5 pieces (5 oz) Sesame Chicken contains 240 calories. If you're keeping tabs on your daily caloric intake, it's important to be aware of the nutritional value of the food you're consuming. In this article, we'll take a closer look at the nutritional information for Sesame Chicken.

Sesame Chicken is a popular Chinese dish that's often found on takeout menus. It's made by coating chicken pieces in batter, frying them, and then tossing them in a sweet and savory sesame sauce. While it's definitely tasty, it's not always the healthiest option. Let's take a closer look at the nutritional information for 5 oz of Sesame Chicken.

In this article, we'll explore some practical tips and strategies for enjoying Sesame Chicken in a healthier way. From reducing calorie and sodium intake to upping the nutrient content of the dish, we'll give you all the tools you need to make a more nutritious version of this classic Chinese dish.

Calories in 5 oz Sesame Chicken

A 5 oz serving of Sesame Chicken contains 240 calories. This might not seem like a lot, but if you're watching your calorie intake, it's important to be aware of how many calories are in the foods you eat. If you're looking to reduce the number of calories in your Sesame Chicken, one strategy is to reduce the amount of batter used to coat the chicken. This will not only decrease the overall calorie content, but it will also reduce the amount of fat and carbohydrates in the dish. However, if you're looking to enjoy your Sesame Chicken as is, it's important to balance it out with lighter side dishes and healthy snack options throughout the day.

Serving Size of Sesame Chicken

One serving of Sesame Chicken is typically 5 oz or roughly 140 grams. It's important to keep this in mind when portioning out your meal for the day, as consuming too much can lead to weight gain and other health problems. To keep your portion sizes in check, consider using a food scale to accurately measure out your servings. You can also try dividing your Sesame Chicken into smaller portions and pairing it with various side dishes to make a more balanced and filling meal. Remember that portion control is key to maintaining a healthy diet and lifestyle!

Carbohydrates in Sesame Chicken

A 5 oz serving of Sesame Chicken contains around 19-20 grams of carbohydrates. While carbohydrates are an important macronutrient that provide energy for our bodies, it's important to choose healthy sources of carbohydrates that won't cause a spike in blood sugar levels. To make your Sesame Chicken healthier, try swapping out the refined carbohydrates found in the batter for whole grain alternatives. You can also pair your dish with plenty of non-starchy vegetables, such as broccoli or bok choy, to add more fiber and nutrition to your meal. By making these simple swaps, you can decrease the glycemic index of your meal and make it a more nutritious choice overall.

Protein in Sesame Chicken

Sesame Chicken is a great source of protein, with one 5 oz serving containing around 22-23 grams of protein. Protein is an essential macronutrient that helps our bodies build and repair tissues, as well as supporting immune function and various other processes. To boost the protein content of your Sesame Chicken even further, consider adding in some extra lean protein sources, such as grilled chicken breast or tofu. You could also use whole grain breading to provide a complete protein source. With a higher protein content, your meal will not only be more filling and satisfying, but it will also provide more nutrition overall.

Fat in Sesame Chicken

While Sesame Chicken can be a delicious treat, it's important to be mindful of the amount of fat it contains. A 5 oz serving typically contains around 10-12 grams of fat, with much of it coming from the oil used to fry the chicken. To reduce your intake of unhealthy saturated and trans fats, consider baking or grilling your chicken instead of frying it. You can also make a healthier version of the sesame sauce by using lower fat ingredients, such as reduced-sodium soy sauce and vegetable broth instead of oil. By making these simple swaps, you can significantly reduce the amount of fat in your Sesame Chicken and make it a healthier choice overall.

Cholesterol in Sesame Chicken

Sesame Chicken is a high-cholesterol food, with one 5 oz serving containing around 60-70 milligrams of cholesterol. While cholesterol is a necessary nutrient in our diets, consuming too much can increase our risk of heart disease and other health problems. To reduce your intake of cholesterol, consider using skinless chicken breasts or leaner cuts of meat in your Sesame Chicken recipe. You can also try making a vegetarian version of the dish using tofu or other plant-based protein sources. By making these simple swaps, you can significantly reduce the amount of cholesterol in your Sesame Chicken and make it a healthier choice overall.

Sodium in Sesame Chicken

One of the biggest concerns with consuming Sesame Chicken is the high sodium content. A 5 oz serving typically contains around 800-900 milligrams of sodium, which is nearly half of the recommended daily intake for adults. To reduce your intake of sodium, consider making your own sesame sauce using low-sodium or sodium-free ingredients, such as reduced-sodium soy sauce or vegetable broth. You can also try pairing your Sesame Chicken with low-sodium side dishes, such as steamed green beans or brown rice. By making these simple swaps, you can significantly reduce the amount of sodium in your meal and make it a healthier choice overall.

Fiber in Sesame Chicken

While Sesame Chicken is not typically high in fiber, you can increase the fiber content of your meal by adding in some non-starchy vegetables or whole grains. For example, pairing your dish with a side of brown rice or quinoa can provide a healthy dose of fiber, while also making it a more filling and satisfying meal. You could also try adding in some thinly sliced vegetables, such as red peppers or snap peas, to your Sesame Chicken dish to boost the fiber and nutrient content even further. These small additions can make a big difference in the overall nutrition of your meal.

Sugar in Sesame Chicken

Sesame Chicken is typically made with a sugar-based sauce, which can significantly increase the amount of sugar in your diet if consumed in excess. A 5 oz serving of Sesame Chicken can contain up to 10-15 grams of sugar, depending on the recipe and ingredients used. To reduce your intake of added sugars, try making your own sesame sauce using low-sugar or no-sugar-added ingredients, such as sugar-free honey or natural sweeteners like stevia or monk fruit. By making these simple swaps, you can significantly reduce the amount of added sugar in your Sesame Chicken and make it a healthier choice overall.

Vitamins and Minerals in Sesame Chicken

While Sesame Chicken is not typically a high-nutrient food, it does contain some important vitamins and minerals. For example, a 5 oz serving of Sesame Chicken can provide around 10-15% of the daily recommended intake for vitamins B6 and B12, as well as around 6-8% of the daily recommended intake for iron and zinc. However, to increase the nutrient content of your meal even further, consider adding in some nutrient-dense vegetables or other healthy toppings. For example, topping your Sesame Chicken with sliced avocado or fresh herbs can provide additional vitamins, minerals, and antioxidants. By incorporating more nutrient-dense foods into your Sesame Chicken meal, you can boost the overall health benefits and make it a more nutritious choice overall.