Is sesame chicken high in calories? The surprising truth about your takeout favorite

November 25, 2025 •

3 min read

A typical restaurant order of sesame chicken can contain over 1,500 calories, making it a surprisingly high-calorie dish. Understanding what contributes to this high count is the first step toward enjoying this takeout classic in a healthier way.

Quick Summary

Restaurant sesame chicken is calorie-dense due to deep-frying and high-sugar sauces, contrasting sharply with healthier homemade versions that use alternative cooking methods and ingredients.

Key Points

Deep-fried Dilemma: Takeout sesame chicken is almost always deep-fried, massively increasing its calorie and fat content before the sauce is even added.
Sugar Shock: The signature sweet sauce often contains large amounts of added sugar and honey, which adds hundreds of empty calories.
Homemade Advantage: Cooking sesame chicken at home allows for total control over ingredients and cooking methods, drastically reducing calories.
Smart Swaps: Use low-sodium soy sauce, healthier sweeteners, and lean chicken breast to trim calories without sacrificing flavor.
Bake or Air Fry: Alternatives to deep-frying, like baking or using an air fryer, can deliver a crispy texture with much less oil.
Add Veggies: Incorporating stir-fried vegetables can increase fiber and nutrient density, making the meal more filling and nutritious.

Decoding Sesame Chicken: The Calorie Culprits

For many, sesame chicken is a beloved Chinese-American comfort food, but its delicious flavor comes with a significant caloric cost. The high-calorie nature is not inherent to chicken and sesame seeds, but rather the preparation method commonly used in restaurants. By understanding the components that drive up the calorie count, you can make more informed choices or create a better-for-you version at home.

Deep-Frying is a Major Calorie Factor

Traditional restaurant sesame chicken involves a multi-step process where bite-sized chicken pieces are coated in a flour or cornstarch batter and then deep-fried in oil until crispy. This process is one of the biggest culprits behind the dish's high fat and calorie content. During deep-frying, the chicken's breading absorbs a substantial amount of oil, adding hundreds of calories and grams of fat before the sauce is even introduced.

The Sauce is a Sugar and Sodium Bomb

Another significant source of calories comes from the thick, glossy, and sweet sesame sauce. While recipes vary, many include a generous amount of sweeteners like sugar, honey, or corn syrup. These sweeteners provide the signature sweet flavor but also contribute a large amount of carbohydrates and calories. The sauce is also often high in sodium from ingredients like soy sauce, which can contribute to other health concerns.

Restaurant vs. Homemade: A Calorie Comparison

To truly grasp the calorie difference, let's compare a standard takeout portion with a leaner, homemade alternative.


Feature	Takeout Sesame Chicken	Homemade (Healthy) Sesame Chicken
Calories (per serving)	1,500+ (one order, no rice)	~500 (one serving, with rice)
Cooking Method	Deep-fried, heavily battered	Pan-seared, baked, or air-fried
Sauce Ingredients	High-sugar, high-sodium sauces	Low-sodium soy sauce, low-calorie sweeteners
Total Fat	High (around 78g per order)	Much lower (around 16g per serving)
Total Sugars	High (around 87g per order)	Reduced dramatically (around 2g per serving)

How to Make Healthier, Lower-Calorie Sesame Chicken

Creating a healthier version of sesame chicken at home is straightforward and allows you to enjoy the same delicious flavors with a fraction of the calories and fat. Making intentional ingredient substitutions and altering the cooking process can result in a meal that is both satisfying and nutritious.

Here are some key steps and tips for a healthier recipe:

Choose Leaner Protein: Opt for boneless, skinless chicken breast instead of fattier cuts. It's a lean protein source that keeps calories in check.
Ditch the Deep-Fryer: Instead of deep-frying, try pan-searing the chicken in a small amount of oil, baking it in the oven, or using an air fryer. These methods can produce a satisfyingly crispy exterior without the excess oil.
Control the Sauce: Reduce the amount of sugar or use a lower-calorie, natural sweetener like monk fruit or honey in moderation. Use low-sodium soy sauce or alternatives like coconut aminos to lower the sodium content.
Thicken Wisely: Use a cornstarch or arrowroot slurry to thicken the sauce instead of relying on thick, sugar-laden ketchup or brown sugar.
Pile on the Veggies: Bulk up your meal and add nutrients by including stir-fried vegetables like broccoli, bell peppers, and onions. This increases fiber and volume, making you feel full longer.

Conclusion: Savor Smarter, Not Less

Is sesame chicken high in calories? The answer is a definitive yes for restaurant versions, largely due to deep-frying and high-sugar sauces. However, this does not mean you have to give up this dish entirely. By taking control of the cooking process at home, you can significantly reduce the caloric and fat content while still enjoying the rich, savory-sweet flavor profile. Making simple swaps like baking instead of frying and reducing sugar in the sauce transforms this indulgent dish into a healthier, guilt-free meal. Whether you're watching your weight or simply seeking a more nutritious diet, a homemade version is the perfect solution. To find a great starting point for a healthier version, check out the recipe over at Skinnytaste for an excellent lower-calorie take on this classic.

Frequently Asked Questions

A single takeout order of sesame chicken can contain well over 1,500 calories, often without including the rice that is typically served with it.

The high calorie count is primarily due to two factors: the deep-frying process, where the chicken is battered and fried in oil, and the high-sugar content of the sweet, sticky sauce.

Yes, homemade sesame chicken is almost always healthier because you can control the ingredients and cooking methods, opting for less oil and sugar compared to restaurant preparation.

Healthy homemade recipes often swap deep-frying for baking or pan-searing, use lean chicken breast, and incorporate low-sodium soy sauce and lower-calorie sweeteners to reduce the sugar and fat content.

Yes, using an air fryer or baking the chicken after coating it lightly in cornstarch can achieve a satisfyingly crispy exterior with much less oil and fewer calories.

To reduce sauce calories, use low-sodium soy sauce, opt for a small amount of natural sweetener like honey or monk fruit, and thicken with a simple cornstarch slurry.

Yes, adding vegetables like broccoli, bell peppers, or carrots increases the dish's fiber, vitamin, and nutrient content, adding bulk to make the meal more filling and balanced.