General Tso's Chicken: A Top Calorie Contender
When considering which Chinese food has the most calories, General Tso's Chicken is consistently at the top of the list for many American-style Chinese restaurants. This dish typically involves breaded, deep-fried chicken pieces coated in a sugary, sweet, and spicy sauce. A single large order can contain approximately 1,500 calories and an excessive amount of sodium and fat. The combination of the deep-fried coating and the calorie-dense sauce is the primary reason for its high energy content.
Why Sauces and Deep-Frying Pack on the Calories
Many popular Westernized Chinese dishes, including General Tso's, get their flavor and high calorie count from specific preparation methods. The heavy sauces are often thickened with cornstarch and loaded with sugar, while deep-frying adds a substantial amount of fat. This contrasts sharply with traditional Chinese cooking, which often relies on lighter techniques like steaming, poaching, or stir-frying with minimal oil. The adaptation of these dishes for Western tastes has prioritized rich, savory-sweet flavors, resulting in a higher calorie density.
High-Calorie Appetizers and Sides
It's not just the main courses that can contribute significantly to a meal's total calories. Appetizers and sides, particularly those that are deep-fried or drenched in oil, can quickly add up.
The following starters are known to be particularly calorie-dense:
- Fried Rice: A staple side dish, fried rice is made by stir-frying cooked white rice in oil with other ingredients like egg and vegetables. A large portion can contain up to 850 calories or more, depending on the amount of oil and added meats.
- Egg Rolls and Spring Rolls: These appetizers are wrapped in dough and deep-fried, with two egg rolls alone potentially adding over 200 calories and 10 grams of fat. Dipping sauces can add even more sugar.
- Crab Rangoon: With its cream cheese and deep-fried wonton wrapper, this appetizer is a calorie and fat-laden starter.
- Lo Mein: While noodles themselves aren't inherently bad, restaurant-style lo mein noodles are often stir-fried in large amounts of oil and soaked in heavy sauce, leading to a high-calorie and high-carb count.
Calorie Comparison Table: High vs. Low Options
To make more informed choices, it's helpful to see how common high-calorie dishes compare to healthier, lower-calorie alternatives. These figures are estimates and can vary by restaurant and portion size.
| High-Calorie Dish (per order) | Estimated Calories | Healthier Alternative (per serving) | Estimated Calories |
|---|---|---|---|
| General Tso's Chicken | 1,500+ | Steamed Chicken with Vegetables | ~700 |
| Fried Rice (Large) | 850-1,500 | Steamed Brown Rice (1 cup) | ~215 |
| Sweet and Sour Pork | 800+ | Steamed Fish or Shrimp | Lower, depends on prep |
| Lo Mein (Large) | 1,000+ | Wonton Soup (broth-based) | <100 (per cup) |
| Egg Rolls (2 rolls) | 440+ | Fresh Spring Rolls | Significantly lower |
How to Make Healthier Chinese Food Choices
Navigating a Chinese takeout menu doesn't have to be a minefield of high-calorie options. Here are several strategies for reducing your calorie intake while still enjoying the flavors of Chinese cuisine:
- Request steamed preparation: Ask for your dishes to be steamed instead of fried. Many restaurants can accommodate this for chicken, fish, and vegetable dishes.
- Sauce on the side: Requesting sauces on the side gives you control over how much you add, helping to manage sugar and fat intake.
- Opt for clear broth soups: Choose broth-based soups like wonton or egg drop soup instead of deep-fried appetizers like egg rolls or crab rangoon.
- Select steamed rice: Steamed rice is a much lower-calorie alternative to egg fried rice.
- Fill up on vegetables: Choose dishes with a high ratio of vegetables, or ask for extra vegetables to increase fiber and satiety.
- Practice portion control: Westernized Chinese restaurants often serve very large portions. Consider saving half for another meal to manage your calorie intake.
- Use chopsticks: Using chopsticks can help slow down the speed at which you eat, giving your body more time to register when it's full.
For more information on making healthy choices at Chinese restaurants, consult resources like WebMD.
Conclusion
In the final analysis, dishes like General Tso's chicken, fried rice, and various deep-fried appetizers typically have the most calories in American-style Chinese restaurants. This is primarily due to deep-frying techniques and the use of heavy, sugary sauces, which differ from traditional Chinese cooking methods. However, by making simple, informed choices like opting for steamed preparations, requesting sauces on the side, and being mindful of portion sizes, it is entirely possible to enjoy delicious Chinese food while controlling your calorie intake.
