Calorie Count for TGI Fridays Sesame Chicken
The most commonly ordered version of TGI Fridays' sesame chicken is the "Fridays Signature Whiskey-Glazed Sesame Chicken Strips" appetizer. The company's nutritional guide lists this appetizer as containing 810 calories per serving. It is important to note that this figure represents the full appetizer portion and does not include any potential dipping sauces or additional side items, which would increase the total calorie count.
Nutritional Breakdown for the Whiskey-Glazed Appetizer
Beyond the total calorie count, the macronutrient breakdown reveals why this dish is so high in energy. The appetizer's components contribute significantly to its overall nutritional profile.
- Carbohydrates: The appetizer contains a very high 119 grams of carbohydrates, which is largely attributed to the sugary glaze and breading on the chicken strips. This amount represents a substantial portion of a person's daily recommended carb intake.
- Fat: There are 22 grams of total fat, with 4 grams being saturated fat. The fat content comes from the frying process and the ingredients in the glaze.
- Protein: The dish provides a respectable 38 grams of protein, a result of the chicken content.
- Sugar: The whiskey-glaze is particularly high in sugar, contributing 115 grams to the overall total. This is an extremely high amount and a major contributor to the dish's calorie density.
- Sodium: The sodium content is also high, at 1830 mg. This is 80% of the daily recommended value, making it a significant contributor to a person's daily sodium limit. The high sodium can be attributed to the seasoning and the preparation of the chicken strips.
Factors That Influence Calorie Count
Several factors can affect the total calorie count, and it is crucial to pay attention to them when ordering.
- Portion Size: TGI Fridays also offers a smaller portion of the same dish as an 'Add-On' to another meal. This smaller version is listed at 390 calories, which provides a more manageable, though still significant, calorie count for those looking to moderate their intake.
- Restaurant Location: It is also worth noting that nutritional values can vary by country. For example, the UK menu lists a version of their Sesame Chicken Strips at 504 kcal, which is significantly lower than the US appetizer.
- Preparation Method: The way the chicken is prepared, particularly the amount of oil used for frying, can influence the final calorie count. The sauce is another variable, and while the listed value includes it, adding extra sauce would increase the sugar and calorie content.
Comparison of Sesame Chicken Variations
To highlight the differences in calorie and nutritional content, here is a comparison table of various TGI Fridays sesame chicken options found in different nutritional databases.
| Item | Calories | Total Fat | Total Carbs | Sugar | Protein |
|---|---|---|---|---|---|
| Signature Whiskey-Glazed Appetizer (US) | 810 | 22g | 119g | 115g | 38g |
| Add On, Whiskey-Glazed (US) | 390 | 12g | 49g | 47g | 26g |
| Fridays™ Sesame Chicken Strips (UK) | 504 | (not specified) | (not specified) | (not specified) | (not specified) |
Healthier Strategies for Enjoying TGI Fridays Sesame Chicken
For those who love the taste but are concerned about the high calories, sugar, and sodium, here are some strategies:
- Share the Dish: As a large appetizer, the 810-calorie portion is meant to be shared. By splitting it with friends or family, you can significantly reduce your individual portion and calorie intake.
- Order as an 'Add-On': If available, opt for the smaller 'Add-On' portion. At 390 calories, it's a much more reasonable treat and less likely to derail your dietary goals.
- Request Light Sauce or Sauce on the Side: The glaze is a major source of sugar and calories. Asking for the sauce on the side allows you to control how much you consume. You can dip the chicken lightly rather than having it fully coated.
- Pair with Lighter Sides: If the appetizer is your main meal, choose a healthier side instead of fries or other calorie-dense options. A side salad with a low-fat dressing or steamed vegetables would be a better choice. TGI Fridays offers a full nutritional guide on their website, which can help with this. For more nutritional information, check out their official nutrition page.
Conclusion
While TGI Fridays sesame chicken is a delicious and popular appetizer, it is also a very calorie-dense and high-sugar dish. The standard US appetizer contains 810 calories, but options like the smaller 'Add-On' or variations in other countries offer different nutritional profiles. By understanding the nutritional facts and implementing mindful eating strategies, you can enjoy this dish while making informed choices that align with your dietary goals. Paying close attention to portion sizes and the liberal use of sugary sauces is key to keeping your intake in check.
