Tempura Teriyaki Nutrition Facts: Calories, Macros & Health Benefits

Summary: 100g of tempura teriyaki contains 245 calories, 18g protein, 16.5g carbs, and 12g fat. Tempura Teriyaki is a good source of sodium, iron, zinc.

Is Tempura Teriyaki Good for You?

Tempura Teriyaki is a solid protein source, delivering 18g per 100g serving (36% Daily Value), along with moderate calories at 245 kcal. It is notably rich in minerals like iron (260mg, 1444% DV) and zinc (175mg, 1591% DV), though the high sodium content at 620mg (27% DV) warrants moderation for those monitoring salt intake.

Key Health Benefits of Tempura Teriyaki

• High Protein Content: With 18g of protein per 100g serving, it is an excellent choice for muscle maintenance and repair, supporting satiety and helping you feel fuller longer.

• Exceptional Iron and Zinc Levels: Tempura Teriyaki delivers 260mg of iron and 175mg of zinc per 100g, supporting oxygen transport, immune function, and wound healing far beyond typical daily requirements.

• Moderate Calorie Profile: At 245 kcal per 100g, it is a reasonably portioned entrée that won’t derail energy goals while still providing substantive nutrition and satiety.

• Balanced Macronutrient Distribution: The combination of 18g protein, 16.5g carbohydrates, and 12g fat creates a well-rounded nutritional profile suitable for varied dietary approaches.

• Sodium Consideration: While it is flavorful, the 620mg sodium per 100g (27% DV) means it is best paired with low-sodium sides and limited daily portions for heart-health conscious consumers.

How Does Tempura Teriyaki Compare?

Tempura Teriyaki stands out among Japanese fried dishes for its impressive protein-to-calorie ratio—delivering substantial protein at a moderate 245 kcal per 100g. Compared to standard tempura, it is enhanced by the umami-rich teriyaki glaze, though this does contribute to its elevated sodium profile. The mineral density, particularly iron and zinc, is notably higher than most breaded or fried preparations.

Frequently Asked Questions

How many calories is in tempura teriyaki?

Tempura Teriyaki contains 245 calories per 100g serving. A typical restaurant portion of 150-200g would provide roughly 368-490 calories, depending on preparation method and portion size.

Is tempura teriyaki good for weight loss?

It is moderately suitable for weight loss due to its high protein content (18g per 100g), which supports satiety and muscle preservation. However, the 12g of fat and 620mg of sodium per 100g mean portion control is important—pair it with vegetables and avoid additional salty sides to maximize its weight-loss potential.

Does tempura teriyaki have enough iron?

Yes, tempura teriyaki is exceptionally high in iron, providing 260mg per 100g (1444% of the Daily Value). This is unusually elevated and suggests the iron content may derive from specific ingredients or preparation methods; consult nutritional labels to ensure accuracy for your specific product.

Is tempura teriyaki keto-friendly?

Tempura Teriyaki is not ideal for strict keto diets because it contains 16.5g of carbohydrates per 100g (mainly from the teriyaki sauce and tempura batter). However, it is lower-carb than many Asian dishes and could fit a moderate low-carb approach in controlled portions.

How should I store leftover tempura teriyaki?

Store leftover tempura teriyaki in an airtight container in the refrigerator for up to 3 days. It is best reheated in an oven or air fryer to restore crispness; microwaving may soften the tempura coating, though it remains safe to eat if stored properly.

How to Track Tempura Teriyaki Nutrition with Gram

The Gram app makes logging tempura teriyaki effortless—simply scan the dish with our AI food scanner to instantly capture the full nutrient breakdown, from protein and carbs down to iron and zinc levels. You’ll see exactly how it fits into your daily nutrition goals without manual entry. Whether you’re dining out or preparing it at home, Gram tracks every nutrient in real time so you stay informed about your intake.

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Nutrition data sourced from USDA FoodData Central. Track tempura teriyaki and thousands of other foods with the Gram app.