Sesame chicken is a popular Chinese-American dish that is known for its sweet and savory flavor profile. The dish typically consists of breaded and deep-fried chicken pieces that are tossed in a sweet sesame sauce and topped with toasted sesame seeds. While sesame chicken is often considered a tasty and satisfying meal, it is also important to consider its nutritional content, including its mineral profile.
Mineral Content of Sesame Chicken
Sesame chicken can be a good source of several important minerals, including calcium, phosphorus, and potassium. These minerals play important roles in maintaining strong bones, supporting healthy muscle function, and regulating fluid balance in the body. According to the United States Department of Agriculture (USDA), a single serving of sesame chicken (approximately 3 ounces or 85g) contains around 10-15% of the daily recommended intake of calcium, 20-25% of the daily recommended intake of phosphorus, and 15-20% of the daily recommended intake of potassium.
Key Minerals in Sesame Chicken
The following table provides a detailed breakdown of the mineral content of sesame chicken:
| Mineral | Amount per serving (3 oz or 85g) | % Daily Value (DV) |
|---|---|---|
| Calcium | 100-120 mg | 10-15% |
| Phosphorus | 200-250 mg | 20-25% |
| Potassium | 300-350 mg | 15-20% |
| Magnesium | 50-60 mg | 12-15% |
| Sodium | 400-500 mg | 17-22% |
The bioavailability of these minerals can be affected by various factors, including the cooking method and the ingredients used in the recipe. For example, the use of sesame oil in the sauce can enhance the absorption of fat-soluble vitamins, but may also increase the calorie content of the dish.
Nutritional Considerations
In addition to its mineral content, sesame chicken is also a significant source of protein and fat. A single serving of sesame chicken contains around 20-25 grams of protein and 10-15 grams of fat, which can help to support healthy muscle function and satisfy hunger. However, the dish is often high in added sugars and refined carbohydrates, which can be detrimental to overall health if consumed excessively.
Health Implications
Regular consumption of sesame chicken can have both positive and negative effects on health, depending on the individual’s overall diet and lifestyle. On the one hand, the dish can provide important minerals and protein to support healthy muscle function and bone health. On the other hand, the high sodium and sugar content can increase the risk of hypertension and insulin resistance if consumed excessively.
- Positive effects: supports healthy muscle function, provides important minerals, and can help to satisfy hunger
- Negative effects: high in sodium and added sugars, which can increase the risk of hypertension and insulin resistance
Is sesame chicken a good source of iron?
+While sesame chicken does contain some iron, it is not a significant source of this essential mineral. A single serving of sesame chicken contains around 2-3 mg of iron, which is approximately 10-15% of the daily recommended intake. Therefore, it’s a good idea to consume other iron-rich foods, such as red meat, poultry, and fortified cereals, to meet your daily iron needs.
Can sesame chicken be part of a healthy diet?
+Yes, sesame chicken can be part of a healthy diet when consumed in moderation. To make the dish healthier, try using less oil and sugar in the sauce, and balance it with other nutrient-dense foods, such as vegetables and whole grains. Additionally, consider using baked or grilled chicken instead of deep-fried to reduce the calorie and fat content.
