Restaurant, Chinese, sesame chicken
Whole food · Restaurant Foods
Photo: Wikipedia
Sesame chicken is a popular American-Chinese dish featuring bite-sized pieces of chicken, typically battered and deep-fried, then tossed in a thick, glossy, sweet and savory brown sauce. The dish gets its name from the generous sprinkling of toasted sesame seeds that adhere to the sticky glaze, adding a nutty aroma and slight crunch. Nutritionally, it's a calorie-dense, high-protein option, but the sauce contributes significant sugar and fat.
Calorie split: 20% protein · 37% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People love sesame chicken for its addictive sweet-and-savory flavor profile and the satisfying contrast between the tender chicken, crispy coating, and sticky glaze. It's a staple of takeout culture, representing a familiar and comforting taste of American-Chinese cuisine.
⚠️ Watch-outs & how to enjoy it better
The dish is often high in added sugars (15.98g per 100g) and sodium from the sauce, which can lead to blood-sugar spikes and increased thirst. To counteract this, pair it with a large serving of steamed vegetables (like broccoli or bok choy) to add fiber and volume, and practice portion control by serving it over a smaller bed of rice. Those with gluten sensitivities should also be cautious due to the common use of wheat in the batter and sauce.
Key benefits
- High in protein (14.33g per 100g) for muscle maintenance.
- Provides a quick source of energy from carbohydrates and fats.
- Contains selenium and B vitamins from the chicken.
- The sesame seeds offer small amounts of healthy fats and minerals.
- A flavorful, satisfying meal for those seeking comfort food.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, authentic Chinese sesame chicken (芝麻鸡) is a much simpler, non-fried dish; the sweet, battered version is a 20th-century invention popularized in New York City's Chinatown.
Full nutrition (USDA data · scales with serving)
| Water | 42.8 g |
| Energy | 293 kcal |
| Energy | 1226 kj |
| Protein | 14.3 g |
| Total lipid (fat) | 14.3 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 26.9 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 16.0 g |
| Sucrose | 11.8 g |
| Glucose | 2.2 g |
| Fructose | 2.0 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 10.7 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 130 mg |
| Potassium, K | 204 mg |
| Sodium, Na | 482 mg |
| Zinc, Zn | 0.91 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.08 mg |
| Selenium, Se | 16.7 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.23 mg |
| Niacin | 4.0 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 61.1 mg |
| Betaine | 4.6 mg |
| Vitamin B-12 | 0.25 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 83.0 ug |
| Retinol | 82.0 ug |
| Carotene, beta | 10.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 3.0 ug |
| Vitamin A, IU | 293 iu |
| Lycopene | 28.0 ug |
| Lutein + zeaxanthin | 90.0 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.20 mg |
| Tocopherol, gamma | 6.5 mg |
| Tocopherol, delta | 2.6 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 5.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 27.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 1.7 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.63 g |
| SFA 20:0 | 0.03 g |
| SFA 22:0 | 0.04 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.11 g |
| MUFA 16:1 c | 0.11 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 3.3 g |
| MUFA 18:1 c | 3.3 g |
| MUFA 20:1 | 0.08 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 | 6.9 g |
| PUFA 18:2 | 6.0 g |
| PUFA 18:2 n-6 c,c | 5.9 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.81 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.77 g |
| PUFA 18:3 n-6 c,c,c | 0.04 g |
| PUFA 18:3i | 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 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Fatty acids, total trans | 0.04 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 59.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Mexican, soft taco with ground beef, cheese and lettuce — USDA does not publish this profile for Restaurant.
| Tryptophan | 0.13 g |
| Threonine | 0.47 g |
| Isoleucine | 0.50 g |
| Leucine | 1.0 g |
| Lysine | 0.94 g |
| Methionine | 0.28 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.60 g |
| Tyrosine | 0.37 g |
| Valine | 0.59 g |
| Arginine | 0.70 g |
| Histidine | 0.32 g |
| Alanine | 0.64 g |
| Aspartic acid | 0.95 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.67 g |
| Proline | 1.9 g |
| Serine | 0.54 g |
| Hydroxyproline | 0.27 g |
FAQ
What's the difference between sesame chicken and General Tso's chicken?
They are very similar. The primary difference is flavor: sesame chicken sauce is sweeter and nuttier, while General Tso's sauce is slightly spicier and more savory, often with dried chili peppers.
Is sesame chicken gluten-free?
Typically, no. The chicken is usually coated in a wheat flour-based batter, and the sauce often contains soy sauce (which contains wheat) and may be thickened with wheat flour.
Can I make a healthier version at home?
Yes. You can bake or air-fry the chicken instead of deep-frying, use a lighter sauce with less sugar and low-sodium soy sauce, and add plenty of vegetables to the dish.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.93 kcal/g · 20% calories from protein · 0.7 g fiber · 16.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.36 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.