How Many Calories Are in Orange Chicken? A Detailed Look

Orange chicken is a popular Chinese-American dish that features chicken pieces coated in a sweet, sticky orange sauce. But if you’re watching your calories or macronutrients, you may be wondering just how many calories are in a serving of orange chicken. In this article, we’ll take a detailed look at the calorie and nutrition information for orange chicken from various restaurants and frozen, prepared versions so you know exactly what you’re getting.

What is Orange Chicken?

Orange chicken consists of bite-sized pieces of chicken that are lightly fried or baked and then coated in a thick, sweet orange sauce. The sauce is typically made from orange juice, rice vinegar, soy sauce, ginger, garlic, brown sugar, cornstarch, and spices. It results in a mouthwatering balance of savory, sweet, salty, and slightly acidic flavors.

While the origins of orange chicken are debatable, it was popularized in the United States by Chinese restaurants in the 1960s. Today it remains one of the most beloved Chinese-American dishes, showing up on menus across the country from small takeout joints to Panda Express. It’s also commonly found in the frozen food aisle.

Nutrition Profile of Orange Chicken

Orange chicken is mostly made of chicken, oil or cooking fat, and sweet orange sauce. This means an average serving provides:

• Protein: from the chicken.
• Fat: from frying in oil and the sauce ingredients.
• Carbs: from the orange juice, sugar, and cornstarch thickener in the sauce.
• Vitamin C: from the orange juice.
• Sodium: from soy sauce and other seasonings.

Let’s look closer at the calorie content

Calories in Orange Chicken from Restaurants

Orange chicken at restaurants can have wildly different amounts of calories depending on the size of the serving and how it is made. Here are some calorie counts from popular chains:

• Panda Express (1 cup): 560 calories
• Applebee’s (1 serving): 930 calories
• PF Chang’s (8 oz): 800 calories
• Cheesecake Factory (dish): 1,740 calories

As you can see, restaurant orange chicken can range from 560-1740 calories per serving. The Cheesecake Factory offers one of the most calorific versions. Panda Express falls on the lower end.

Most restaurant orange chicken is deep fried and contains over 500 calories per serving Getting steamed or grilled chicken instead of fried can reduce the calorie count

Calories in Frozen and Prepared Orange Chicken

If you buy frozen orange chicken that has already been made, the nutrition facts will be more consistent. Here are nutrition facts for some popular brands (1 cup):

• Trader Joe’s: 560 calories
• Panda Express: 400 calories
• Bertolli: 320 calories
• Amy’s Kitchen (vegan): 260 calories

One cup of ready-to-eat orange chicken from the grocery store has about 320 to 560 calories. The ones at Trader Joe’s and Panda Express cost more, while the one at Amy’s Kitchen is the cheapest.

When comparing brands, check the fat content. More fat means more calories. For example, Trader Joe’s has 18g fat per serving compared to just 8g in Bertolli.

How to Reduce the Calories in Orange Chicken

If you want to lighten up this takeout favorite, there are a few easy ways to reduce the calorie count:

• Use chicken breast instead of chicken thighs: The leaner cut saves calories and fat.

• Skip deep frying: Baking, grilling, or pan frying in just 1 tsp oil cuts calories.

• Make a lighter sauce: Use reduced sugar orange marmalade, skip cornstarch, and add veggies.

• Enjoy a smaller portion: Stick to 1 cup or less for 500 calories or under.

• Pair with riced cauliflower instead of rice: Cuts over 100 calories per serving.

• Avoid add-ons like fried rice or egg rolls: These extras ramp up calories quickly.

Calories in Homemade Orange Chicken

When made at home, orange chicken can have anywhere from 200-500 calories per serving depending on your recipe. A good benchmark is around 300-400 calories per 1 cup serving when using chicken breast and baking instead of frying.

As a comparison, here are calories for two homemade recipes:

• 1 cup traditional: 389 calories
• 1 cup lightened up: 284 calories

The lighter recipe saves over 100 calories by using chicken breast, skipping cornstarch, reducing oil, and baking instead of frying.

Key Takeaways on Calories in Orange Chicken

To wrap up, here are some of the key facts on the calorie content of orange chicken:

• Restaurant versions range from 500-1,700+ calories per serving.
• Frozen prepared orange chicken averages 320-560 calories per 1 cup.
• Homemade can be 300-500 calories per serving.
• Frying, thighs, large portions, and heavy sauces increase calories.
• Lighter methods like baking and modifications can reduce calories.
• Watch your portion size and pair with non-starchy veggies for a lighter meal.

Knowing the calorie content can help you enjoy this tasty dish while still meeting your health goals. With some simple tweaks, orange chicken can be a flavorful lower-calorie option any night of the week.