
• Saturated fat: 3.2g (16% of daily value)
• Trans fat: 0.13g

Sweet and sour chicken contains a significant amount of fat, with most coming from the breading and frying process. The good news is that the saturated fat content is relatively moderate compared to other fried foods.

Carbohydrates

• Total carbs: 39.4g (14% of daily value)
• Dietary fiber: 1.7g (6% of daily value)
• Total sugars: 18.9g (38% of daily value)
• Net carbs: 37.7g

The high sugar content comes primarily from the sweet sauce, which typically contains added sugars The carb content is substantial but not extremely high compared to other Chinese dishes like fried rice or lo mein

Protein

• Total protein: 16.7g (33% of daily value)

The chicken provides a decent amount of protein, making this dish somewhat balanced despite its sweet sauce and fried preparation.

Micronutrients in Sweet and Sour Chicken

Sweet and sour chicken isn’t just about calories – it also provides several important vitamins and minerals:

Significant Vitamins

• Niacin (B3): 6mg (38% of daily value)
• Vitamin B6: 0.42mg (25% of daily value)
• Vitamin K: 37.1mcg (31% of daily value)

Key Minerals

• Selenium: 19mcg (35% of daily value)
• Iron: 3.5mg (19% of daily value)
• Phosphorus: 222.8mg (18% of daily value)
• Sodium: 405.9mg (17% of daily value)

Is Sweet and Sour Chicken Healthy?

Well, it’s complicated. Let me share my thoughts on this popular dish:

The Good

• Provides a decent amount of protein (16.7g per serving)
• Contains some essential vitamins and minerals
• Has a blood sugar index of 27, which is considered “Good”
• Low carbohydrate and sugar content relative to fiber, protein, and fat

The Not-So-Good

• High in calories for a relatively small portion
• Contains significant amounts of sodium (405.9mg)
• High sugar content (18.9g)
• Relatively high fat content from frying
• Low in dietary fiber (1.7g)

How Sweet and Sour Chicken Compares to Other Chinese Dishes

If you’re trying to make healthier choices at Chinese restaurants, it helps to know how sweet and sour chicken stacks up against other popular options:

As you can see, sweet and sour chicken falls somewhere in the middle in terms of calorie content compared to other Chinese dishes. It’s not the healthiest option, but it’s also not the worst.

Tips for Enjoying Sweet and Sour Chicken on a Diet

I love sweet and sour chicken but also try to watch my calorie intake. Here are some tips I use to enjoy this dish without overindulging:

1. Share your order – Split an order with a friend or save half for tomorrow
2. Ask for sauce on the side – This lets you control how much sweet sauce you’re consuming
3. Pair with veggies – Order a side of steamed vegetables to increase the nutrient content and fiber
4. Skip the rice – Or at least limit the portion to reduce overall carbohydrate intake
5. Request less breading – Some restaurants can prepare it with a lighter coating
6. Make it at home – Preparing sweet and sour chicken yourself gives you control over ingredients and cooking methods

Making Healthier Sweet and Sour Chicken at Home

When I’m craving sweet and sour chicken but want a healthier version, I make it myself! Here’s my approach:

Healthier Cooking Methods:

• Air fry or bake chicken instead of deep-frying
• Use panko breadcrumbs for a crispier texture with less oil
• Make your own sauce with less sugar (try pineapple juice for natural sweetness)
• Add extra vegetables like bell peppers, onions, and pineapple chunks

Simple Healthier Sweet and Sour Sauce:

• 3 tablespoons rice vinegar
• 2 tablespoons low-sodium soy sauce
• 2 tablespoons tomato paste
• 1 tablespoon honey (instead of loads of sugar)
• 1 tablespoon cornstarch mixed with water
• Garlic and ginger to taste

By making these adjustments, you can create a version with around 300 calories per serving with less fat and sugar.

The Composition of Sweet and Sour Chicken

Looking at what makes up this dish physically:

• 52.8% water (86.1g)
• 10.2% protein (16.7g)
• 24.2% carbs (39.4g)
• 12.8% fat (20.9g)

This breakdown shows that despite being fried, sweet and sour chicken actually contains a significant amount of water, which helps explain why it’s not as calorie-dense as some other fried foods.

Specialized Nutritional Indices

For those interested in more specific nutritional metrics:

• PRAL score: 9.29 (slightly acid-forming)
• Inflammation Score: -77 (anti-inflammatory properties)
• Amino Acid Score: 48%
• Potassium/Sodium Ratio: 0.64 (ideally, this would be higher)

Who Should Be Cautious About Sweet and Sour Chicken?

While everyone can enjoy this dish in moderation, some people might want to be extra mindful:

• Those managing diabetes – Despite the relatively good blood sugar index, the sugar content is still high
• People with high blood pressure – The sodium content (405.9mg) is significant
• Anyone on a low-carb diet – With 39.4g of carbs per serving, it might exceed daily limits
• Those watching cholesterol – Contains 44.6mg of cholesterol (15% of daily value)

The Bottom Line on Sweet and Sour Chicken Calories

So, to directly answer the main question: sweet and sour chicken contains about 413 calories per 9-piece (165g) serving. A full restaurant order (706g) can pack in around 1,767 calories, which is a significant portion of the average adult’s daily calorie needs.

While it’s definitely not a “diet food,” sweet and sour chicken can be enjoyed as an occasional treat. The key, as with most things, is moderation and being aware of portion sizes.

I personally love treating myself to sweet and sour chicken now and then – but I’ll usually pair it with steamed vegetables and share the order with someone else. This way, I get to enjoy the flavors without consuming too many calories in one sitting.

What’s your favorite Chinese takeout dish? Do you have any tricks for making it healthier? I’d love to hear your thoughts!

Frequently Asked Questions About Sweet and Sour Chicken

Is sweet and sour chicken good for weight loss?

Not particularly. With 413 calories per serving and relatively high fat and sugar content, it’s not ideal for weight loss goals. However, it can be enjoyed occasionally as part of a balanced diet if portions are controlled.

How many calories are in sweet and sour chicken with rice?

A typical serving of sweet and sour chicken (413 calories) plus a cup of white rice (about 200 calories) would total approximately 613 calories.

Is sweet and sour chicken high in protein?

It contains a moderate amount of protein (16.7g per serving), which is about 33% of the daily value. While not as protein-rich as plain grilled chicken, it does provide a decent amount.

What’s the healthiest Chinese food to order?

Some healthier Chinese food options include steamed dishes, Buddha’s delight (vegetable stir-fry), moo goo gai pan, and dishes that are steamed or stir-fried rather than deep-fried.

Remember, enjoying your favorite foods is part of a balanced lifestyle. Being informed about the nutritional content helps you make choices that align with your health goals while still savoring the flavors you love!