Teriyaki chicken or tofu
Teriyaki chicken or tofu is a popular Japanese-inspired dish where protein is glazed with a sweet and savory sauce. The signature 'teriyaki' sauce is typically made from soy sauce, mirin (sweet rice wine), sugar, and ginger or garlic, which caramelizes to create a glossy finish. It's commonly served over steamed rice with vegetables like broccoli or carrots.
🍽️ Nutrition at a glance
This dish is a good source of protein, with chicken providing lean animal protein and tofu offering plant-based protein. The teriyaki sauce adds carbohydrates from sugar and sodium from soy sauce, making it a moderately balanced meal. A typical serving with rice ranges from 400 to 600 calories.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 28 g |
| Carbs | 32 g |
| Fat | 14 g |
| Fiber | 2 g |
| Sugar | 18 g |
| Sodium | 680 mg |
| Potassium | 420 mg |
| Phosphorus | 250 mg |
| Vitamin B6 | 0.5 mg |
| Niacin (B3) | 8 mg |
| Selenium | 24 mcg |
| Iron | 2.5 mg |
| Vitamin C | 4 mg |
| Calcium | 45 mg |
Per 1 serving (220 g) · estimated, varies by recipe
💡 What's interesting
The term 'teriyaki' refers to the cooking technique itself—'teri' means luster (from the glaze) and 'yaki' means grilled or broiled. Nutritionally, choosing tofu over chicken reduces saturated fat and cholesterol while maintaining protein content, making it a versatile option for different dietary preferences.
