Steak teriyaki
Common food
Photo: Wikipedia
Steak teriyaki is a savory-sweet dish featuring beef slices glazed in a rich, caramelized sauce made from soy sauce, mirin, and sugar. The result is a tender, juicy steak with a glossy, umami-packed coating that balances sweet and salty notes. Nutritionally, it's a high-protein, low-carb option, making it a popular choice for those focused on lean muscle and energy.
Calorie split: 58% protein · 4% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love steak teriyaki for its irresistible umami-sweet glaze that caramelizes beautifully, creating a deep, complex flavor. It's incredibly versatile, working as a main course, in rice bowls, or even as a filling for wraps.
⚠️ Watch-outs & how to enjoy it better
The glaze can be high in sodium and added sugars, which may concern those monitoring blood pressure or blood sugar. To counteract this, use low-sodium soy sauce, reduce the sugar in the glaze, and pair the dish with fiber-rich vegetables like steamed broccoli or a side salad to slow sugar absorption.
Key benefits
- Excellent source of high-quality protein for muscle repair and satiety.
- Very low in carbohydrates, suitable for low-carb or ketogenic diets.
- Provides essential minerals like iron and zinc from the beef.
- The glaze contains antioxidants from soy sauce and mirin.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'teriyaki' comes from the Japanese terms 'teri' (luster or shine, from the glaze) and 'yaki' (grilled or broiled), literally describing the glossy, grilled finish.
Full nutrition (USDA data · scales with serving)
| Water | 58.9 g |
| Energy | 198 kcal |
| Protein | 28.9 g |
| Total lipid (fat) | 8.3 g |
| Carbohydrate, by difference | 1.9 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 196 mg |
| Potassium, K | 259 mg |
| Sodium, Na | 517 mg |
| Zinc, Zn | 4.8 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 29.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.16 mg |
| Niacin | 5.1 mg |
| Vitamin B-6 | 0.38 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 110 mg |
| Vitamin B-12 | 1.6 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 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) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.24 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 0.90 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 16:1 | 0.35 g |
| MUFA 18:1 | 3.2 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.34 g |
| PUFA 18:2 | 0.22 g |
| PUFA 18:3 | 0.08 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) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 82.0 mg |
FAQ
What cut of beef is best for steak teriyaki?
Tender, quick-cooking cuts like sirloin, ribeye, or flank steak are ideal. They absorb the glaze well and remain juicy when grilled or pan-seared.
How do I prevent the teriyaki glaze from burning?
Add the glaze in the last few minutes of cooking. The sugars caramelize quickly, so watch closely and remove from heat as soon as it thickens and coats the meat.
Is steak teriyaki gluten-free?
Traditional teriyaki sauce contains soy sauce, which is made with wheat. To make it gluten-free, use tamari or a certified gluten-free soy sauce alternative.
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 1.98 kcal/g · 58% calories from protein · 0.0 g fiber · 1.8 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: 2.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.