Chicken or turkey with teriyaki
Common food
Photo: Wikipedia
Teriyaki chicken or turkey is a savory, glossy dish where lean poultry is coated in a sweet and salty glaze made from soy sauce, mirin, and sugar. The meat is typically tender and juicy, with a caramelized, slightly sticky exterior that offers a perfect balance of umami and sweetness. Nutritionally, it's a high-protein, low-carb powerhouse, making it a popular choice for those seeking a flavorful yet lean meal.
Calorie split: 63% protein · 4% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People adore teriyaki chicken for its irresistible sweet-savory glaze that clings to every bite, offering a deeply satisfying umami flavor. Its incredible versatility allows it to be served over rice, in bowls, salads, or even as a standalone appetizer, fitting seamlessly into many meal formats.
⚠️ Watch-outs & how to enjoy it better
The traditional teriyaki glaze can be high in sodium and added sugars, which may be a concern for those monitoring blood pressure or blood sugar. To counteract this, look for low-sodium soy sauce recipes, reduce the sugar by using a touch of honey or mirin, and always pair it with fiber-rich vegetables or whole grains to slow sugar absorption.
Key benefits
- Excellent source of lean protein for muscle maintenance and satiety.
- Very low in carbohydrates, suitable for low-carb or keto diets.
- Contains essential B vitamins like niacin and B6 from the poultry.
- Quick to prepare, making it a practical weeknight dinner option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'teriyaki' refers to the cooking technique itself: 'teri' means luster (from the glaze) and 'yaki' means grilled or broiled.
Full nutrition (USDA data · scales with serving)
| Water | 64.8 g |
| Energy | 163 kcal |
| Protein | 25.7 g |
| Total lipid (fat) | 6.0 g |
| Carbohydrate, by difference | 1.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.5 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.86 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 239 mg |
| Potassium, K | 285 mg |
| Sodium, Na | 723 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 22.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.18 mg |
| Niacin | 7.3 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 64.2 mg |
| Vitamin B-12 | 0.34 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 8.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.39 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.26 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.43 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.88 g |
| PUFA 18:2 | 0.81 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 105 mg |
Amino acid profile (per 100g)
Estimated from Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen — USDA does not publish this profile for Chicken or turkey with teriyaki.
| Tryptophan | 0.16 g |
| Threonine | 0.41 g |
| Isoleucine | 0.47 g |
| Leucine | 0.80 g |
| Lysine | 0.61 g |
| Methionine | 0.23 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.37 g |
| Valine | 0.53 g |
| Arginine | 0.51 g |
| Histidine | 0.30 g |
| Alanine | 0.45 g |
| Aspartic acid | 0.80 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.38 g |
| Proline | 0.87 g |
| Serine | 0.42 g |
| Hydroxyproline | 0.00 g |
FAQ
Is teriyaki chicken healthy?
It can be a very healthy choice, as it's high in protein and low in fat. The healthiness largely depends on the glaze; homemade versions allow you to control the sugar and sodium content better than many restaurant or bottled sauces.
What's the difference between teriyaki and soy sauce?
Teriyaki is a glaze or sauce made from soy sauce combined with sweeteners like mirin, sugar, or honey, and often ginger or garlic. Soy sauce is a single fermented condiment and is much saltier and thinner on its own.
Can I use turkey instead of chicken for teriyaki?
Absolutely. Turkey, especially breast, works perfectly as a lean substitute for chicken in teriyaki dishes, offering a very similar texture and flavor absorption.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.63 kcal/g · 63% calories from protein · 0.0 g fiber · 1.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.54 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.