Restaurant, Chinese, sweet and sour chicken
Whole food · Restaurant Foods
Sweet and sour chicken is a beloved Chinese-American dish featuring bite-sized chicken pieces, typically battered and deep-fried, then coated in a vibrant, glossy sauce that balances tangy vinegar or citrus with sugar or pineapple juice. The texture is a delightful contrast: a crispy, golden exterior giving way to tender, juicy chicken inside, all enrobed in a sticky, sweet-tart glaze. Nutritionally, it's a calorie-dense dish, with a significant portion of its energy coming from carbohydrates and fats, while providing a moderate amount of protein.
💚 Why it's loved
People adore sweet and sour chicken for its perfect harmony of contrasting flavors—the bright, acidic tang cutting through the rich sweetness—and the universally appealing crispy-then-soft texture. It's a versatile crowd-pleaser, often served as a main course with rice or as part of a larger banquet, representing a gateway dish into Chinese-American cuisine for many.
⚠️ Watch-outs & how to enjoy it better
The dish is often high in calories, sodium, and added sugars from the batter and sauce, which can contribute to blood sugar spikes and may not be suitable for those monitoring their intake. To counteract this, consider pairing it with a large portion of steamed or stir-fried non-starchy vegetables (like broccoli or bok choy) to add fiber and volume, which helps with satiety and blood sugar management. Opting for a smaller portion or choosing a version where the chicken is stir-fried without a heavy batter can also reduce overall fat and calorie content.
Key benefits
- Provides a good source of protein from the chicken.
- The sweet and sour sauce can make vegetables more appealing.
- Offers a quick and satisfying source of energy from carbs and fats.
- A familiar comfort food that can boost mood and enjoyment of a meal.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
While it's a staple of Chinese-American restaurants, the dish is believed to be a Westernized adaptation of traditional Cantonese recipes like 'Guo Bao Rou,' which uses a different, less syrupy sauce and is often served without the deep-fried batter.
Full nutrition (scales with serving)
| Water | 52.2 g |
| Energy | 250 kcal |
| Energy | 1045 kj |
| Protein | 10.1 g |
| Total lipid (fat) | 12.7 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 23.9 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 11.5 g |
| Sucrose | 5.2 g |
| Glucose | 3.3 g |
| Fructose | 3.0 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 11.4 g |
| Calcium, Ca | 45.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 135 mg |
| Potassium, K | 158 mg |
| Sodium, Na | 246 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.15 mg |
| Selenium, Se | 11.5 ug |
| Vitamin C, total ascorbic acid | 2.4 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.04 mg |
| Niacin | 3.7 mg |
| Pantothenic acid | 0.56 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 11.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 24.2 mg |
| Betaine | 8.3 mg |
| Vitamin B-12 | 0.09 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 18.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 138 ug |
| Carotene, alpha | 93.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 317 iu |
| Lycopene | 134 ug |
| Lutein + zeaxanthin | 37.0 ug |
| Vitamin E (alpha-tocopherol) | 0.82 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.15 mg |
| Tocopherol, gamma | 5.9 mg |
| Tocopherol, delta | 2.4 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.01 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 7.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 22.5 ug |
| Vitamin K (Menaquinone-4) | 2.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.3 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.51 g |
| SFA 20:0 | 0.03 g |
| SFA 22:0 | 0.03 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.05 g |
| MUFA 16:1 c | 0.05 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 2.6 g |
| MUFA 18:1 c | 2.6 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.01 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 6.4 g |
| PUFA 18:2 | 5.6 g |
| PUFA 18:2 n-6 c,c | 5.5 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.77 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.77 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.08 g |
| Fatty acids, total trans-monoenoic | 0.04 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.03 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.04 g |
| Fatty acids, total trans-polyenoic | 0.04 g |
| Cholesterol | 27.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.39 g |
| Isoleucine | 0.40 g |
| Leucine | 0.73 g |
| Lysine | 0.69 g |
| Methionine | 0.23 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.37 g |
| Tyrosine | 0.26 g |
| Valine | 0.42 g |
| Arginine | 0.55 g |
| Histidine | 0.29 g |
| Alanine | 0.49 g |
| Aspartic acid | 0.81 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.39 g |
| Proline | 0.47 g |
| Serine | 0.38 g |
FAQ
Is sweet and sour chicken the same as orange chicken?
They are very similar but distinct. Sweet and sour chicken uses a tangy sauce typically based on vinegar, sugar, and fruit juice (like pineapple or orange). Orange chicken features a sauce where orange zest and juice are the primary flavoring agents, often with a slightly different spice profile.
Why is the chicken in restaurant sweet and sour chicken so crispy?
The crispiness comes from a thick batter, often made with flour, cornstarch, and sometimes egg, which is deep-fried. The cornstarch is key to creating a light, crunchy coating that stays crispy longer under the sauce.
Can I make a healthier version at home?
Absolutely. You can use lean chicken breast, coat it lightly in cornstarch, and pan-fry or air-fry instead of deep-frying. For the sauce, use less sugar, substitute with natural sweetness from pineapple juice, and increase the vinegar or citrus juice for a tangier, lower-sugar glaze.