Chinese almond chicken is a popular Chinese takeout dish consisting of chicken breaded or battered and fried, then coated in a sweet and savory sauce with slivered almonds. It’s a delicious combination of flavors and textures, but many people wonder just how healthy this dish is in terms of its calorie content.
In this article, we’ll take a detailed look at the calorie count of Chinese almond chicken. We’ll break down the calories in each component of the dish and provide total calorie estimates for a typical serving. We’ll also offer some tips for lightening up this restaurant favorite at home. Read on to learn everything you need to know about the calories in Chinese almond chicken!
Calories in the Chicken
The main source of calories in this dish comes from the fried chicken itself. Chinese restaurants commonly use chicken breast meat cut into bite-size pieces for this dish.
Here are the calorie counts for 3 ounces (about 85 grams) of various chicken preparations:
| Chicken Type | Calories |
|---|---|
| Skinless, boneless chicken breast | 140 |
| Chicken breast with skin | 160 |
| Battered and fried chicken breast | 220 |
As you can see, frying significantly increases the calorie content of chicken. Battering chicken adds even more calories thanks to the carb- and fat-rich batter mixture.
A typical serving of Chinese almond chicken provides around 6 ounces or 170 grams of fried chicken. Going with the estimate of 220 calories per 3 ounces of fried chicken, a 6 ounce serving would contain about 440 calories just from the chicken alone.
Calories in the Sauce
The sauce is the other main source of calories in almond chicken. Traditional recipes call for a sauce made with:
– Soy sauce
– Rice vinegar or dry sherry
– Chicken broth
– Sugar
– Cornstarch
– Vegetable oil
– Almonds
Soy sauce, oil, and sugar add the most significant amount of calories here. A couple tablespoons each of oil and sugar can add up to over 200 calories to the dish. The almonds also provide some extra calories and fat.
In total, a typical sweet & savory Chinese almond sauce probably contains at least 150-300 calories per serving.
Calories in Other Ingredients
Some versions of Chinese almond chicken also contain other ingredients that add small amounts of calories, such as:
– **Onion or scallions:** 10-20 calories
– **Garlic:** 5-10 calories
– **Ginger:** Negligible
– **Sesame seeds:** 50 calories per tablespoon
– **Dried chile peppers:** Negligible
– **Water chestnuts:** Negligible
– **Broccoli, carrots, or other veggies:** 5-10 calories per 1/2 cup serving
So these additional ingredients may contribute another 50 or so calories if used generously in the dish.
Calories Per Serving
Adding up the calories in the chicken, sauce, and other ingredients, we can estimate the total calorie count of Chinese almond chicken to be:
– **Chicken (6 oz):** 440 calories
– **Sauce:** 150-300 calories
– **Other ingredients:** Up to 50 calories
That brings the total estimated calories per serving to **640-790 for a typical order of Chinese almond chicken.**
This calorie count is for almond chicken made traditionally with a decent amount of oil, sugar, and batter. The calorie content may be a bit lower at restaurants that lighten up their preparation methods.
Calorie count based on chicken weight:
| Chicken Amount | Calories |
|---|---|
| 4 oz | 500-650 |
| 6 oz | 640-790 |
| 8 oz | 780-930 |
| 10 oz | 920-1070 |
Ways to Reduce Calories in Almond Chicken
If you’re looking to lighten up this takeout favorite, here are some tips for reducing the calorie content of almond chicken:
– **Use skinless, boneless chicken breast.** Skip the skin and breading to eliminate unnecessary calories and fat.
– **Skip the deep frying.** Instead, bake or pan-fry the chicken in just small amount of oil. This will reduce the calorie count by at least 100 calories per serving.
– **Use lighter batter.** Opt for a lighter batter made with whole wheat flour, or just dip the chicken in egg white and breadcrumbs.
– **Reduce the oil in the sauce.** Cut back on the amount of vegetable oil used, or try substituting lower calorie broth.
– **Go easy on the sugar.** The sauce only needs a touch of sugar to balance the salty soy sauce. Start with 1 teaspoon instead of 1 tablespoon per serving.
– **Use unsweetened almond milk.** Substitute unsweetened almond milk for some of the chicken broth to give a creamy, nutty flavor while avoiding calories.
– **Increase veggies.** Bulk up on broccoli, mushrooms, bell peppers and other low-calorie veggies.
With some simple substitutions and cooking tweaks, you can enjoy the great taste of Chinese almond chicken in a lighter, healthier way.
Nutritional Benefits of Almond Chicken
While Chinese almond chicken is high in calories, the dish also provides some important nutritional benefits when made with wholesome ingredients. Here are some of the healthy nutrients you’ll gain from eating almond chicken:
– **Protein** – Chicken is an excellent source of protein to support muscle growth and satisfaction.
– **Iron** – Chicken provides heme iron, which is more readily absorbed than plant sources.
– **Zinc** – Important for immune function and DNA synthesis.
– **Selenium** – Chicken is high in this antioxidant mineral.
– **Niacin** – The chicken and almonds provide this B vitamin to support energy metabolism.
– **Fiber** – Adding lots of vegetables boosts the fiber content.
– **Healthy fats** – The almonds provide monounsaturated and polyunsaturated fats when consumed in moderation.
So while the calorie count of almond chicken is high, the nutritional benefits can make it worth the splurge in moderation as part of an overall healthy diet. Just focus on getting lighter versions with lots of veggies whenever possible.
Healthier Almond Chicken Recipes
If you want to enjoy almond chicken at home while controlling the ingredients, here are some healthier recipes to try:
Baked Almond Chicken
| Ingredients | Calories |
|---|---|
| 1 lb chicken breast, cubed | 420 |
| 1 tbsp olive oil | 119 |
| 1/4 cup sliced almonds | 206 |
| 1/4 cup whole wheat flour | 100 |
| 1 egg white | 17 |
| 1 cup broccoli | 30 |
| Sauce | 50 |
| Total per serving | 942 |
To make:
1. Coat chicken pieces with flour, egg white, and sliced almonds. Bake at 400°F for 15 minutes.
2. Meanwhile, whisk sauce ingredients: 1 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 tsp honey.
3. Add baked chicken and broccoli to sauce and toss to coat.
Lighter Stir-Fried Almond Chicken
| Ingredients | Calories |
|---|---|
| 1 lb chicken breast, sliced | 420 |
| 1 tbsp canola oil | 124 |
| 1 cup broccoli | 30 |
| 1/2 red bell pepper | 20 |
| 2 tbsp sliced almonds | 112 |
| Sauce | 40 |
| 1/4 cup chicken broth | 4 |
| Total per serving | 750 |
To make:
1. Heat oil in pan. Stir-fry chicken and vegetables 5-7 minutes until chicken is cooked.
2. Whisk sauce ingredients: 2 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 tsp honey.
3. Add sauce mixture and almonds to pan and cook 1-2 minutes more.
Conclusion
Chinese almond chicken provides a savory mixture of crunchy, nutty flavors coated in a sweet sauce. A typical serving contains 640-790 calories, mainly from the fried chicken and oil- and sugar-laden sauce. You can reduce the calorie count by baking instead of frying, using lighter batter, decreasing the oil and sugar, and adding more vegetables. While high in calories, almond chicken also supplies important nutrients like protein, iron, zinc and selenium when prepared with wholesome ingredients. With some simple tweaks, you can enjoy lighter versions of this Chinese restaurant favorite at home.