Sesame chicken
Common food
Photo: Wikipedia
Sesame chicken is a popular Chinese-American dish featuring bite-sized pieces of battered and deep-fried chicken, coated in a sweet, glossy, and savory sauce often garnished with toasted sesame seeds. The texture is a delightful contrast of crispy coating and tender meat, with a flavor profile that balances sweetness, saltiness, and a hint of nuttiness. Nutritionally, it provides a good source of protein but is also high in carbohydrates and sugar from the sauce and batter.
💚 Why it's loved
People adore sesame chicken for its addictive sweet-savory glaze and satisfying crunch, which makes it a comfort food staple in many households. It's also incredibly versatile, easily served over rice, noodles, or as a standalone appetizer.
⚠️ Watch-outs & how to enjoy it better
The dish is high in sugar and refined carbs, which can cause blood-sugar spikes, and the deep-frying adds significant fat and calories. To counteract, pair it with steamed vegetables or a fiber-rich side, practice portion control (e.g., limit to one serving), and opt for air-fried or baked versions when possible to reduce oil absorption.
Key benefits
- High protein content supports muscle maintenance and satiety.
- Provides energy from carbohydrates, ideal for an active lifestyle.
- Contains healthy fats from sesame seeds and cooking oil.
- Quick and satisfying meal option for busy schedules.
- Rich in flavor, making it a palatable choice for picky eaters.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sesame chicken is often confused with General Tso's chicken, but the key difference is that sesame chicken is sweeter and less spicy, while General Tso's chicken is more savory and typically includes chili peppers.
Full nutrition (scales with serving)
| Water | 42.8 g |
| Energy | 293 kcal |
| Protein | 14.3 g |
| Total lipid (fat) | 14.3 g |
| Carbohydrate, by difference | 26.9 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 16.0 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 |
| 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 |
| 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 |
| Lycopene | 28.0 ug |
| Lutein + zeaxanthin | 90.0 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 27.1 ug |
| 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 16:0 | 1.7 g |
| SFA 18:0 | 0.63 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 16:1 | 0.11 g |
| MUFA 18:1 | 3.3 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 6.9 g |
| PUFA 18:2 | 6.0 g |
| PUFA 18:3 | 0.81 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 59.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is sesame chicken healthy?
Sesame chicken can be part of a balanced diet in moderation, but it's high in sugar, fat, and calories due to the batter and sauce. Pairing it with vegetables and controlling portions can make it a healthier choice.
Can I make sesame chicken at home?
Yes, you can make a healthier version at home by baking or air-frying the chicken instead of deep-frying, and using less sugar in the sauce. Recipes are widely available online.
Is sesame chicken gluten-free?
Traditional sesame chicken uses wheat flour in the batter, making it not gluten-free. However, gluten-free versions can be made using alternative flours like rice flour or cornstarch.