1 serving (medium) of Sweet and Sour Chicken (180 g) has 378 calories. That works out to 210 calories per 100 g. It contains 39.6 g of carbs, 20.7 g of protein, 14.8 g of fat and 2 g of fiber. Its 5.8 mg of B3 covers 36% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Sweet and Sour Chicken?

Sweet and Sour Chicken is a popular Chinese-American takeout dish, drawing on sweet-and-sour flavours associated with Chinese cooking. Bite-sized chicken is usually coated and fried, then tossed in a glossy sauce; pineapple, bell pepper and onion are common additions. It is often served over or alongside rice.

The crisp chicken contrasts with a sticky sauce that balances sweetness with a sharp tang. The chicken provides protein, while frying and the sweet sauce make the dish more energy-dense than a simple grilled chicken meal. For a lighter plate, pair a modest portion with plenty of vegetables, or keep some sauce on the side.

Sweet and Sour Chicken Nutrition Facts

Selected: 100 g

210

KCAL / 100G

Carbs

22g

· 8% DV

Protein

11.5g

· 23% DV

Fat

8.2g

· 11% DV

Fiber

1.1g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 42% · Protein 22% · Fat 36%

Sweet and Sour Chicken Vitamins & Minerals

Vitamins

3.2mg · 20% DV

0.7mg · 14% DV

0.23mg · 14% DV

0.09mg · 7% DV

Minerals

Sodium

440mg · 19% DV

Phosphorus

120mg · 17% DV

Selenium

7µg · 13% DV

Zinc

1mg · 9% DV

How Nutritious Is Sweet and Sour Chicken?

Nutrient density

Medium

35/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

42/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Sweet and Sour Chicken Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sweet and Sour Chicken

To burn the 210 calories in 100 g:

🚶

52min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

29min

Cycling

🏊

24min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sweet and Sour Chicken Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Sweet and Sour Chicken Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy yes

Sesame free

Which Diets Is Sweet and Sour Chicken Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Sweet and Sour Chicken Fat Profile

SATURATED

1.8g

MONOUNSATURATED

2.7g

POLYUNSATURATED

2.1g

⚖️

Omega 6:3 ratio 9:1

Above the ideal 4:1 (9:1).

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Frequently Asked Questions About Sweet and Sour Chicken

What is Sweet and Sour Chicken made of?

Sweet and Sour Chicken is made with bite-sized chicken pieces, a tangy, sweetened sauce, and often vegetables such as bell peppers and onion. Many versions include pineapple. The coating and exact sauce ingredients vary between restaurants and home recipes.

Is Sweet and Sour Chicken actually Chinese?

Sweet and Sour Chicken is based on Chinese sweet-and-sour cooking, but the familiar battered, deep-fried version with a bright, thick sauce is especially associated with Chinese-American takeout. Recipes vary widely, and it is not one single traditional dish across China.

Why does Sweet and Sour Chicken get soggy?

Sweet and Sour Chicken gets soggy when the crisp coating sits in the sauce, which quickly softens it. For a crunchier result, keep the sauce separate until serving and avoid piling freshly fried chicken pieces on top of one another.

Which cut of chicken is best for Sweet and Sour Chicken?

Boneless chicken breast is a common choice for Sweet and Sour Chicken because it is easy to cut into even, bite-sized pieces. Boneless thighs work well too and tend to stay juicier; whichever cut you use, keep the pieces similar in size for even cooking.

Does Sweet and Sour Chicken have to contain pineapple?

No, pineapple is optional in Sweet and Sour Chicken. It adds juicy sweetness and is common in many takeout-style versions, but the dish can be made without it. Bell peppers and onion provide plenty of texture and flavor on their own.

What goes well with Sweet and Sour Chicken?

Steamed rice is a classic side for Sweet and Sour Chicken because it soaks up the sauce without competing with its bold flavor. You can also serve it with noodles or a simple vegetable side for a more complete meal.

How do you make Sweet and Sour Chicken sauce from scratch?

A basic Sweet and Sour Chicken sauce combines vinegar, a sweetener, ketchup or another tomato-based ingredient, and soy sauce. Simmer the mixture, then thicken it with a little cornstarch mixed with cold water so it turns glossy rather than lumpy.

Can you bake or air-fry Sweet and Sour Chicken instead of deep-frying it?

Yes, you can bake or air-fry Sweet and Sour Chicken for a less oily version. Arrange the coated chicken in a single layer and turn or shake it partway through cooking. Toss it with the sauce just before serving to help preserve the crisp coating.

How long does leftover Sweet and Sour Chicken last in the fridge?

Leftover Sweet and Sour Chicken keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it within two hours of cooking, then reheat until steaming hot. The chicken will usually be softer after storage, especially if it was already mixed with sauce.

Is Sweet and Sour Chicken spicy?

Sweet and Sour Chicken is usually not spicy; its characteristic taste is a balance of sweet and tangy. Some restaurants add chili, so the heat can vary. At home, leave out chili for a mild dish or add it to taste.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026