1 serving (142 g) Sesame Chicken contains 370 calories, making it a relatively high calorie meal option. If you're watching your calorie intake, it's important to understand the nutritional content of the food you're consuming. In this article, we'll explore the caloric content, protein and carbohydrate content, fat content, vitamins and minerals, possible health benefits, and possible health risks associated with consuming sesame chicken.

Sesame chicken is a popular Chinese dish that is typically made with chicken, sesame seeds, soy sauce, and sugar. Depending on the recipe, it may also include additional ingredients like garlic, ginger, and vinegar. In addition to being high in calories, sesame chicken is also relatively high in sodium and fat, making it a dish that should be consumed in moderation.

If you enjoy sesame chicken but want to make it a healthier option, there are alternative cooking methods and ways to lower the caloric content. We'll discuss these options later in the article.

Caloric Content

As previously mentioned, 1 serving (142 g) of sesame chicken contains 370 calories. This may not seem like a lot, but it can add up quickly if you're consuming multiple servings or pairing it with other high calorie dishes. To put it into perspective, a person who consumes 2,000 calories per day should aim to consume around 500-600 calories per meal, assuming they eat three meals per day. This means that sesame chicken alone can account for over half of their recommended caloric intake for a single meal.

Protein and Carbohydrate Content

Despite its high calorie content, sesame chicken does provide some nutritional benefits. One serving contains 30 grams of protein, which helps to keep you feeling full and satisfied. It also contains 20 grams of carbohydrates, which can provide a quick source of energy. However, it's worth noting that the carbohydrates in sesame chicken come from sugar, which can cause a spike in blood sugar levels. This can lead to feelings of fatigue and hunger shortly after consuming the dish.

Fat Content

Sesame chicken is also relatively high in fat, with one serving containing around 13 grams of fat, including 2.5 grams of saturated fat. While some fats are necessary for good health, consuming too much saturated fat can increase your risk of heart disease and other health issues. It's worth noting that the fat content of sesame chicken can vary depending on the recipe and cooking method used. Some recipes may use more oil or include batter that increases the fat content. Additionally, fried sesame chicken will have a higher fat content than baked or grilled sesame chicken.

Vitamins and Minerals

While sesame chicken does contain some vitamins and minerals, the amounts are relatively small. One serving provides around 4% of the recommended daily value of Vitamin C, 8% of the recommended daily value of Iron, and 2% of the recommended daily value of Calcium. If you're looking to increase your intake of vitamins and minerals, it's important to pair sesame chicken with nutrient-dense side dishes like steamed vegetables or a side salad.

Possible Health Benefits

Despite its high caloric content, sesame chicken does provide some potential health benefits. The dish is a good source of protein, which can help to build and repair muscles. It also contains sesame seeds, which are high in antioxidants and have been linked to a reduced risk of certain health conditions, including heart disease and cancer. While these potential health benefits are promising, it's worth noting that consuming sesame chicken in excess can negate any positive effects. Additionally, the health benefits of sesame seeds come from consuming them in their natural state, not as part of a fried or sugar-laden dish like sesame chicken.

Possible Health Risks

Consuming sesame chicken regularly can also come with some potential health risks. As mentioned earlier, the dish is high in calories, sodium, and fat, all of which can increase your risk of heart disease and other health issues. In addition to these risks, consuming sesame chicken can also contribute to feelings of fatigue and hunger due to the high sugar content. If you're trying to maintain a healthy diet or lose weight, it's important to consume sesame chicken in moderation and pair it with healthier side dishes.

Alternative Cooking Methods

If you're looking to make sesame chicken a healthier option, there are alternative cooking methods you can try. Baking or grilling the chicken instead of frying it can significantly reduce the fat content. Additionally, using a sugar-free sauce can reduce the amount of added sugar in the dish. You can also make your own sesame chicken sauce at home using healthier ingredients like honey, ginger, and low-sodium soy sauce. This can help to make the dish lower in calories and more nutrient-dense.

Ways to Lower Caloric Content

In addition to alternative cooking methods, there are other ways to make sesame chicken a lower calorie option. One option is to reduce the portion size to limit your overall calorie intake. You can also pair the dish with steamed vegetables or a side salad to increase the nutrient density of the meal. If you're eating out at a Chinese restaurant, you can also ask for a half portion or for the dish to be prepared without added sugar or sauce.

Serving Suggestions

If you do choose to consume sesame chicken, there are some serving suggestions that can make the meal more satisfying and nutritious. Pairing the dish with brown rice instead of white rice can increase the fiber content and make the meal more filling. You can also add additional vegetables like broccoli or snap peas to increase the nutrient content. It's also important to pay attention to the portion size. One serving of sesame chicken is 142 grams, so be mindful of how much you're consuming. If you're looking for a smaller portion size, you can order a child's portion or ask for a half portion.

Conclusion

Sesame chicken can be a delicious and satisfying meal, but it's important to be mindful of the nutritional content. With its high calorie, sodium, and fat content, sesame chicken should be consumed in moderation as part of a balanced diet. If you're looking to make sesame chicken a healthier option, try alternative cooking methods, healthier sauces, and pair the dish with nutrient-dense side dishes. By making these small changes, you can enjoy sesame chicken without compromising on taste or nutrition.