Is Orange Chicken Healthier Than Sesame Chicken? A Detailed Look

December 9, 2025 •

3 min read

According to nutritional data, a 100g serving of sesame chicken has slightly more calories (293 kcal) than orange chicken (262 kcal), but the overall healthiness of each dish largely depends on the preparation method and restaurant. While both are typically battered, deep-fried, and coated in a sugary sauce, minor nutritional variations exist, and the healthiest option is often the one you modify at home.

Quick Summary

This article compares the nutritional profiles of orange chicken and sesame chicken, detailing their calories, fat, sugar, and sodium content. It explains how preparation methods significantly impact health metrics and offers practical tips for making a healthier choice, whether dining out or cooking at home.

Key Points

Nutritional Differences are Small: Overall calorie, fat, and sugar counts are comparable, with restaurant-style sesame chicken often having slightly higher calorie and fat content.
Sauce Content Varies: Orange chicken typically contains more sodium, while sesame chicken often has a higher total fat and carb count due to the sauce and preparation.
Preparation is Key: The cooking method—especially deep-frying—has a larger impact on health than the type of sauce. Healthier versions can be made at home by baking or pan-frying.
High in Sugar and Fat: Both dishes, particularly in their takeout versions, are high in both sugar and fat, making them less ideal for weight-conscious diets.
Choose Homemade for Best Results: Controlling ingredients like oil, sugar, and sodium in a homemade recipe is the most effective way to make either orange or sesame chicken a healthy meal choice.
Don't Overlook Sodium: Orange chicken often has a higher sodium content than sesame chicken, which is a key factor for those monitoring salt intake.

Comparing the Basics: Calories, Carbs, and Fat

When evaluating whether orange chicken is healthier than sesame chicken, it's crucial to look beyond the perceived differences in flavor. Both are Chinese-American dishes that typically involve the same core components: battered, deep-fried chicken smothered in a sweet sauce. The primary nutritional variations come from the sauces and preparation techniques used by different restaurants, which can lead to surprisingly different outcomes in terms of fat and sugar content.

The Sauce Is the Secret

The distinct flavors of orange and sesame chicken come from their respective sauces, and these sauces account for the main nutritional differences. Orange chicken sauce gets its tangy flavor from orange juice and zest, often with significant amounts of added sugar for sweetness. Sesame chicken's sauce is typically soy-sauce-based, with sesame oil and brown sugar, resulting in a savory-sweet, nutty profile.

Orange Chicken Sauce: Relies heavily on orange juice, sugar, and seasonings. The sugar content can be very high, contributing significantly to the dish's overall caloric load.
Sesame Chicken Sauce: Uses soy sauce as a base, with sesame oil and sugar. Some versions may contain more fat due to the added oils. The sodium content can also be a concern depending on the soy sauce used.

Impact of Preparation Method

Restaurant versions of both dishes are notoriously high in calories, sodium, and fat, primarily because the chicken is deep-fried. This process adds a significant amount of oil and fat that a home-cooked, lighter version would avoid. A healthier alternative involves pan-frying, air-frying, or baking the chicken to reduce the amount of added fat. The sauce can also be made with less sugar and lower-sodium ingredients.

The Healthiest Choice: A Comparison Table

This table outlines the general nutritional differences based on standard restaurant preparations. It's important to note that these values can vary widely depending on the restaurant and recipe.


Nutritional Aspect	Orange Chicken (per 100g)	Sesame Chicken (per 100g)	Notes
Calories	~262 kcal	~293 kcal	Sesame is slightly higher in calories.
Carbohydrates	~22.5g	~26.9g	Sesame typically has more carbs.
Fats	~12.7g	~14.25g	Sesame is generally higher in fat.
Saturated Fat	Roughly equal	Roughly equal	Both are high in saturated fat.
Protein	~14.5g	~14.5g	Protein content is very similar.
Sodium	~553mg	~482mg	Orange chicken tends to be saltier.

Making Healthier Choices

While neither traditional restaurant dish is a health food, you can make smarter decisions based on what you prioritize. The most significant gains, however, come from modifying the cooking process. For example, using leaner chicken breast, opting for pan-frying or baking instead of deep-frying, and reducing the sugar and sodium in the sauce can make a massive difference. Serving the dish with brown rice and steamed vegetables can also boost fiber and nutrient intake.

Customizing at Home

Control the Sugar: Substitute some of the sugar with a natural sweetener like honey or maple syrup, or use less altogether.
Reduce Sodium: Use low-sodium soy sauce or alternatives like coconut aminos.
Change the Cooking Method: Bake or air-fry the chicken instead of deep-frying to cut down on fat and calories.
Add Vegetables: Bulk up the meal with bell peppers, broccoli, or snow peas to increase fiber and nutrient content.

Conclusion: The Bottom Line on Orange vs. Sesame Chicken

Ultimately, there is no significant 'winner' in the debate over whether orange chicken is healthier than sesame chicken, as both are generally high in calories, sugar, and fat when ordered from a restaurant. While nutritional breakdowns show minor differences (sesame chicken often having slightly more fat and calories per 100g, and orange chicken being saltier), the preparation method is the biggest determinant of health. For a truly healthier option, consider making a homemade version where you can control the ingredients and cooking process. Instead of fixating on which takeout dish is marginally better, focus on making small, healthier adjustments to your overall diet. For a wealth of healthier, low-calorie recipes, visit Skinnytaste.

Frequently Asked Questions

Generally, restaurant-style sesame chicken is slightly higher in calories than orange chicken, averaging around 293 kcal per 100g compared to orange chicken's 262 kcal per 100g.

Yes, sesame chicken typically has a slightly higher fat content per 100g than orange chicken, though both are often high in saturated fat due to deep-frying.

Both dishes are high in sugar, but the exact amount varies significantly by restaurant. Sesame chicken often has a higher carbohydrate count, which includes a lot of sugar.

To make orange chicken healthier, use a lean protein like chicken breast, bake or air-fry it instead of deep-frying, and prepare a sauce with fresh orange juice and zest while using less sugar and low-sodium soy sauce.

For a healthier, lower-sodium alternative to soy sauce in sesame chicken, you can use coconut aminos or a tamari that is specifically labeled as low-sodium.

The nutritional differences are minor enough that the cooking method and portion size have a much greater impact on overall health than the choice between orange and sesame chicken. Both should be consumed in moderation.

Yes, adding plenty of vegetables like broccoli, bell peppers, or snow peas is an excellent way to boost fiber, vitamins, and minerals, making the meal more balanced.