General Tso’s Chicken is a prominent American Chinese takeout dish, recognized for its crispy texture and sweet, spicy glaze. Served in generous portions, it is known as an indulgent choice. The complex flavor profile comes at a significant nutritional cost, driven primarily by the preparation methods and the signature sauce. Analyzing this dish requires a close look at its caloric density and the macronutrients that contribute to its overall health profile.
The Calorie and Fat Load
The primary reason General Tso’s Chicken is a high-calorie dish is the preparation of the chicken itself. The boneless chicken pieces are coated in a cornstarch and flour batter, then deep-fried, often double-fried for maximum crispiness. This process saturates the coating with oil, dramatically increasing the fat and total calorie count.
A single restaurant serving, which can weigh over a pound, may contain upwards of 1,500 calories before factoring in any rice side dish. Much of this caloric load comes from fat, often reaching 88 grams or more in a typical order. Deep-frying also introduces potentially unhealthy fats, including saturated fats and trans fats, which are linked to elevated LDL cholesterol. This preparation fundamentally alters the nutritional makeup, making it far less healthy than a simple baked or grilled alternative.
Hidden Sugars and Sodium Content
Beyond the frying process, the signature dark, sticky sauce is the second major source of nutritional concern. This glaze contributes significantly to the dish’s simple carbohydrate and sodium totals. A single large order can contain over 60 grams of sugar, far exceeding the daily recommended limit for most adults. The high sugar content comes from ingredients like corn syrup, refined white sugar, and sometimes hoisin sauce, used to achieve the characteristic sweet and tangy profile.
Consuming this amount of sugar in one meal can lead to a rapid spike in blood glucose levels. The sodium content is equally alarming, with some restaurant portions exceeding 2,800 milligrams. Since the recommended daily intake for sodium is typically around 2,300 milligrams, a single serving can surpass this limit entirely. This excessive sodium intake can contribute to high blood pressure and increased water retention, making it a concern for cardiovascular health.
Comparing General Tso’s to Other Takeout
General Tso’s Chicken represents the high end of indulgent Chinese takeout options, often grouped with similar dishes like Orange Chicken. Orange Chicken shares a nearly identical nutritional profile, featuring battered, fried chicken tossed in a sugary sauce, with some orders approaching 1,700 calories. Other popular choices, such as Beef Lo Mein, are typically lower in calories but still present a significant sodium challenge, sometimes containing over 1,700 milligrams per serving.
For a healthier contrast, dishes prepared using steaming or light stir-frying techniques offer a much lower caloric burden. Moo Goo Gai Pan, which consists of sliced chicken and vegetables in a light white sauce, usually contains between 140 and 331 calories per serving and substantially less fat and sugar. The healthiest options, like steamed chicken with mixed vegetables, can be as low as 70 to 350 calories. This demonstrates that the preparation method is the primary determinant of the meal’s healthfulness.
Strategies for Healthier Ordering
Mitigating the nutritional drawbacks of General Tso’s Chicken focuses on controlling the frying and the sauce. A simple strategy is to split a single order into two or three smaller meals, immediately cutting the calorie, fat, sugar, and sodium intake per sitting. This practice of portion control helps manage the overall energy density of the meal.
A more direct modification is to request the sauce on the side, allowing you to dip the chicken pieces rather than having them drenched. This single action drastically reduces the amount of sugar and sodium consumed. You can also ask the restaurant to prepare the chicken steamed or lightly stir-fried instead of deep-fried, eliminating the oil-soaked breading. Choosing steamed brown rice over fried rice or lo mein noodles provides a whole grain side that adds fiber without the added fat and sodium.