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Sweet and Sour Chicken⏱ 92 min total
Recipes

Sweet and Sour Chicken

Per 1 serving · 273 g · 11 ingredients

Calories
590
30%
of a 2,000 cal day
  • Protein
    30g
    20% of calories
  • Carbs
    72g
    50% of calories
  • Fat
    19g
    30% of calories
Portion

At a glance

One serving of Sweet and Sour Chicken (273 g) has 590 calories, with 30 g of protein, 72 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (59% DV), Vitamin E (28% DV) and riboflavin (b2) (25% DV). Keep an eye on sodium and cholesterol, which provide 24% and 59% of the daily value.

Per 100 g
216cal
medium energy density
Protein per 100 cal
5g
Net carbs
72g
carbs minus fiber
Fiber
0.5g
38 g sugar

High in

20%+ of the daily value

  • Protein59%
  • Vitamin E28%
  • Riboflavin (B2)25%
  • Niacin71%
  • Vitamin B678%
  • Pantothenic acid42%

Good source of

10–19% of the daily value

  • Vitamin B1219%
  • Iron17%
  • Potassium11%
  • Magnesium10%
  • Zinc11%
  • Copper15%

Watch

20%+ of the daily value

  • Sodium24%
  • Cholesterol59%

Ingredients

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

Directions

Prep 20 minCook 72 min
  1. 1

    Preheat the oven to 325°F.

  2. 2

    Cut the chicken breasts into 1-inch pieces. Season with salt and pepper. Place the cornstarch in a gallon-sized ziploc bag. Add the chicken to the bag with the cornstarch and seal, tossing to coat.

  3. 3

    Whisk the eggs together in a shallow pie plate. Heat the oil in a large skillet over medium heat until very hot and rippling. Dip the cornstarch-coated chicken pieces in the egg, then place them carefully in a single layer in the hot skillet.

  4. 4

    Cook for 20-30 seconds on each side until the crust is golden but the chicken is not fully cooked through. Transfer the chicken pieces to a 9X13-inch baking dish in a single layer and repeat with the remaining chicken.

  5. 5

    Mix the sugar, ketchup, vinegar, soy sauce, and garlic powder together in a medium bowl and pour over the chicken. Bake for one hour, turning the chicken once or twice to coat evenly with sauce.

  6. 6

    Serve hot.

Vitamins & minerals

Amounts for 1 serving (273 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A55 μg
6%
Vitamin C2 mg
3%
Vitamin D0.5 μg
3%
Vitamin E4 mg
28%
Vitamin K1 μg
1%
Thiamine0.1 mg
9%
Riboflavin (B2)0.3 mg
25%
Niacin11 mg
71%
Vitamin B61 mg
78%
Folate (B9)25 μg
6%
Vitamin B120.5 μg
19%
Pantothenic acid2 mg
42%
Choline171 mg
31%

Minerals

NutrientAmount% Daily Value
Calcium27 mg
3%
Iron1 mg
17%
Potassium513 mg
11%
Magnesium43 mg
10%
Phosphorus312 mg
45%
Zinc1 mg
11%
Copper0.1 mg
15%
Manganese0.2 mg
7%
Selenium35 μg
64%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.3 g—
Alpha carotene0 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene0.1 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride3 μg—
Fructose1 g—
Galactose0 g—
Glucose2 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene2,506 μg—
Lysine3 g—
Maltose0.3 g—
Methionine1 g—
Monounsaturated fats12 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol48 μg—
Serine1 g—
Starch0 g—
Sucrose38 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.4 g—
Total omega 63 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30.5 μg—

Burning 590 calories

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

  • 112min
    Walking (3.5 mph)
  • 71min
    Cycling (moderate)
  • 49min
    Running (6 mph)
  • 83min
    Swimming laps

Common questions

How many calories are in Sweet and Sour Chicken?

One serving of Sweet and Sour Chicken (1 serving) has 590 calories, which works out to 216 calories per 100 g. That is about 30% of a 2,000-calorie day.

Is Sweet and Sour Chicken high in protein?

It provides a solid 30 g of protein per serving (59% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Sweet and Sour Chicken keto-friendly?

It is hard to fit into a strict keto diet. One serving has 72 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sweet and Sour Chicken?

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

How much sugar is in Sweet and Sour Chicken?

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

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