Teriyaki chicken is loved all over the world because it tastes great with both sweet and savory foods. But a lot of people who care about their health want to know: how many calories are in teriyaki chicken? This article will give you all the information you need to make an educated choice.
What is Teriyaki Chicken?
Teriyaki chicken is a Japanese-inspired chicken dish made by marinating chicken in a sweet soy sauce mixture called teriyaki sauce. The chicken is then grilled broiled or pan-fried.
The teriyaki sauce used to marinate the chicken is a blend of soy sauce, rice wine, sugar, ginger, and other aromatics that gives the dish its signature sticky, glossy appearance and sweet yet savory flavor. The sauce penetrates the chicken, making it tender and infusing it with taste.
A lot of people put teriyaki chicken in bento boxes, bowls, salads, sandwiches, and other foods. It’s appreciated for its versatility and crowd-pleasing flavor.
Teriyaki Chicken Nutrition Facts
The exact ingredients and cooking method used affect how many calories are in teriyaki chicken. But on average, a 3-ounce serving of teriyaki chicken thigh meat has about
- 220 calories
- 12g fat
- 0g carbs
- 24g protein
Foods like teriyaki chicken are low in fat, but they do have some calories from fat because they are cooked in oil, butter, or other fats.
The teriyaki sauce adds a bit of carbohydrates in the form of natural sugars, but a 3 ounce serving still contains less than 1g net carbs in most recipes.
So teriyaki chicken can be a nutritious addition to a low carb or high protein diet when consumed in moderation.
Calorie Differences Between Teriyaki Chicken Parts
- Chicken breast – 140 calories per 3 oz
- Chicken thigh – 220 calories per 3 oz
- Chicken drumstick – 190 calories per 3 oz
Chicken thighs and drumsticks are higher in calories than chicken breast because they contain more fat. Chicken breast is extremely lean.
When calculating calories, be sure to check if your teriyaki chicken recipe calls for white or dark meat.
Does Grilled vs Fried Change the Calories?
Cooking method plays a major role in total calories:
- Grilled teriyaki chicken – approximately 200 calories per 3 oz
- Pan fried teriyaki chicken – approximately 270 calories per 3 oz
Frying adds more oil, ramping up the calorie content. Grilled is generally lower in calories, while baked or broiled teriyaki chicken will be in the middle around 230 calories.
Teriyaki Sauce Calories
The teriyaki sauce marinade itself is low in calories, with about 30 calories per tablespoon. It gets its sweetness from sugar rather than high calorie corn syrup.
Just watch your portions, as the sugar and sodium can add up fast. About 2-3 tablespoons is plenty for a single chicken breast.
Full Meal Calorie Comparison
- 3 oz grilled teriyaki chicken breast (140 calories) + 1 cup steamed broccoli (30 calories) = 170 calorie meal
- 1 teriyaki chicken thigh (220 calories) + 1/2 cup brown rice (110 calories) = 330 calorie meal
- Teriyaki chicken bowl with rice, veggies, sauce = 500-800 calories
As you can see, teriyaki chicken as part of a balanced meal with vegetables, whole grains and lean protein can be a nutritious choice within your daily calorie needs. Monitor portion sizes and ingredients to meet your health goals.
Tips for Lightening Up Teriyaki Chicken
If you’re looking to cut calories, here are some easy tips:
- Use chicken breast instead of thighs
- Grill, broil or bake instead of frying
- Use reduced sodium soy sauce
- Skip the sugary bottled teriyaki sauce and make it from scratch
- Boost flavor with extras like ginger, garlic, sesame oil so less sauce is needed
- Serve over a salad instead of rice
- Load up on non-starchy veggies like broccoli, bell peppers, bok choy
With some simple substitutions and smart sides, you can enjoy the delicious taste of teriyaki chicken as part of a healthy diet.
The Bottom Line
Teriyaki chicken can range from 140 to 300 calories per 3 ounce serving depending on the cut of chicken, cooking method, and portion size. Chicken thigh is higher in calories than breast meat. Frying also adds more fat and calories compared to grilling.
But made with lean protein, fresh veggies, and other nutritious ingredients, teriyaki chicken can absolutely be part of a balanced, low calorie meal plan. Monitor your portions and be mindful of preparation to keep calories in check.
Chicken Teriyaki Calories and Nutritional Facts
Serving Size: 6 oz170g6 oz
| Amount Per Serving | % Daily Value | |
| Calories | 330kcal | 17% |
| Fats | 24g | 31% |
| Sat. fats | 7g | 32% |
| Mono. Fats | 10g | 23% |
| Trans fats | 0g | 0% |
| Carbs | 5g | 2% |
| Sugars | 5g | 10% |
| Fiber | 0g | 0% |
| Proteins | 26g | 34% |
| Cholesterol | 133mg | 44% |
| Sodium | 1216mg | 53% |
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What is Chicken Teriyaki?
Teriyaki chicken is a Japanese dish made with chicken that has been soaked in a sweet and sour teriyaki sauce and then grilled or fried until it’s done. Teriyaki chicken is a popular dish in many Asian cuisines known for its delicious and complex flavor. The teriyaki sauce used to marinate the chicken typically includes soy sauce, sugar, garlic, ginger, and mirin, a type of sweet rice wine. The dish is often cooked on a grill or pan, giving it a slightly charred and caramelized flavor.
The 300 Calorie Chicken Teriyaki Recipe
FAQ
How many calories are in the average Teriyaki Chicken?
One cup of Chicken teriyaki is around 250 grams and contains approximately 371. 4 calories, 28. 6 grams of protein, 7. 1 grams of fat, and 42. 9 grams of carbohydrates. Chicken Teriyaki is a savory and tantalizing dish that hails from Japan, featuring tender, grilled chicken glazed with a rich, sweet soy sauce.
Is Teriyaki Chicken good for a diet?
How healthy is teriyaki chicken? Teriyaki Chicken isn’t the healthiest depending on how it is prepared. It may have a lot of protein, but it may also have a lot of calories, fat, and sodium. They can be made healthier with healthier ingredients and should be consumed in moderation.
How many calories does grilled teriyaki chicken have?
One cup of Grilled teriyaki chicken is around 237. 3 grams and contains approximately 423. 7 calories, 42. 4 grams of protein, 13. 6 grams of fat, and 33. 9 grams of carbohydrates. Grilled Teriyaki Chicken is a delicious fusion of savory and sweet, originating from Japan.
How many calories are in Teriyaki Chicken and white rice?
One cup of Chicken teriyaki and white rice from panda express is around 236. 7 grams and contains approximately 402. 4 calories, 23. 7 grams of protein, 5. 9 grams of fat, and 59. 2 grams of carbohydrates.
How many calories are in a cup of teriyaki chicken?
There are 341 calories in 1 cup of Teriyaki Chicken. Calorie breakdown: 25% fat, 19% carbs, 56% protein. There are 341 calories in 1 cup of Teriyaki Chicken. Get full nutrition facts and other common serving sizes of Teriyaki Chicken including 1 oz and 1 chicken thigh with sauce.
How many carbs are in chicken teriyaki?
A standard serving of teriyaki chicken, about 3. 5 ounces (100 grams), averages around 12-15 grams of carbs. Variations in recipes, such as including rice or additional sauce, can increase the carbohydrate count. For example, a serving of chicken teriyaki with rice contains 526 calories, 10g fat, 64g carbs, and 41g protein.
How many calories are in teriyaki sauce?
Teriyaki sauce serves as a low-calorie marinade and glaze for meats, providing flavor and moisture without excess calories. You can save almost 100 calories by using teriyaki sauce instead of fried chicken or fish. For example, one tablespoon (16g) of teriyaki chicken has about 14 to 30 calories.
How much fat is in 100g of chicken teriyaki?
Chicken teriyaki contains 5. 96 g of fat per 100g. Therefore, a standard serving size (1 cup) of chicken teriyaki (244 g) has approximately 14. 5 g of fat. See the charts below for a comparison of chicken teriyaki to other products in its category.
How many calories are in teriyaki chicken thighs?
The 16 grams of carbs, 5 grams of fat, and 13 grams of protein in a serving of Teriyaki Chicken Strips add up to about 160 calories. For Teriyaki Chicken thighs, the calorie content varies, with about 341 calories in a single cup.
How many calories are in a stick of teriyaki chicken?
A stick of teriyaki chicken on a stick from Average Fair and Carnival Foods contains 251 calories, with a macronutrient breakdown of 5. 8g fat, 4. 2g carbohydrates, and 42. 5g protein. This serving provides a significant protein source, accounting for 76% of the daily value.