Bourbon chicken is a popular Chinese-American dish that typically consists of chicken pieces that are breaded, fried, and coated in a sweet and savory sauce containing soy sauce, brown sugar, garlic, ginger, and bourbon whiskey. It’s a common menu item found at many mall food courts and Chinese takeout restaurants across America. But with its sweet, sticky sauce and crispy fried chicken, it’s easy to consume more calories than you may realize. So how many calories are actually in an order of bourbon chicken from the mall? Let’s take a closer look.
Calorie Count of Bourbon Chicken
The number of calories in bourbon chicken can vary depending on the specific restaurant you order it from and the portion size. Mall food court Chinese restaurants typically serve bourbon chicken in a small takeout box with around 6-8 oz of chicken pieces and 2-3 oz of sauce. According to the USDA, a 6 oz boneless, skinless chicken breast contains around 180 calories.[1] When breaded and fried, the calorie count increases. An average 6-8 oz serving of fried boneless chicken contains roughly 300-400 calories.[2]
The sweet bourbon sauce also packs on additional calories. Most bourbon chicken sauces provide around 100-150 calories per 2 oz serving.[3]
So for a typical mall food court-sized serving of 6-8 oz fried chicken pieces and 2-3 oz sauce, you’re looking at approximately 400-550 calories for the bourbon chicken alone.
Calories from Side Dishes
Bourbon chicken is usually served as a meal with side dishes like white rice and vegetables. These additions can add a significant amount of extra calories.
– 1 cup of white rice contains around 205 calories[4]
– 1 cup of mixed stir fried vegetables contains around 150 calories[5]
When factoring in typical side dishes, a full bourbon chicken meal can contain 700-900 calories or more.
Nutritional Content
| Food Item | Calories | Fat | Carbs | Protein |
|---|---|---|---|---|
| 6 oz Fried Chicken | 300 | 15g | 10g | 35g |
| 2 oz Bourbon Sauce | 130 | 5g | 20g | 1g |
| 1 cup White Rice | 205 | 1g | 45g | 4g |
| Total | 635 | 21g | 75g | 40g |
As this nutritional breakdown shows, a typical bourbon chicken meal delivers a hefty dose of calories, carbohydrates, and fat, while offering some protein as well.
How to Make Bourbon Chicken Healthier
While bourbon chicken is high in calories, there are some simple ways to make it a bit healthier when dining at the mall:
– Opt for a smaller size with less chicken and sauce
– Choose steamed rice instead of fried rice
– Ask for extra vegetables instead of rice
– Skip the sugary soda and have water or unsweetened tea
– Share your meal or take half home for leftovers
You can also make healthier bourbon chicken at home. Bake or grill the chicken instead of frying, use reduced sugar bourbon sauce, and serve over riced cauliflower instead of white rice.
Conclusion
Bourbon chicken is a ubiquitous and well-loved Chinese food court staple, but its sweet, sticky sauce and fried chicken can rack up the calories. A typical serving of 6-8 oz fried chicken with 2-3 oz sauce will cost you around 400-550 calories. Add on another 200-300 calories for starchy white rice and vegetables. So a full mall food court-style bourbon chicken meal can easily provide 700-900 calories. If you’re watching your calorie intake, opt for lighter sides, share your meal, or take half home. You can also recreate bourbon chicken at home in a healthier way by baking instead of frying, using reduced sugar sauce, and serving over riced veggies instead of white rice. While it’s not the healthiest menu choice, with some simple tweaks you can still enjoy bourbon chicken as part of an overall balanced diet.