Sweet and sour chicken or turkey, without vegetables
Common food
Sweet and sour chicken or turkey features bite-sized, battered and fried meat pieces coated in a glossy, vibrant sauce that balances tangy vinegar with sugary sweetness. The texture is a delightful contrast: a crisp, golden exterior giving way to tender, juicy meat inside. Nutritionally, it's a high-energy dish, providing a significant calorie boost primarily from carbohydrates and fats.
💚 Why it's loved
People adore it for the addictive sweet-tangy flavor profile and the satisfying crunch of the battered meat. It's a staple of takeout culture and a crowd-pleasing dish that bridges comfort food with bold, exciting flavors.
⚠️ Watch-outs & how to enjoy it better
The dish is typically high in sugar and refined carbohydrates, which can cause rapid blood-sugar spikes, and the frying process adds significant saturated fat. To counteract this, pair a smaller portion with a large side of steamed vegetables or a leafy salad to add fiber and slow digestion, and opt for a grilled version if available.
Key benefits
- Quick source of energy from carbohydrates
- Provides complete protein for muscle maintenance
- Highly palatable, making it a popular comfort food
- Often served with rice, creating a complete meal
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic red color in many American-Chinese sweet and sour sauces historically came from food dye, though modern versions often use ketchup or tomato paste for a more natural hue.
Full nutrition (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 |
| 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is sweet and sour chicken healthier than sweet and sour pork?
Generally, yes. Chicken breast is leaner than pork shoulder or belly, resulting in a slightly lower fat content per serving. However, the overall healthiness depends heavily on the amount of batter, oil used for frying, and sugar in the sauce.
Can I make a healthier version at home?
Absolutely. You can bake or air-fry the battered chicken to drastically reduce oil. For the sauce, use pineapple juice for sweetness, rice vinegar for tang, and a touch of ketchup or tomato paste, avoiding excessive added sugar.
Why is the chicken so tender in restaurants?
A technique called 'velveting' is often used. The meat is marinated in a mixture of egg white, cornstarch, and sometimes rice wine before cooking. This creates a protective coating that seals in moisture, ensuring a silky, tender texture.