Chinese, orange chicken
Category: Restaurant Foods Characteristics: Restaurant
Nutrition Highlights
Serving Size
Calories
1698
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 741 (43.6%) |
| Carbohydrate | 583 (34.4%) |
| Protein | 376 (22.1%) |
| Total | 1698 (100%) |
Serving: 1 order [648g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 314 (48.4%) |
| Carbohydrate | 146 (22.5%) |
| Protein | 94 (14.5%) |
| Fat | 82 (12.7%) |
| Ash | 13 (2.0%) |
| Total | 648 (100%) |
Serving: 1 order [648g]
Benefits
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Chicken is a lean protein that provides essential amino acids and helps build muscle
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Oranges are high in vitamin C which is an antioxidant that supports immune function and collagen production
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Oranges also contain flavonoids that may help reduce inflammation
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The breading and oil used in orange chicken provides healthy fats that aid nutrient absorption and support cell function
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This dish offers a balanced mix of carbohydrates, protein and fat to help fuel and satisfy the body
Risks
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High in calories, fat and sodium due to frying and sauce. Orange chicken is often breaded and deep fried which adds many calories and saturated fat
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Contains MSG which some people may be sensitive to. MSG is commonly used to enhance flavor in Chinese cooking including in orange chicken
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Sauce is high in sugar. The sweet orange sauce contains a lot of added sugar which is unhealthy in large amounts
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Portion sizes can be large. Restaurant portions of orange chicken are often larger than a single serving size which increases the calorie, fat and sodium intake
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May lack nutrients. Deep fried foods are high in empty calories from fat and carbs but lack fiber, protein and many vitamins/minerals. The sauce also provides little nutritional value
Additional Information
Restaurant, Chinese, orange chicken is a popular dish that combines the flavors of tangy orange sauce with crispy chicken pieces. While it is undeniably delicious, it is important to consider both the nutritional benefits and risks associated with consuming this dish.
One of the primary nutritional benefits of Chinese orange chicken is its protein content. Chicken is a good source of high-quality protein, which is essential for building and repairing tissues, maintaining muscle mass, and supporting a healthy immune system. Protein also helps to keep you feeling full and satisfied after a meal, which can aid in weight management.
However, it is worth noting that the chicken used in this dish is often deep-fried, which can significantly increase its calorie and fat content. Deep-frying adds extra calories from the oil used for frying, and the chicken may absorb some of this oil during the cooking process. This can contribute to a higher intake of unhealthy saturated and trans fats, which can increase the risk of heart disease and negatively impact cholesterol levels.
Another potential risk associated with Chinese orange chicken is its high sodium content. Chinese cuisine often relies on soy sauce and other salty condiments to enhance flavors. Excessive sodium intake can lead to high blood pressure, water retention, and an increased risk of cardiovascular diseases. It is important to be mindful of your overall sodium intake and limit consumption of high-sodium foods like orange chicken.
On the positive side, Chinese orange chicken often includes vegetables such as bell peppers, broccoli, or carrots. These vegetables provide essential vitamins, minerals, and dietary fiber. They are low in calories and rich in antioxidants, which help protect the body against oxidative stress and reduce the risk of chronic diseases such as cancer and heart disease. However, the nutritional value of these vegetables can be diminished if they are overcooked or drowned in sugary sauces.
The sauce used in Chinese orange chicken is typically sweet and tangy, which makes the dish flavorful. However, the sauce is often high in added sugars. Consuming excessive amounts of added sugars can contribute to weight gain, increase the risk of developing type 2 diabetes, and negatively impact dental health. It is advisable to consume this dish in moderation and be mindful of your overall sugar intake.
To make Chinese orange chicken a healthier choice, consider some modifications. Opt for grilled or baked chicken instead of deep-fried to reduce the calorie and fat content. Ask for less sauce or request it on the side to control the amount of added sugars and sodium. Choose steamed vegetables as a side dish or ask for a larger portion of vegetables in the dish to increase its nutritional value.
In conclusion, Chinese orange chicken can be enjoyed as part of a balanced diet, but it is important to be aware of its nutritional benefits and risks. While it provides a good source of protein and includes vegetables, it can be high in calories, unhealthy fats, sodium, and added sugars. Making mindful choices, such as modifying the cooking method and controlling portion sizes, can help make this dish a healthier option.