How Many Carbs Are in Sesame Chicken? The Surprising Truth

Ever found yourself at a Chinese restaurant, staring at that delicious plate of sesame chicken and wondering “just how many carbs am I about to consume?” I’ve been there too! As someone who loves Chinese food but tries to watch my carb intake, I’ve done the research so you don’t have to.

In this article I’ll break down exactly how many carbs are in sesame chicken what makes up those carbs, and offer some tips for enjoying this popular dish without derailing your diet goals. Let’s dive in!

The Quick Answer: Carb Content in Sesame Chicken

If you’re just looking for the numbers. here they are

• Total Carbs in Sesame Chicken (per cup): 59.7g
• Net Carbs in Sesame Chicken (per cup): 58.7g
• Total Carbs (per 100g serving): 26.9g to 27g
• Net Carbs (per 100g serving): 26g

But that’s only the beginning! The amount of carbs can be very different depending on the restaurant, the recipe, and the size of the serving.

What Makes Sesame Chicken So Carb-Heavy?

Sesame chicken is delicious – we all know that. But what exactly contributes to its high carb count? Let’s break it down:

1. The Breading: Most sesame chicken recipes involve coating the chicken pieces in a flour or cornstarch-based batter before frying.

2. The Sauce: Oh, that sweet, sticky sauce! It’s typically made with sugar, honey, or other sweeteners, which significantly increases the carb content.

3. Additional Ingredients: Some restaurants add vegetables or serve the dish with rice, which adds even more carbs to your meal.

Carbohydrate Breakdown

According to the nutritional data, here’s what makes up those carbs in a typical serving (per 100g) of sesame chicken:

• Starch: 11g (40% of total carbs)
• Sucrose: 12g (44% of total carbs)
• Glucose: 2.2g (8% of total carbs)
• Fructose: 2g (8% of total carbs)
• Fiber: 0.7g

As you can see, a large portion of the carbs in sesame chicken comes from sugars, particularly sucrose, which explains that sweet taste we all love.

Full Nutritional Profile of Sesame Chicken

To put the carb content in perspective, let’s look at the complete nutritional profile of sesame chicken (per cup):

Now, if we look at a smaller 100g serving:

Is Sesame Chicken Keto-Friendly?

With 58.7g of net carbs per cup, sesame chicken is definitely NOT keto-friendly. Most keto diets recommend staying below 20-50g of net carbs per day, and a single serving of sesame chicken would exceed that limit.

Even if you’re not on a strict keto diet but just watching your carbs, sesame chicken is still quite high in carbohydrates compared to many other protein dishes.

How Does Sesame Chicken Compare to Other Chinese Dishes?

Let’s see how sesame chicken stacks up against other popular Chinese dishes in terms of carb content:

You can see that sesame chicken has a lot of carbs compared to other Chinese dishes like stir-fried vegetables with shrimp, but it’s not the worst thing on the menu.

Tips for Reducing the Carb Impact of Sesame Chicken

If you love sesame chicken but are trying to moderate your carb intake, here are some practical tips:

1. Eat together: Split an order with a friend and eat lots of low-carb sides.

2. Skip the rice: If sesame chicken comes with rice, ask for steamed vegetables instead.

3. Ask for sauce on the side: Request the sweet sauce on the side so you can control how much you use.

4. Make it at home: Create a lower-carb version by using less breading and a sugar substitute in the sauce.

5. Balance your day: If you know you’re having sesame chicken for dinner, keep your carbs lower throughout the rest of the day.

My Favorite Low-Carb Sesame Chicken Recipe

When I’m craving sesame chicken but don’t want all those carbs, I make this simplified version at home:

Ingredients:

• 1 lb boneless chicken breast, cut into chunks
• 2 tbsp sesame oil
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 2 tbsp sugar substitute (like erythritol)
• 1 tsp garlic, minced
• 1 tsp ginger, minced
• 1 tbsp sesame seeds
• 1 green onion, chopped
• 1 tbsp almond flour (instead of regular flour for coating)

Instructions:

1. Mix almond flour with salt and pepper, lightly coat chicken pieces
2. Heat sesame oil in a pan and cook chicken until golden
3. In a small bowl, mix soy sauce, vinegar, sugar substitute, garlic, and ginger
4. Pour sauce over chicken and simmer for 2-3 minutes
5. Sprinkle with sesame seeds and green onions before serving

This version has 5 to 8 grams of net carbs per serving, which is a lot less than the restaurant version!

The Hidden Carbs You Might Not Think About

When counting carbs in sesame chicken, don’t forget these hidden sources:

• Thickeners in the sauce: Often cornstarch or flour is used to thicken the sauce
• Marinades: Some restaurants marinate the chicken in sweetened mixtures
• Side dishes: Rice or noodles served alongside dramatically increase the carb count
• Appetizers: If you’re also having egg rolls or crab rangoon, those add significant carbs too

Health Considerations Beyond Carbs

While we’re focusing on carbs here, it’s worth noting some other nutritional aspects of sesame chicken:

• Sodium content: A cup of sesame chicken contains 1145.6mg of sodium, which is nearly half the recommended daily limit.
• Sugar content: With 45.6g of sugar per cup, it’s quite high in added sugars.
• Protein: On the positive side, it does provide a good amount of protein (25.2g per cup).

When Might Sesame Chicken Fit Into Your Diet?

Despite the high carb content, there are times when sesame chicken might still fit into your eating plan:

• Refuel days: If you’re an athlete who needs to replenish glycogen stores
• Special occasions: As an occasional treat rather than a regular meal
• Active days: When you’ve been very physically active and can utilize those carbs
• Balanced approach: When you’re not strictly limiting carbs but just being mindful

Final Thoughts: Making Informed Choices

So there you have it – sesame chicken contains about 59.7g total carbs and 58.7g net carbs per cup, which is definitely on the higher side. But knowledge is power! Now you can make an informed decision about whether and how to include this popular dish in your diet.

Remember, no food is inherently “good” or “bad” – it’s all about how it fits into your overall nutrition plan and goals. If you’re craving sesame chicken, now you know exactly what you’re consuming and can plan accordingly.

What’s your favorite Chinese dish? Have you found ways to make it more carb-friendly? I’d love to hear your thoughts and tips in the comments below!

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Disclaimer: Nutritional information can vary based on specific recipes and restaurants. The values provided in this article are averages based on commonly available data and should be used as general guidelines.

Restaurant, Chinese, sesame chicken