Calories in Teriyaki Chicken
Teriyaki chicken consists of grilled or pan-seared chicken glazed with a sweet and savory soy-based sauce. It is an excellent source of protein but can be high in sugar and sodium due to the marinade.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 140 | 18.7g | 6.4g | 3.7g |
| 1 oz (28g) | 1 oz (28g) | 40 | 5.3g | 1.8g | 1.1g |
| 1/2 chicken breast with sauce (128g) | 1/2 chicken breast with sauce (128g) | 179 | 23.9g | 8.2g | 4.7g |
| 1 serving (183 g) | 1 serving (183 g) | 256 | 34.1g | 11.7g | 6.8g |
| 1 chicken thigh with sauce (76g) | 1 chicken thigh with sauce (76g) | 106 | 14.2g | 4.9g | 2.8g |
Health Benefits
High-quality protein source essential for muscle repair and growth.
Rich in Selenium, a powerful antioxidant that supports immune function.
Provides Vitamin B6, which is crucial for brain development and nervous system health.
Nutrition Tips
- Choose chicken breast instead of thighs to significantly reduce the saturated fat content.
- Request the teriyaki sauce on the side to control the amount of added sugar and sodium.
- Pair the chicken with a double portion of steamed broccoli or bok choy to add fiber and volume.
- Be mindful of the rice portion served with it, as it can double the total calorie count.
- If cooking at home, use a low-sodium soy sauce and honey instead of refined sugar for the glaze.
GAYA Tracking Tip
For accurate results, photograph your plate before adding extra sauce or mixing with rice — GAYA can identify the chicken and side portions separately.
Frequently Asked Questions
How many calories are in the teriyaki sauce alone?+
A typical 2-tablespoon serving of teriyaki sauce contains about 50-70 calories, primarily from sugar and carbohydrates.
Is teriyaki chicken suitable for a keto diet?+
Generally no, as the traditional sauce contains significant amounts of sugar and cornstarch, making it high in carbs.
Why is the sodium content so high?+
The high sodium comes from the soy sauce base used in the marinade, which can provide over 50% of your daily recommended intake in one meal.
Related Foods
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