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Is General Tso sauce good for you?

General Tso’s chicken is a popular Chinese takeout dish that consists of deep-fried chicken coated in a sweet, tangy sauce. While the crispy chicken and flavorful sauce make it a go-to favorite for many, the high amounts of sugar, sodium, and fat have raised concerns about its nutritional value. This article will take a closer look at the ingredients found in General Tso sauce and examine whether enjoying this tasty dish in moderation can be part of a balanced diet.

What are the main ingredients in General Tso sauce?

While recipes can vary, the classic sweet, savory General Tso sauce is made with following key ingredients:

  • Soy sauce: Provides saltiness and umami flavor.
  • Rice vinegar: Adds tanginess and depth of flavor.
  • Sugar: Contributes sweetness to balance out salty and sour flavors.
  • Cornstarch: Thickens the sauce so it coats the chicken.
  • Chili peppers and chili paste: Brings spicy heat and flavor.
  • Garlic: Provides aromatic flavor.
  • Ginger: Adds warmth and subtle spiciness.
  • Chicken stock: Enhances flavor and moisture.
  • Sesame oil: Contributes nutty, toasted aroma.

As you can see, while soy sauce and sugar make up prominent ingredients in the sauce, there are also aromatics, spices, and vinegar that come together to create the characteristic General Tso flavor profile.

Is General Tso sauce healthy?

When examining the nutritional value of General Tso sauce, there are some pros and cons to consider:

Pros

  • Contains antioxidants from chili peppers and ginger
  • Provides some vitamins and minerals like vitamin A, iron, and calcium
  • Includes flavor from garlic, ginger and sesame oil

Cons

  • High in sodium from soy sauce
  • Contains added sugars
  • Often made with inflammatory vegetable oils like canola or corn oil

Overall, while General Tso sauce does provide some micronutrients and phytochemicals from ingredients like garlic and chili peppers, the high amounts of sodium and added sugars are concerning from a health standpoint.

How much sodium is in General Tso’s chicken?

The main source of sodium in General Tso’s chicken comes from the sauce, as soy sauce contains a very high amount of sodium.

A 3 tablespoon serving of General Tso sauce can provide:

  • Around 900-1200 mg of sodium

Pair that with the sodium naturally found in the breaded, fried chicken, and a single order of General Tso’s chicken can deliver:

  • 2000-3000 mg sodium per serving

To put this in perspective against daily recommended limits:

  • The American Heart Association recommends no more than 2300 mg sodium per day.
  • The 2015-2020 Dietary Guidelines for Americans advises limiting sodium to less than 2300 mg per day.

So in just one meal, you may be consuming your entire day’s worth of recommended sodium intake.

Does General Tso’s chicken have a lot of sugar?

General Tso sauce is meant to provide a balance of sweet and salty flavors. Sugar is added to the sauce to provide that characteristic sticky sweetness.

The amount of sugar in General Tso sauce can vary between recipes, but you can expect:

  • 2-4 tablespoons of sugar per 3 tablespoon serving of sauce
  • Equaling 9-18 grams of added sugar

The American Heart Association recommends no more than 24 grams or 6 teaspoons of added sugar per day for women and 36 grams or 9 teaspoons for men.

This means the sugar from the sauce alone could provide up to 75% of your recommended daily limit for added sugars.

Does General Tso’s chicken contain MSG?

MSG, or monosodium glutamate, is a common flavor enhancer added to Chinese food. It provides the savory umami taste.

MSG has gotten a bad reputation for being potentially harmful. However, major health organizations consider MSG safe for consumption.

That being said, General Tso’s chicken sauce may or may not contain added MSG depending on where you get it from. Some restaurants may use it while others opt for natural flavor-enhancing ingredients like soy sauce.

Is General Tso’s chicken gluten-free?

General Tso’s chicken can be made gluten-free if care is taken with the recipe:

  • Use corn starch instead of regular wheat-based starch for thickening the sauce.
  • Choose tamari instead of regular soy sauce.
  • Opt for gluten-free versions of oyster sauce and hoisin sauce.
  • Use gluten-free breadcrumbs or flour when breading the chicken.

However, most takeout and restaurant versions likely contain gluten due to use of soy sauce, wheat-based thickeners, and wheat-based breading ingredients.

How many calories are in General Tso’s chicken?

The calorie count of General Tso’s chicken comes mainly from:

  • The deep fried breaded chicken
  • The sugar and starch-thickened sauce

A typical order of General Tso’s chicken from a restaurant or takeout joint will provide around 800-1200 calories.

To visualize the calorie content, this table compares General Tso’s chicken to other popular takeout dishes:

Food Calories
General Tso’s chicken (1 order) 800-1200 calories
Chicken fried rice (1 cup) 285 calories
Vegetable lo mein (1 cup) 260 calories
Beef with broccoli (1 cup) 295 calories

As you can see, General Tso’s chicken provides significantly more calories than stir-fried dishes due to its fried preparation.

Is General Tso’s chicken keto friendly?

The keto diet involves restricting carb intake to enter ketosis, a fat burning metabolic state.

An order of General Tso’s chicken contains around 30-60 grams net carbs coming from:

  • Breading/batter on the fried chicken
  • Sugar in the sauce
  • Starch thickeners like cornstarch

This exceeds the average 50 grams of net carbs or less that are recommended on a keto diet.

To make a keto-friendly version, opt for:

  • Baked chicken instead of fried
  • Low sugar sauce
  • Thicken sauce with xanthan gum instead of cornstarch

What oil is used to cook General Tso’s chicken?

General Tso’s chicken is deep fried prior to being coated in sauce. The most common cooking oils used include:

  • Vegetable oil: A blend of canola, soybean, corn oil
  • Canola oil
  • Peanut oil
  • Sunflower oil

Of these, peanut oil is considered the best option due to being neutral tasting and able to withstand high heat.

Canola oil and vegetable oil blends are more processed and contain inflammatory omega-6 fats after being heated to high temperatures.

Is General Tso’s chicken healthy for pregnancy?

During pregnancy, it’s best to limit intake of General Tso’s chicken for a few reasons:

  • It’s high in sodium, which can contribute to increased swelling.
  • It contains added sugars, which need to be consumed in moderation.
  • It’s cooked in overheated low quality vegetable oils, which may be inflammatory.
  • It can contain MSG, which some women prefer to avoid during pregnancy.

That being said, enjoying General Tso’s chicken occasionally in small portions is unlikely to be harmful. Focus on getting nutrients from fruits, vegetables, whole grains, dairy, eggs, nuts, seeds, and lean proteins.

Is General Tso’s chicken healthy for kids?

General Tso’s chicken isn’t the most nutritious choice for children due to being:

  • Fried
  • High in sodium
  • Coated in a sugar-laden sauce

However, it can be enjoyed in moderation along with more wholesome dietary choices. Make sure kids get all food groups at meals and pair General Tso’s chicken with steamed rice and steamed or stir-fried veggies for balance.

Conclusion

General Tso’s chicken offers a flavorful blend of sweet and spicy flavors. However, with its deep-fried preparation and sodium and sugar-laden sauce, it should be enjoyed in moderation as part of an overall healthy diet. Limit portion sizes to 1 cup chicken with sauce and pair with nutritious sides like steamed rice and vegetables. Enjoy other Chinese dishes like vegetable stir-fries or steamed dumplings more often for better nutritional balance.