How Many Calories Are in Honey Sesame Chicken?

December 24, 2025 •

3 min read

The calorie count for a single serving of Honey Sesame Chicken can range dramatically, from approximately 340-420 for a restaurant portion to over 600 calories for a larger or more traditional homemade version, especially when paired with a side of rice. The significant variation is primarily due to the cooking method and ingredients used in the sauce.

Quick Summary

The calories in Honey Sesame Chicken vary significantly by source, ranging from 340 to over 600 per serving based on if it's restaurant takeout, a deep-fried recipe, or a lighter homemade dish. Side dishes like rice and cooking methods heavily influence the final count.

Key Points

Calorie variability: Restaurant and homemade versions of honey sesame chicken have vastly different calorie counts, often ranging from 400 to over 600 calories per serving.
Deep-frying adds calories: Traditional and takeout honey sesame chicken is often deep-fried, which significantly increases its fat and calorie content.
Sugary sauce is a factor: The high amount of honey and sugar in the sauce is a primary driver of the high carbohydrate and calorie count.
Homemade can be healthier: Making the dish at home allows for calorie reduction by pan-searing or baking the chicken, using less honey, and increasing vegetables.
Side dishes matter: Pairing honey sesame chicken with calorie-dense sides like white rice can add hundreds of calories to the total meal, making lighter sides a better choice.
Balanced nutrition is possible: Healthier homemade versions can provide a good balance of protein, carbs, and fat, making it a more nutritious meal.

Breaking Down the Calories by Source

When evaluating the calorie content of honey sesame chicken, the most critical factor is the origin of the dish—whether it's from a fast-casual restaurant, a traditional Chinese restaurant, or a healthier, home-cooked meal. The differences in preparation methods, particularly how the chicken is cooked and how the sauce is made, result in a wide calorie range.

Restaurant vs. Homemade Honey Sesame Chicken

Fast-food and traditional restaurants often prioritize a crispy texture and a rich, sweet sauce, which significantly increases the calorie count. The chicken is typically deep-fried in oil, and the sauce contains a high amount of sugar and sodium. For instance, a single serving of Panda Express Honey Sesame Chicken breast is listed at 420 calories, and that doesn't include the side of rice. A version with rice could exceed 800 calories. Conversely, a homemade version, particularly one focused on health, can be much lower in calories. Recipes can be designed to use less sugar and oil while still delivering a flavorful dish, with some versions falling in the 300-500 calorie range.

Comparison: Honey Sesame Chicken Calories

The following table illustrates how the calorie and macronutrient profile can differ based on preparation style. These are approximate values and can vary by specific recipe or restaurant.


Feature	Panda Express (Approx.)	Traditional Homemade (Approx.)	Healthy Homemade (Approx.)
Calories	420	642	~372
Fat	22g	16g	8g
Saturated Fat	4g	3g	1g
Carbohydrates	40g	76g	43g
Sugar	19g	26g	17g
Protein	16g	46g	32g

How to Reduce Calories in Your Honey Sesame Chicken

Making a healthier version of this dish at home is simpler than you might think. By adjusting a few key ingredients and techniques, you can significantly reduce the calorie count without sacrificing flavor.

Here are some tips for a healthier honey sesame chicken:

Swap cooking methods: Instead of deep-frying, pan-sear or bake the chicken. Pan-searing with a tablespoon or two of avocado oil provides crispness with far less oil. Baking the chicken after coating it in cornstarch and spices also creates a satisfying texture.
Choose lean protein: Use boneless, skinless chicken breast instead of fattier chicken thighs to reduce overall fat content.
Modify the sauce: Reduce the amount of honey or use a portion of a low-calorie sweetener like monk fruit or allulose to decrease the sugar content. Using low-sodium soy sauce is another way to control the overall sodium level.
Thicken with caution: A cornstarch slurry is used to thicken the sauce, but you only need a small amount. Using too much can add unnecessary carbs. Many recipes suggest just one tablespoon of cornstarch mixed with a tablespoon of water.
Load up on vegetables: Bulk up the meal with non-starchy vegetables like broccoli, bell peppers, and snap peas. This adds fiber and nutrients while making the meal more filling. You can toss the veggies into the pan with the chicken towards the end of cooking.
Consider the side dish: Opt for cauliflower rice or a large portion of steamed vegetables instead of traditional white or brown rice to cut carbohydrates and calories from your meal.

The Role of Ingredients in Calorie Count

The specific ingredients used in the sauce and for preparing the chicken directly impact the final nutritional profile. The high sugar content from the honey and the calorie-dense oil used for deep-frying are the main contributors to a high-calorie dish. While honey is a natural sweetener, it is still a significant source of sugar and calories. Traditional fried chicken soaks up large quantities of oil, adding substantial calories and fat. Making intentional ingredient substitutions is the most effective way to manage the calories in your honey sesame chicken.

For more information on preparing heart-healthy meals, consult resources like the American Heart Association.

Conclusion

Ultimately, the number of calories in honey sesame chicken is not a fixed number but a variable influenced heavily by preparation method and ingredient choices. While restaurant versions can be calorie-dense due to deep-frying and sugary sauces, a mindful homemade approach allows for a much lighter and healthier dish. By opting for leaner chicken, pan-searing or baking instead of frying, and moderating the sugar in the sauce, you can create a delicious meal that aligns with your health goals.

Frequently Asked Questions

According to nutritional data, a single order of Panda Express Honey Sesame Chicken Breast contains approximately 420 calories. This figure does not include the side dish, which can add significant calories.

The healthiness depends heavily on preparation. Both restaurant versions are often deep-fried with high-sugar sauces. However, a homemade honey sesame chicken can be made much healthier than a standard orange chicken recipe by reducing sugar and oil.

To reduce calories, use boneless, skinless chicken breast, pan-sear or bake the chicken instead of deep-frying, reduce the amount of honey or use a low-calorie alternative, and serve with extra vegetables instead of rice.

The calorie difference can be substantial. Deep-frying adds a large amount of fat and calories from the oil absorbed by the chicken. Baking or pan-searing uses significantly less oil, leading to a much lower calorie count for the same amount of chicken.

Excellent low-calorie side dish options include steamed broccoli, snap peas, bell peppers, or cauliflower rice. These add fiber and nutrients without the high carbohydrate load of traditional white rice.

While honey is a natural sweetener, it is still a source of sugar and calories. Using honey does not automatically make a dish healthy if it's used in large quantities. Moderation is key for both honey and refined sugar.

Yes, many homemade recipes can be made gluten-free by substituting soy sauce with gluten-free tamari or coconut aminos, and using cornstarch or arrowroot flour instead of wheat flour for the coating.