⏱ 35 min total

Healthy Sesame Chicken

Name: Healthy Sesame Chicken
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: 2 tbsp Chicken broth; ¼ tbsp Brown sugar; ½ tbsp Sesame oil; ½ clove Garlic; ¼ tbsp Tamari soy sauce; ¼ tbsp Distilled vinegar; ¼ lb Chicken breast; ¼ tsp Salt; ¼ tsp Black pepper; ½ tbsp All-purpose flour; ¼ tbsp Olive oil; ¼ tbsp Sesame seeds

Per 1 serving · 174 g · 12 ingredients

Calories

271

14%
of a 2,000 cal day

Protein
27g
41% of calories
Carbs
6.9g
10% of calories
Fat
14g
48% of calories

Portion

✓ Protein-dense

At a glance

One serving of Healthy Sesame Chicken (174 g) has 271 calories, with 27 g of protein, 6.9 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (55% DV), niacin (72% DV) and Vitamin B6 (75% DV). Keep an eye on sodium and cholesterol, which provide 42% and 28% of the daily value.

Per 100 g

156cal

medium energy density

Protein per 100 cal

10g

Net carbs

carbs minus fiber

Fiber

0.6g

2.4 g sugar

High in

20%+ of the daily value

Protein55%
Niacin72%
Vitamin B675%
Pantothenic acid35%
Phosphorus39%
Selenium51%

Good source of

10–19% of the daily value

Thiamine10%
Riboflavin (B2)16%
Vitamin B1211%
Choline18%
Iron13%
Magnesium11%

Watch

20%+ of the daily value

Sodium42%
Cholesterol28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 25 min

1
Preheat the oven to 400°F. In a bowl, whisk together the chicken broth, brown sugar, 1 tablespoon sesame oil, garlic, soy sauce, and vinegar. Set aside.
2
Heat a large oven-proof skillet over medium-high heat. Toss the chopped chicken with salt, pepper, and flour.
3
Add olive oil and the remaining tablespoon of sesame oil to the skillet. Once hot, add the chicken in a single layer. Cook until seared and golden on one side, then flip and cook until golden again, about 2-3 minutes.
4
Pour the chicken broth mixture over the chicken and toss to coat. Turn off the heat and place the skillet in the oven. Bake for 20 minutes.
5
Remove from the oven and sprinkle with sesame seeds. Serve with your choice of vegetables and rice, if desired.

Vitamins & minerals

Amounts for 1 serving (174 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	8 μg	1%
Vitamin C	1 mg	1%
Vitamin D	0 μg	0%
Vitamin E	1 mg	8%
Vitamin K	4 μg	3%
Thiamine	0.1 mg	10%
Riboflavin (B2)	0.2 mg	16%
Niacin	11 mg	72%
Vitamin B6	1 mg	75%
Folate (B9)	15 μg	4%
Vitamin B12	0.3 μg	11%
Pantothenic acid	2 mg	35%
Choline	97 mg	18%

Minerals

Nutrient	Amount	% Daily Value
Calcium	39 mg	4%
Iron	1 mg	13%
Potassium	445 mg	9%
Magnesium	44 mg	11%
Phosphorus	275 mg	39%
Zinc	1 mg	9%
Copper	0.1 mg	15%
Manganese	0.2 mg	10%
Selenium	28 μg	51%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0.1 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	2 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0.1 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	4 g	—
Proline	1 g	—
Retinol	8 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 271 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

51min
Walking (3.5 mph)
32min
Cycling (moderate)
23min
Running (6 mph)
38min
Swimming laps

Common questions

How many calories are in Healthy Sesame Chicken?

One serving of Healthy Sesame Chicken (1 serving) has 271 calories, which works out to 156 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Healthy Sesame Chicken high in protein?

Yes. It has 27 g of protein per serving, and 41% of its calories come from protein (10 g of protein per 100 calories).

Is Healthy Sesame Chicken keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 10% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Healthy Sesame Chicken?

955 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Healthy Sesame Chicken?

2.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (174 g)

Calories271

% Daily Value*

Total fat 14g	18%
Saturated fat 2.2g	11%
Trans fat 0g
Cholesterol 83mg	28%
Sodium 955mg	42%
Total carbohydrate 6.9g	3%
Dietary fiber 0.6g	2%
Total sugars 2.4g
Protein 27g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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