Sweet and sour chicken or turkey
Common food
Photo: Wikipedia
Sweet and sour chicken or turkey is a vibrant stir-fry dish where tender, often battered and fried pieces of poultry are coated in a glossy, tangy sauce. The flavor profile is a dynamic balance of sharp vinegar or citrus notes with a sweet, fruity base, often from pineapple or ketchup, creating a sticky, satisfying glaze. Nutritionally, it provides a moderate protein boost but is notably higher in carbohydrates and sugars due to the sauce and batter.
Calorie split: 16% protein · 38% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People adore it for the irresistible contrast of flavors and textures—the crisp or tender meat against the vibrant, sticky sauce. Its versatility makes it a staple in both home cooking and takeout, fitting seamlessly into a variety of meals from rice plates to lettuce wraps.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in added sugars and sodium, which may cause blood-sugar spikes or be concerning for those monitoring salt intake. The batter adds refined carbs and fat. To counteract this, opt for a baked or air-fried version instead of deep-fried, use less sauce, and pair it with a large portion of steamed non-starchy vegetables and a fiber-rich grain like brown rice to slow sugar absorption.
Key benefits
- Provides a quick source of energy from carbohydrates.
- Contains protein essential for muscle maintenance.
- Often includes vegetables like bell peppers and onions, adding vitamins and fiber.
- A popular, palatable way to introduce poultry to picky eaters.
- The sweet and sour flavor profile can stimulate appetite.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic red color in many Westernized sweet and sour sauces often comes from food dye, while traditional Cantonese versions might use hawthorn or naturally red fermented bean curd for color.
Full nutrition (USDA data · scales with serving)
| Water | 52.2 g |
| Energy | 250 kcal |
| Protein | 10.1 g |
| Total lipid (fat) | 12.7 g |
| Carbohydrate, by difference | 23.9 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 11.5 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 |
| 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 |
| 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 |
| 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 |
| Lycopene | 134 ug |
| Lutein + zeaxanthin | 37.0 ug |
| Vitamin E (alpha-tocopherol) | 0.82 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 22.5 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 16:0 | 1.3 g |
| SFA 18:0 | 0.51 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 2.6 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 6.4 g |
| PUFA 18:2 | 5.6 g |
| PUFA 18:3 | 0.77 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 27.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Chinese, sweet and sour chicken — USDA does not publish this profile for Sweet and sour chicken or turkey.
| 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 healthy?
It can be part of a balanced diet, but traditional deep-fried versions are high in calories, fat, and sugar. Healthier versions use lean poultry, minimal batter, and a lighter sauce.
What makes the sauce sweet and sour?
The classic balance comes from a combination of sugar (or honey, pineapple juice) for sweetness and vinegar (like rice vinegar) or citrus juice for sourness, often with ketchup or soy sauce for depth.
Can I make it without frying?
Yes! You can bake, air-fry, or simply sauté the chicken or turkey pieces without batter for a lighter dish that still absorbs the flavorful sauce well.
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 2.50 kcal/g · 16% calories from protein · 1.0 g fiber · 11.5 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: 1.56 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.