Everything You Need to Know About Calories in Sarku Japan Chicken Teriyaki with Steamed Rice

Like eating in mall food courts? If you’ve been to one, you’ve probably seen Sarku Japan. Their food smells great, and you can watch them cook delicious teriyaki right in front of your eyes. Their popular Chicken Teriyaki with steamed rice is something I love, but I’ve always been curious about how it affects my health. Let’s take a closer look at how many calories and nutrients are in this tasty meal!

The Calorie Breakdown of Sarku Japan’s Chicken Teriyaki with Steamed Rice

Let’s cut to the chase – a standard order of Sarku Japan Chicken Teriyaki with steamed rice contains 640 calories This represents about 32% of a standard 2,000 calorie daily diet, which is quite substantial for a single meal

The complete nutritional breakdown looks like this

*Based on a 2.000 calorie daily diet

What’s Actually in Sarku Japan’s Chicken Teriyaki?

Before we go further into the calorie discussion, let’s understand what’s actually in this dish. Sarku Japan’s Chicken Teriyaki typically comes with:

• Grilled chicken pieces glazed with teriyaki sauce
• Steamed white rice
• Mixed vegetables (usually including broccoli, cabbage, and carrots)

The combo is prepared fresh in front of customers, which is part of the appeal. The chicken is grilled on a flat-top, and the teriyaki sauce is added during cooking, giving it that sweet-savory flavor we all love.

Macronutrient Distribution

When we look at how the 640 calories are distributed among macronutrients, we see:

• Protein: 28g (about 112 calories, or 17.5% of total calories)
• Fat: 24g (about 216 calories, or 33.8% of total calories)
• Carbohydrates: 79g (about 316 calories, or 49.4% of total calories)

This distribution isn’t too bad from a balanced meal perspective, although the carbohydrate content is quite high due to the white rice component.

How Long Would It Take to Burn Those Calories?

Here is a quick guide to help you figure out how much exercise you’d need to do to burn those 640 calories:

• Swimming: 53 minutes
• Jogging: 73 minutes
• Cycling: 98 minutes
• Walking: 178 minutes

These estimates are based on a 35-year-old female who is 5’7″ tall and weighs 144 lbs. Your actual calorie burn may vary depending on your age, weight, gender, and fitness level.

Comparing to Other Sarku Japan Teriyaki Options

If you’re trying to watch your weight, you might want to try one of Sarku Japan’s other teriyaki dishes instead:

Since Shrimp Teriyaki only has 530 calories and 12 grams of fat instead of 24 grams in the chicken version, it is clearly the healthiest choice. However, it does contain more sodium. If you want more protein, the combination options give you more, but they also give you more calories and sodium.

Is Sarku Japan Chicken Teriyaki Healthy?

Well, this depends on your definition of “healthy” and your personal dietary goals. Let’s break it down:

The Good

• Decent protein content: 28g of protein is a good amount for a meal
• Contains vegetables: The mixed veggies add some nutrients and fiber
• No trans fat: The dish contains 0g of trans fat
• Freshly prepared: Food is cooked to order, not sitting under heat lamps

The Not-So-Good

• High sodium: At 870mg, it’s 36% of the recommended daily intake
• Low fiber: Only 2g of fiber, which is just 8% of daily needs
• Refined carbs: The white rice is a refined carbohydrate with limited nutritional value
• Added sugars: The teriyaki sauce contains added sugars (contributing to the 7g total)

Making It Healthier

If you love Sarku Japan but want to make your meal a bit healthier, here are some tips:

1. Ask for extra vegetables – This adds more nutrients and fiber while diluting the calorie density
2. Request less sauce – The teriyaki sauce contains sugar and sodium, so using less can reduce both
3. Consider brown rice – If available, brown rice provides more fiber and nutrients than white rice
4. Split your portion – Their servings are generous, so consider sharing or saving half for later
5. Go for shrimp – As seen in the comparison table, shrimp teriyaki has fewer calories and less fat

Where Sarku Japan Chicken Teriyaki Fits in a Daily Diet

To put the 640 calories in perspective, let’s see how this fits into a typical daily calorie budget:

For someone on a 2,000 calorie diet:

• Breakfast: 400-500 calories
• Lunch (Sarku Japan Chicken Teriyaki): 640 calories
• Dinner: 700-800 calories
• Snacks: 100-200 calories

This could work within a 2,000 calorie budget, but doesn’t leave much room for snacks or beverages with calories. For someone on a lower calorie diet (1,500-1,800), this meal would take up a larger percentage of their daily calories.

How Sarku Japan Compares to Other Fast Food Options

Let’s see how Sarku Japan’s Chicken Teriyaki with steamed rice compares to similar options from other fast food places:

As you can see, Sarku Japan’s offering is on the lower end of the calorie spectrum compared to many similar fast food meals, especially complete meals from burger chains.

The Glycemic Impact

With 79g of carbohydrates and only 2g of fiber, this meal will likely cause a significant rise in blood glucose levels. The white rice has a high glycemic index, and the sugars in the teriyaki sauce will contribute to this effect.

For those monitoring blood sugar levels or following a low-glycemic diet, this is something to be aware of. You might want to consider:

• Eating a smaller portion
• Adding extra protein or vegetables to slow down carbohydrate absorption
• Pairing it with a fiber-rich side dish if available

Allergen Information

It’s worth noting that all Sarku Japan menu items contain soy and may contain other allergens. If you have food allergies or sensitivities, this is important to keep in mind.

Is It Worth It?

I’ve eaten at Sarku Japan plenty of times, and I gotta say – the Chicken Teriyaki is pretty darn delicious. The sweet-savory flavor of the teriyaki sauce, the tender chicken, and the perfectly steamed rice make for a satisfying meal. The fact that it’s cooked fresh right in front of you adds to the experience.

At 640 calories, it’s not the lightest meal option out there, but it’s not terrible either, especially compared to other fast food choices. The protein content is decent, and you do get some vegetables in the mix.

For me, it’s an occasional treat rather than an everyday meal. When I do indulge, I try to balance it out with lighter meals for breakfast and dinner that day.

Final Thoughts

Understanding the calorie content and nutritional profile of restaurant meals like Sarku Japan’s Chicken Teriyaki with steamed rice empowers us to make informed choices about our diet. With 640 calories, 24g of fat, 79g of carbs, and 28g of protein, this meal can fit into many dietary plans when enjoyed in moderation.

If you’re craving Japanese-inspired fast food but want to keep the calories lower, consider the Shrimp Teriyaki option instead, or try some of the modifications suggested above.

Remember, no single meal defines your diet – it’s the overall pattern of eating that matters most for health. So go ahead and enjoy that chicken teriyaki occasionally if it brings you joy, just be mindful of how it fits into your overall nutritional needs.

FAQ About Sarku Japan Chicken Teriyaki with Steamed Rice

Q: How many calories are in Sarku Japan Chicken Teriyaki with steamed rice?
A: There are 640 calories in a standard order.

Q: Is Sarku Japan Chicken Teriyaki high in protein?
A: With 28g of protein, it provides a good amount of this important macronutrient.

Q: What’s the sodium content in Sarku Japan Chicken Teriyaki?
A: It contains 870mg of sodium, which is about 36% of the recommended daily intake.

Q: Which Sarku Japan teriyaki option has the fewest calories?
A: The Shrimp Teriyaki has the lowest calorie count at 530 calories.

Q: Does Sarku Japan Chicken Teriyaki contain allergens?
A: Yes, all Sarku Japan menu items contain soy and may contain other allergens.